Blueberries
BLS 4.0 food: Blueberry raw (Heidelbeere roh), code F304100 · cross-reference USDA FDC #171711
Per portion (100 g)
61 kcalenergy
0.5 gprotein
4.9 gfibre
0.6 gfat
9.7 gcarbohydrate
Verified benefits — authorised EU health claims
Blueberries meets the legal condition for these claims (Regulation (EC) No 1924/2006 and (EU) No 432/2012). The numbers show exactly why.
Vitamin C contributes to normal collagen formation for the normal function of blood vessels.
✓ 22 mg per 100 g = 28 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to normal collagen formation for the normal function of bones.
✓ 22 mg per 100 g = 28 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to normal collagen formation for the normal function of cartilage.
✓ 22 mg per 100 g = 28 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to normal collagen formation for the normal function of gums.
✓ 22 mg per 100 g = 28 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to normal collagen formation for the normal function of skin.
✓ 22 mg per 100 g = 28 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to normal energy-yielding metabolism.
✓ 22 mg per 100 g = 28 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSShow 9 more authorised claims
Vitamin C contributes to normal psychological function.
✓ 22 mg per 100 g = 28 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to the normal function of the immune system.
✓ 22 mg per 100 g = 28 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to the protection of cells from oxidative stress.
✓ 22 mg per 100 g = 28 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to the reduction of tiredness and fatigue.
✓ 22 mg per 100 g = 28 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C increases iron absorption.
✓ 22 mg per 100 g = 28 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin K contributes to normal blood clotting.
✓ 16 µg per 100 g = 21 % of the EU NRV (75 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin K contributes to the maintenance of normal bones.
✓ 16 µg per 100 g = 21 % of the EU NRV (75 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSManganese contributes to the maintenance of normal bones.
✓ 2 mg per 100 g = 101 % of the EU NRV (2 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSManganese contributes to the normal formation of connective tissue.
✓ 2 mg per 100 g = 101 % of the EU NRV (2 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSAlso low in sodium and saturated fat — which relates to the authorised claims: “Reducing consumption of sodium contributes to the maintenance of normal blood pressure.” “Reducing consumption of saturated fat contributes to the maintenance of normal blood cholesterol levels.”
Goals this food supports
🩸 Blood flow & blood vessels💞 Sexual health & fertility🙂 Mood & psychological function⚡ More energy, less tiredness🦴 Strong bones & teeth🦵 Joints & cartilage🛡️ Immune system✨ Healthy skin🩸 Healthy blood & iron🌱 Long life & healthy ageing
Full nutrient profile
Values per 100 g edible portion as published by the Max Rubner-Institut (BLS 4.0, 10.25826/Data20251217-134202-0). "Origin" is the MRI's own data-provenance label; open "reference" for the underlying study or database. %NRV = share of the EU Nutrient Reference Value (Reg. (EU) 1169/2011, Annex XIII).
