Blueberries, raw
FDC 171711cup (148 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 48 · -33 vs Fruits & juices medianRaw blueberries land at 48 of 100 on the Nutrient Density Score, a Fair rating and 44th of 60 in the Fruits & juices category, well below the category's median score of 81. Vitamin C is the only nutrient that clears a meaningful threshold here, at 11% DV, and at 57 calories per 100 g the fruit is light on calories without being especially concentrated in other nutrients per calorie.
Blueberries are most often eaten raw by the handful, scattered over cereal or yogurt, or baked into muffins; a cup (148 g) is the standard serving. They are a genuinely low-sodium, low-calorie choice, but for anyone shopping by nutrient density specifically, raw pomegranates score higher within the same Fruits & juices category.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 57 kcal | 3% |
| Total fat | 0.33 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1 mg | 0% |
| Carbohydrate | 15 g | 5% |
| Dietary fiber | 2.4 g | 9% |
| Sugars | 10 g | |
| Protein | 0.74 g | 1% |
| Potassium | 77 mg | 2% |
| Calcium | 6 mg | 0% |
| Iron | 0.28 mg | 2% |
| Magnesium | 6 mg | 1% |
| Vitamin C | 9.7 mg | 11% |
| Vitamin A | 3 µg | 0% |
| Vitamin E | 0.57 mg | 4% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 84 kcal | 4% |
| Total fat | 0.49 g | 1% |
| Saturated fat | 0.04 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1.5 mg | 0% |
| Carbohydrate | 21 g | 8% |
| Dietary fiber | 3.6 g | 13% |
| Sugars | 15 g | |
| Protein | 1.1 g | 2% |
| Potassium | 114 mg | 2% |
| Calcium | 8.9 mg | 1% |
| Iron | 0.41 mg | 2% |
| Magnesium | 8.9 mg | 2% |
| Vitamin C | 14 mg | 16% |
| Vitamin A | 4.4 µg | 0% |
| Vitamin E | 0.84 mg | 6% |
Source: USDA FoodData Central · Public domain
FDC 171711Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fruits & juices median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Pomegranates, rawDensity 49 vs 48Raspberry juice concentrateDensity 49 vs 48Cherimoya, rawDensity 50 vs 48