Blueberries

Blueberries are a delicious way to get your five to nine servings of fruits and vegetables each day. Blueberries also contain antioxidants that may protect us from cancer and slow down aging.

Healthy Blueberry Recipes:

• Blueberry Salsa
• Frozen Yogurt with Fruit
• Blueberry Tofu Smoothie

The following nutrition information is for one cup of blueberries. That would be one-half pint of blueberries or 145 grams. This general information is for any variety of raw blueberries.

Water: 122.10 g

Calories: 83

Protein: 1.07 g

Carbohydrates: 21.01 g

Fiber: 3.5 g

Sugars: 14.44 g

Total Fat: 0.48 g

Saturated Fat: 0.041 g

Monounsaturated Fat: 0.068 g

Polyunsaturated Fat: 0.212 g

Cholesterol: 0 mg

Calcium: 9 mg

Iron: 0.41 mg

Magnesium: 9 mg

Phosphorus: 17 mg

Potassium: 112 mg

Sodium: 1 mg

Zinc: 0.23 mg

Vitamin C: 14.1 mg

Thiamin: 0.054 mg

Riboflavin: 0.059 mg

Niacin: 0.606 mg

Pantothenic Acid: 0.180 mg

Vitamin B6: 0.075 mg

Vitamin B12: 0 mcg

Folate: 9 mcg

Vitamin A: 78 IU

Vitamin E: 0.83 mg

Vitamin K: 28.0 mcg

beta Carotene: 46 mcg

beta Cryptoxanthin: o mcg

Lycopene: 0 mcg

Lutein and Zeaxanthin: 116 mcg

USDA National Nutrient Database for Standard Reference

Abbreviations:

• g = gram
• mg = milligram
• mcg = microgram
• IU = International Unit

Nutrient Recommendations for Women

Nutrient Recommendations for Men