Blueberries
Nutrition and Health Benefits
- Source of Vitamins A &C, Potassium, Iron, Fiber, Calcium and Zinc
- Blueberries promote weight control
- Blueberries strengthen blood vessels, enhance memory and improve vision
Antioxidants
The USDA Human Nutrition Research Center on Aging in Boston has developed an assay called ORAC (oxygen radical absorbance capacity), which qualifies the antioxidant capacity of foods. Fresh blueberries have a high level of ORAC, 2400 per 100 grams. (as a comparison, five servings of some fruits and vegetables in a typical American diet score around 1600)
| Nutients | Measurement | Units | ||
|---|---|---|---|---|
| g=grams; mg=milligrams; kcal=kilocalories; iu=international units; ug=micrograms; ate=alpha tocopherol equivalent | ||||
USDA National Nutrient Database for Standard Reference |
Blueberries, Raw Release 15, Aug 2002 |
1/4 cup 36g 1.25oz |
Amount / 100g |
|
|
Food energy |
20.00 |
56.00 |
Kcal |
Proximate |
Protein |
0.24 |
0.67 |
g |
|
Total lipid (fat) |
0.14 |
0.38 |
g |
|
Carbohydrate by difference |
5.09 |
14.13 |
g |
|
Ash |
0.08 |
0.21 |
g |
|
Water |
30.67 |
84.61 |
g |
Minerals |
Calcium |
2.17 |
6.00 |
mg |
|
Copper |
0.02 |
0.06 |
mg |
|
Iron |
0.06 |
0.17 |
mg |
|
Magnesium |
1.81 |
5.00 |
mg |
|
Manganese |
0.10 |
0.28 |
mg |
|
Phosphorus |
3.62 |
10.00 |
mg |
|
Potassium |
32.25 |
89.00 |
mg |
|
Selenium |
0.22 |
0.60 |
mg |
|
Sodium |
2.17 |
6.00 |
mg |
|
Zinc |
0.04 |
0.11 |
mg |
Vitamins |
Vitamin C |
4.71 |
13.0 |
mg |
|
Thiamin |
0.02 |
0.05 |
mg |
|
Riboflavin |
0.02 |
0.05 |
mg |
|
Nicin |
0.13 |
0.36 |
mg |
|
Pantothenic Acid |
0.03 |
0.09 |
mg |
|
Vitamin B-6 |
0.01 |
0.04 |
mg |
|
Folate |
2.18 |
6.00 |
mg |
|
Vitamin A, IU |
36.25 |
100.00 |
IU |
|
Vitamin E |
0.36 |
1.00 |
mg ATE |
| Servings based on 1 cup = 140 grams | |
|---|---|
| Container Size | Servings per Container |
1/2 pint |
1 |
12 oz. |
2.5 |
6 oz. |
1 |
8 oz. |
1.5 |
1 PINT |
2 |
1 QUART |
4 |
22 OZ. |
4.5 |
5 LB. |
18 |
10 LB. |
32 |
20 LB. |
65 |
