Blueberries may not be in season right now, but they are still available as frozen fruit until they come back in season again.
The biggest benefit of frozen blueberries is that they preserve most of the nutritional value of the fresh berries, if not all, essentially making up for the fresh berries not being available.
But what exactly is the nutrition of frozen blueberries? How many vitamins and minerals in 100 grams of frozen blueberries? How many calories for the same amount? How much of the daily values for essential vitamins and other nutrients does 100 grams of frozen blueberries get you?
Nutrition facts per 100 grams of frozen blueberries:
- Energetic value (calories): 51 kcal (kilocalories)
- Carbohydrates content: 12.2 grams of carbs
- Sugar content: 8.45 grams of sugars
- Fiber content: 2.7 grams of dietary fiber
- Protein: 0.42 grams of protein (the protein in blueberries does not have all essential amino acids)
- Fat content: 0.64 grams of fat
- Water content: 86.6 grams of water
Vitamins in 100 grams of frozen blueberries:
- Vitamin A: only 2 micrograms (mcg) from pigmented beta-carotene antioxidants, but no retinol
- Vitamin B1: 0.032 milligrams (mg)
- Vitamin B2: 0.037 milligrams
- Vitamin B3: 0.52 milligrams
- Vitamin B5: 0.125 milligrams
- Vitamin B6: 0.059 milligrams
- Vitamin B9 (folate): 7 micrograms (mcg)
- Vitamin B12: 0 (There is no vitamin B12 in blueberries.)
- Choline: 5.1 milligrams (mg)
- Vitamin C: 2.5 milligrams
- Vitamin D: 0
- Vitamin E: 0.48 milligrams (mg)
- Vitamin K: 16.4 micrograms (mcg) in the form phylloquinone
Minerals in 100 grams of frozen blueberries:
- Calcium: 8 milligrams (mg)
- Copper: 33 micrograms (mg)
- Iron: 0.18 milligrams (mg)
- Magnesium: 5 milligrams
- Manganese: 0.147 milligrams
- Phosphorus: 11 milligrams
- Potassium: 54 milligrams
- Selenium: 0.1 micrograms (mcg)
- Sodium: 1 milligram (mg)
- Zinc: 0.07 milligrams
Nutrition facts from USDA.gov.
Frozen Blueberries: Daily Values
- Energetic value: just 2.55% of the daily calorie intake for the average adult
- Carbohydrates: under 4.45% of daily requirements for an adult person
- Dietary fiber: 9.65% of daily requirements
- Protein: less than 0.85% of daily requirements
- Fat: 0.82% of daily requirements
- Sugar: Frozen blueberries are almost 8.5% sugar.
- Water content: Frozen blueberries are over 86% water.
Also see what is the nutrition of fresh blueberries for 100 grams, with calories and daily values of essential vitamins, minerals and more nutrition facts.
Vitamins in Frozen Blueberries: Daily Values for 100 grams
- Vitamin A: 0.22% of daily values of vitamin A for the average adult person
- Vitamin B1: 2.66%
- Vitamin B2: 2.8%
- Vitamin B3: 3.25%
- Vitamin B5: 2.5%
- Vitamin B6: 3.47%
- Vitamin B9: 1.75%
- Vitamin B12: 0%
- Choline: 0.92%
- Vitamin C: 2.77%
- Vitamin D: 0%
- Vitamin E: 3.2%
- Vitamin K: 13.66%
Minerals in Frozen Blueberries: Daily Values for 100 grams
- Calcium: 0.6% of daily calcium values for the average adult person
- Copper: 3.66%
- Iron: 1%
- Magnesium: 1.2%
- Manganese: 6.4%
- Phosphorus: 0.88%
- Potassium: 1.15%
- Selenium: 0.18%
- Sodium: 0%
- Zinc: 0.63%