Energy & macronutrients
| Nutrient | per 100 g | per 100 g | %NRV | Origin |
|---|---|---|---|---|
| Energy | 61 kcal | 61 kcal | BLS ENERCC · Calculated by formula | |
| Protein | 0.5 g | 0.5 g | BLS PROT625 · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 | |
| Fat | 0.6 g | 0.6 g | BLS FAT · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Carbohydrate (available) | 9.7 g | 9.7 g | BLS CHO · Calculated by formula | |
| Sugars (total) | 9.7 g | 9.7 g | BLS SUGAR · Calculated by formula | |
| Dietary fibre | 4.9 g | 4.9 g | BLS FIBT · Laboratory analysis | |
| fibreSoluble | 1.4 g | 1.4 g | BLS FIBSOL · Laboratory analysis | |
| Water | 86.5 g | 86.5 g | BLS WATER · Aggregated from several sourcesreferenceVedrina-Dragojevic, I., et al.; Effect of blanching, drying, freezing and storage on degradation of beta-carotene in different fruits; Nahrung-Food; 1997; 41; 6 Vahteristo L., Lehikoinen K., Ollilainen V. and Varo P.; Application of an HPLC assay for the determination of folate derivatives in some vegetables, fruits and berries consumed in Finland; Food Chemistry; 1997; 59; 4 Health, D. o; Nutrient analysis of fruit and vegetables; 2013 Ekholm P, Reinivuo H, Mattila P, Pakkala H, Koponen J, Happonen A, Hellstrom J, Ovaskainen ML.; Changes in the mineral and trace element contents of cereals, fruits and vegetables in Finland.; Journal of Food Composition and Analysis; 2007; 20; 6 | |
| Salt | 0.01 g | 0.01 g | BLS NACL · Calculated by formula |
Fats & fatty acids
| Nutrient | per 100 g | per 100 g | %NRV | Origin |
|---|---|---|---|---|
| Saturated fat | 0.06 g | 0.06 g | BLS FASAT · Calculated by formula | |
| Monounsaturated fat | 0.1 g | 0.1 g | BLS FAMS · Calculated by formula | |
| Polyunsaturated fat | 0.4 g | 0.4 g | BLS FAPU · Calculated by formula | |
| Omega-3 fatty acids (total) | 0.18 g | 0.18 g | BLS FAPUN3 · Calculated by formula | |
| Alpha-linolenic acid (ALA, omega-3) | 0.18 g | 0.18 g | BLS F18:3CN3 · Scientific literaturereferenceBunea A, Ruginǎ D, Pintea A, Andrei S, Bunea C, Pop R, Bele C; Carotenoid and fatty acid profiles of bilberries and cultivated blueberries from Romania.; Chemical Papers; 2012; 66; 10 | |
| EPA | 0 mg | 0 mg | BLS F20:5CN3 · Logische Null | |
| DHA | 0 mg | 0 mg | BLS F22:6CN3 · Logische Null | |
| EPA + DHA (long-chain omega-3) | 0 mg | 0 mg | BLS | |
| omega6 | 0.22 g | 0.22 g | BLS FAPUN6 · Calculated by formula | |
| Linoleic acid (omega-6) | 0.22 g | 0.22 g | BLS F18:2CN6 · Scientific literaturereferenceBunea A, Ruginǎ D, Pintea A, Andrei S, Bunea C, Pop R, Bele C; Carotenoid and fatty acid profiles of bilberries and cultivated blueberries from Romania.; Chemical Papers; 2012; 66; 10 | |
| Oleic acid | 0.1 g | 0.1 g | BLS F18:1CN9 · Scientific literaturereferenceBunea A, Ruginǎ D, Pintea A, Andrei S, Bunea C, Pop R, Bele C; Carotenoid and fatty acid profiles of bilberries and cultivated blueberries from Romania.; Chemical Papers; 2012; 66; 10 | |
| Cholesterol | 0 mg | 0 mg | BLS CHORL · Logische Null |
Vitamins
| Nutrient | per 100 g | per 100 g | %NRV | Origin |
|---|---|---|---|---|
| Vitamin A | 4 µg | 4 µg | 1 % | BLS VITAA · Calculated by formula |
| Vitamin D | 0 µg | 0 µg | 0 % | BLS VITD · Calculated by formula |
