Blueberries
100 g raw
57 kcal
Boiled, 100 g
63 kcal
Roasted, 100 g
71 kcal
cup (148 g)
84 kcal
Protein, fat and carbs per 100 g
- Protein
- 0.7 g
- Fat
- 0.3 g
- Carbs
- 14.5 g
- Fiber
- 2.4 g
- Sugar
- 10 g
Servings
- cup (148 g)84 kcal · Protein 1.1 g · Fat 0.5 g · Carbs 21.5 g
How cooking changes it
Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.
| Method | Yield | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Raw | 100% | 57 kcal | 0.7 g | 0.3 g | 14.5 g |
| Boiled | 90% | 63 kcal | 0.8 g | 0.4 g | 16.1 g |
| Roasted | 80% | 71 kcal | 0.9 g | 0.4 g | 18.1 g |
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 3 mcg | 0% |
| Vitamin C | 9.7 mg | 13% |
| Vitamin E | 0.57 mg | 4% |
| Vitamin K | 19.3 mcg | 21% |
| Vitamin B1 (thiamine) | 0.04 mg | 4% |
| Vitamin B2 (riboflavin) | 0.04 mg | 4% |
| Vitamin B3 (niacin) | 0.42 mg | 3% |
| Vitamin B6 (pyridoxine) | 0.05 mg | 4% |
| Vitamin B9 (folate) | 6 mcg | 2% |
| Choline | 6 mg | 1% |
| Calcium | 6 mg | 1% |
| Iron | 0.28 mg | 2% |
| Magnesium | 6 mg | 2% |
| Phosphorus | 12 mg | 2% |
| Potassium | 77 mg | 3% |
| Sodium | 1 mg | 0% |
| Zinc | 0.16 mg | 2% |
| Selenium | 0.1 mcg | 0% |
| Copper | 0.06 mg | 7% |
| Manganese | 0.34 mg | 19% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
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