Blueberries are not only known for their intense flavor and vibrant blue color but also for their remarkable nutrient profile. According to the U.S. Department of Agriculture (2022), 100g of fresh blueberries contain 84.2g of water, making them a light and refreshing food. With only 57 kcal per 100g, they are an excellent option for a calorie-conscious diet.

The macronutrient distribution reinforces this impression: blueberries contain 14.5g of carbohydrates, of which nearly 10g are sugars and 2.4g are dietary fiber. This combination provides a quick source of energy while supporting digestive health. With 0.74g of protein and 0.33g of fat per 100g, blueberries contribute minimally to protein and fat intake but fit perfectly into a balanced, low-fat diet.

Blueberries are also particularly valuable for their micronutrient content. They provide essential minerals such as potassium (77mg), which helps regulate blood pressure, as well as smaller amounts of calcium (6mg), magnesium (6 mg), and phosphorus (12mg), which are important for bone and energy metabolism. Trace elements such as iron (0.28mg), zinc (0.16 mg), and copper (0.057mg) support blood formation and immune function.

In addition to minerals, blueberries contain a variety of vitamins. Notably, they provide vitamin C (9.7mg), which strengthens the immune system and protects against oxidative stress. B-complex vitamins are also present: thiamin (0.037mg), riboflavin (0.041 mg), niacin (0.418 mg), and vitamin B6 (0.052mg), which support metabolic and nervous system functions. The profile is further complemented by vitamin K (19.3µg), important for blood clotting and bone health, and vitamin E (0.57mg), an antioxidant that protects cell membranes.

In summary, blueberries are a nutrient-dense, low-calorie food that provides a broad spectrum of vitamins and minerals. Combined with their high water and fiber content, they make an excellent addition to a healthy diet.

Sources: 

Kalt, W., Cassidy, A., Howard, L. R., Krikorian, R., Stull, A. J., Tremblay, F., & Zamora-Ros, R. (2020). Recent Research on the Health Benefits of Blueberries and Their Anthocyanins. Source

Krishna, P., Pandey, G., Thomas, R., & Parks, S. (2023). Improving Blueberry Fruit Nutritional Quality through Physiological and Genetic Interventions: A Review of Current Research and Future Directions. Source

Martău, G. A., Bernadette-Emoke, T., Odocheanu, R., Soporan, D. A., Bochis, M., & Vodnar, D. C. (2023). Vaccinium Species (Ericaceae): Phytochemistry and Biological Properties of Medicinal Plants. Source

U.S.Department of Agriculture. (2022). Blueberries,raw. Source