| Vitamin E | 1.2 mg | 1.2 mg | 10 % | BLS VITE · Aggregated from several sourcesreferenceConverted value from: Chun, J., et al.; Tocopherol and tocotrienol contents of raw and processed fruits and vegetables in the United States diet; Journal of Food Composition and Analysis; 2006; 19; 2-3 Converted value from: Piironen V, Syvaoja EL, Varo P, Salminen K, Koivistoinen P; Tocopherols and Tocotrienols in Finnish Foods: Vegetables, Fruits and Berries; Journal of Agricultural and Food Chemistry; 1986 |
| Vitamin K | 16 µg | 16 µg | 21 % | BLS VITK · Calculated by formula |
| Vitamin C | 22 mg | 22 mg | 28 % | BLS VITC · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Thiamin (vitamin B1) | 0.04 mg | 0.04 mg | 4 % | BLS THIA · Scientific literaturereferenceConverted value from: Health, D. o; Nutrient analysis of fruit and vegetables; 2013 |
| Riboflavin (vitamin B2) | 0.04 mg | 0.04 mg | 3 % | BLS RIBF · Scientific literaturereferenceHealth, D. o; Nutrient analysis of fruit and vegetables; 2013 |
| Niacin (vitamin B3) | 0.32 mg | 0.32 mg | 2 % | BLS NIAEQ · Calculated by formula |
| Pantothenic acid (vitamin B5) | 0.2 mg | 0.2 mg | 3 % | BLS PANTAC · Scientific literaturereferenceHealth, D. o; Nutrient analysis of fruit and vegetables; 2013 |
| Vitamin B6 | 0.01 mg | 0.01 mg | 0 % | BLS VITB6 · Scientific literaturereferenceConverted value from: Health, D. o; Nutrient analysis of fruit and vegetables; 2013 |
| Biotin | 1.5 µg | 1.5 µg | 3 % | BLS BIOT · Scientific literaturereferenceHealth, D. o; Nutrient analysis of fruit and vegetables; 2013 |
| Folate | 12 µg | 12 µg | 6 % | BLS FOL · Calculated by formula |
| Vitamin B12 | 0 µg | 0 µg | 0 % | BLS VITB12 · Logische Null |
| Choline | 6 mg | 6 mg | USDA FDC 171711 |
Minerals & trace elements
| Nutrient | per 100 g | per 100 g | %NRV | Origin |
|---|---|---|---|---|
| Sodium | 2 mg | 2 mg | BLS NA · Scientific literaturereferenceHealth, D. o; Nutrient analysis of fruit and vegetables; 2013 | |
| Potassium | 84 mg | 84 mg | 4 % | BLS K · Aggregated from several sourcesreferenceEkholm P, Reinivuo H, Mattila P, Pakkala H, Koponen J, Happonen A, Hellstrom J, Ovaskainen ML.; Changes in the mineral and trace element contents of cereals, fruits and vegetables in Finland.; Journal of Food Composition and Analysis; 2007; 20; 6 Health, D. o; Nutrient analysis of fruit and vegetables; 2013 Koivistoinen P; Mineral element composition of Finnish foods. N, K, Ca, Mg, P, S, Fe, Cu, Mn, Zn, Mo, Co, Ni, Cr, F, Se, Si, Rb, Al, B, Br, Hg, As, Cd, Pb and Ash; Almqvist & Wiksell; 1980 |
| Calcium | 11 mg | 11 mg | 1 % | BLS CA · Aggregated from several sourcesreferenceDe Souza, V. R., Pereira, P. A. P., Da Silva, T. L. T., De Oliveira Lima, L. C., Pio, R., Queiroz, F.; Determination of the bioactive compounds, antioxidant activity and chemical composition of Brazilian blackberry, red raspberry, strawberry, blueberry and sweet cherry fruits; Food Chemistry; 2014; 156 Ekholm P, Reinivuo H, Mattila P, Pakkala H, Koponen J, Happonen A, Hellstrom J, Ovaskainen ML.; Changes in the mineral and trace element contents of cereals, fruits and vegetables in Finland.; Journal of Food Composition and Analysis; 2007; 20; 6 Koivistoinen P; Mineral element composition of Finnish foods. N, K, Ca, Mg, P, S, Fe, Cu, Mn, Zn, Mo, Co, Ni, Cr, F, Se, Si, Rb, Al, B, Br, Hg, As, Cd, Pb and Ash; Almqvist & Wiksell; 1980 Health, D. o; Nutrient analysis of fruit and vegetables; 2013 |
| Magnesium | 6 mg | 6 mg | 2 % | BLS MG · Aggregated from several sourcesreferenceHealth, D. o; Nutrient analysis of fruit and vegetables; 2013 Koivistoinen P; Mineral element composition of Finnish foods. N, K, Ca, Mg, P, S, Fe, Cu, Mn, Zn, Mo, Co, Ni, Cr, F, Se, Si, Rb, Al, B, Br, Hg, As, Cd, Pb and Ash; Almqvist & Wiksell; 1980 De Souza, V. R., Pereira, P. A. P., Da Silva, T. L. T., De Oliveira Lima, L. C., Pio, R., Queiroz, F.; Determination of the bioactive compounds, antioxidant activity and chemical composition of Brazilian blackberry, red raspberry, strawberry, blueberry and sweet cherry fruits; Food Chemistry; 2014; 156 Ekholm P, Reinivuo H, Mattila P, Pakkala H, Koponen J, Happonen A, Hellstrom J, Ovaskainen ML.; Changes in the mineral and trace element contents of cereals, fruits and vegetables in Finland.; Journal of Food Composition and Analysis; 2007; 20; 6 |
| Phosphorus | 13 mg | 13 mg | 2 % | BLS P · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Iron | 0.71 mg | 0.71 mg | 5 % | BLS FE · Aggregated from several sourcesreferenceEkholm P, Reinivuo H, Mattila P, Pakkala H, Koponen J, Happonen A, Hellstrom J, Ovaskainen ML.; Changes in the mineral and trace element contents of cereals, fruits and vegetables in Finland.; Journal of Food Composition and Analysis; 2007; 20; 6 De Souza, V. R., Pereira, P. A. P., Da Silva, T. L. T., De Oliveira Lima, L. C., Pio, R., Queiroz, F.; Determination of the bioactive compounds, antioxidant activity and chemical composition of Brazilian blackberry, red raspberry, strawberry, blueberry and sweet cherry fruits; Food Chemistry; 2014; 156 Koivistoinen P; Mineral element composition of Finnish foods. N, K, Ca, Mg, P, S, Fe, Cu, Mn, Zn, Mo, Co, Ni, Cr, F, Se, Si, Rb, Al, B, Br, Hg, As, Cd, Pb and Ash; Almqvist & Wiksell; 1980 Health, D. o; Nutrient analysis of fruit and vegetables; 2013 |
| Zinc | 0.14 mg | 0.14 mg | 1 % | BLS ZN · Aggregated from several sourcesreferenceEkholm P, Reinivuo H, Mattila P, Pakkala H, Koponen J, Happonen A, Hellstrom J, Ovaskainen ML.; Changes in the mineral and trace element contents of cereals, fruits and vegetables in Finland.; Journal of Food Composition and Analysis; 2007; 20; 6 Health, D. o; Nutrient analysis of fruit and vegetables; 2013 De Souza, V. R., Pereira, P. A. P., Da Silva, T. L. T., De Oliveira Lima, L. C., Pio, R., Queiroz, F.; Determination of the bioactive compounds, antioxidant activity and chemical composition of Brazilian blackberry, red raspberry, strawberry, blueberry and sweet cherry fruits; Food Chemistry; 2014; 156 Ellen, G., et al.; HEAVY-METALS IN VEGETABLES GROWN IN THE NETHERLANDS AND IN DOMESTIC AND IMPORTED FRUITS.; Zeitschrift Fur Lebensmittel-Untersuchung Und-Forschung; 1990; 190; 1 Koivistoinen P; Mineral element composition of Finnish foods. N, K, Ca, Mg, P, S, Fe, Cu, Mn, Zn, Mo, Co, Ni, Cr, F, Se, Si, Rb, Al, B, Br, Hg, As, Cd, Pb and Ash; Almqvist & Wiksell; 1980 |
| Iodine | 2 µg | 2 µg | 1 % | BLS ID · Scientific literaturereferenceHealth, D. o; Nutrient analysis of fruit and vegetables; 2013 |
| Selenium | 0.1 µg | 0.1 µg | 0 % | USDA FDC 171711 |
| Copper | 0.07 mg | 0.07 mg | 7 % | BLS CU · Aggregated from several sourcesreferenceKoivistoinen P; Mineral element composition of Finnish foods. N, K, Ca, Mg, P, S, Fe, Cu, Mn, Zn, Mo, Co, Ni, Cr, F, Se, Si, Rb, Al, B, Br, Hg, As, Cd, Pb and Ash; Almqvist & Wiksell; 1980 Health, D. o; Nutrient analysis of fruit and vegetables; 2013 Ellen, G., et al.; HEAVY-METALS IN VEGETABLES GROWN IN THE NETHERLANDS AND IN DOMESTIC AND IMPORTED FRUITS.; Zeitschrift Fur Lebensmittel-Untersuchung Und-Forschung; 1990; 190; 1 Ekholm P, Reinivuo H, Mattila P, Pakkala H, Koponen J, Happonen A, Hellstrom J, Ovaskainen ML.; Changes in the mineral and trace element contents of cereals, fruits and vegetables in Finland.; Journal of Food Composition and Analysis; 2007; 20; 6 |
| Manganese | 2 mg | 2 mg | 101 % | BLS MN · Aggregated from several sourcesreferenceEllen, G., et al.; HEAVY-METALS IN VEGETABLES GROWN IN THE NETHERLANDS AND IN DOMESTIC AND IMPORTED FRUITS.; Zeitschrift Fur Lebensmittel-Untersuchung Und-Forschung; 1990; 190; 1 Health, D. o; Nutrient analysis of fruit and vegetables; 2013 Ekholm P, Reinivuo H, Mattila P, Pakkala H, Koponen J, Happonen A, Hellstrom J, Ovaskainen ML.; Changes in the mineral and trace element contents of cereals, fruits and vegetables in Finland.; Journal of Food Composition and Analysis; 2007; 20; 6 Koivistoinen P; Mineral element composition of Finnish foods. N, K, Ca, Mg, P, S, Fe, Cu, Mn, Zn, Mo, Co, Ni, Cr, F, Se, Si, Rb, Al, B, Br, Hg, As, Cd, Pb and Ash; Almqvist & Wiksell; 1980 |
| fluoride | 0.0 mg | 0.0 mg | BLS FD · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
Essential amino acids
| Nutrient | per 100 g | per 100 g | %NRV | Origin |
|---|---|---|---|---|
| Histidine | 0 g | 0 g | BLS HIS · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 | |
| Isoleucine | 0 g | 0 g | BLS ILE · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 | |
| Leucine | 0.04 g | 0.04 g | BLS LEU · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 | |
| Lysine | 0.04 g | 0.04 g | BLS LYS · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 | |
| Methionine | 0 g | 0 g | BLS MET · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 | |
| Phenylalanine | 0.01 g | 0.01 g | BLS PHE · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 | |
| Threonine | 0.02 g | 0.02 g | BLS THR · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 | |
| Tryptophan | 0.0 g | 0.0 g | BLS TRP · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 | |
| Valine | 0.03 g | 0.03 g | BLS VAL · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 |
Sources
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
- FoodData Central — USDA Agricultural Research Service
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- Regulation (EC) No 1924/2006 on nutrition and health claims (incl. Annex: conditions for "source of" claims) — European Union (EUR-Lex)
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Vitamin C — fact sheet for health professionals — NIH Office of Dietary Supplements
- Vitamin K — fact sheet for health professionals — NIH Office of Dietary Supplements
- Manganese — fact sheet for health professionals — NIH Office of Dietary Supplements
Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0. Licence CC BY 4.0. Selenium and choline: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: SR Legacy, 2018. fdc.nal.usda.gov.