Fruits and Fruit Juices · FDC 171711
Blueberries, raw
This is one specific food and preparation in USDA’s SR Legacy reference collection. Follow its composition, its place in the spectrum, and what its nutrients do in the body.
NUTRIENTS & COMPOUNDS
Source nutrient amounts appear below; selected pigment and compound evidence is disclosed with its quantities, gaps and limits in the body section.
ACTUAL SOURCE VALUES · KEEP THE PORTION VISIBLE
Inside this food.
Showing 100 g. A database portion is not a recommended serving; a teaspoon of a dried spice is very different from 100 g.
| Nutrient | In 100 g | Per 100 g | How USDA derived it |
|---|---|---|---|
| Potassium, K | 77 mg | 77 mg | Analytical · 6 data points |
| Sodium, Na | 1 mg | 1 mg | Analytical · 6 data points |
| Vitamin C, total ascorbic acid | 9.7 mg | 9.7 mg | Analytical · 4 data points |
| Carbohydrate, by difference | 14.49 g | 14.49 g | Calculated · 0 data points |
| Energy | 57 kcal | 57 kcal | Calculated · 0 data points |
| Zinc, Zn | 0.16 mg | 0.16 mg | Analytical · 12 data points |
| Vitamin E (alpha-tocopherol) | 0.57 mg | 0.57 mg | Analytical · 4 data points |
| Calcium, Ca | 6 mg | 6 mg | Analytical · 12 data points |
| Total lipid (fat) | 0.33 g | 0.33 g | Analytical · 12 data points |
| Vitamin K (phylloquinone) | 19.3 µg | 19.3 µg | Analytical · 8 data points |
| Fiber, total dietary | 2.4 g | 2.4 g | Analytical · 4 data points |
| Iron, Fe | 0.28 mg | 0.28 mg | Analytical · 12 data points |
| Magnesium, Mg | 6 mg | 6 mg | Analytical · 12 data points |
| Vitamin A, RAE | 3 µg | 3 µg | Not specified · 0 data points |
| Protein | 0.74 g | 0.74 g | Analytical · 12 data points |
Zero means the source reports zero; a missing nutrient is not assumed absent. Calculated, imputed and analytical values retain their source derivation. Values are rounded for display.
COMPOSITION → NUTRIENT FUNCTION
Follow it into the body.
These are established roles of nutrients reported in this food. The amount present, the portion eaten and what is absorbed all matter; presence alone does not establish adequacy or a health outcome.
Body system connections
Skin & Cellular Health → · Gut & Digestion → ·
These categories overlap. The source nutrient roles below do not establish a disease benefit or an organ-specific effect.
Dietary fiber: Dietary fiber and fluids are part of NIDDK constipation guidance; effects and tolerance depend on the individual and the fiber source. Follow the source ↗
Carry oxygen
Iron is used to make hemoglobin, which carries oxygen in blood, and myoglobin, which supplies oxygen to muscles.
This is a nutrient function, not evidence that a meal treats anemia. Fatigue has many possible causes; this explorer does not diagnose it.
Explore the body connection →NIH ODS · Iron ↗Build structure
Calcium gives bones and teeth structure. It also participates in muscle movement and nerve signaling.
Food names do not establish a calcium amount. These links do not show that a meal prevents fractures or meets an individual requirement.
Explore the body connection →NIH ODS · Calcium ↗Move & communicate
Potassium participates in nerve transmission, muscle contraction, and normal heart and kidney function.
More is not always appropriate. Kidney disease and some medicines can change potassium handling; follow your care plan. This explorer does not recommend potassium supplements or salt substitutes.
Explore the body connection →NIH ODS · Potassium ↗Support everyday processes
Magnesium participates in muscle and nerve function and in making protein, bone and DNA.
A nutrient function does not show that a meal treats cramps, migraine or diabetes. Magnesium supplements can interact with medicines; this explorer gives no supplement recommendation.
Explore the body connection →NIH ODS · Magnesium ↗Make collagen
Vitamin C helps the body make collagen and improves absorption of iron from plant foods.
This function is not evidence that a recipe heals wounds or prevents illness. These connections do not diagnose deficiency, measure iron absorption or recommend vitamin C supplements.
Explore the body connection →NIH ODS · Vitamin C ↗Support normal vision
Vitamin A supports normal vision, immune function, reproduction, growth and development. The body converts some plant carotenoids into vitamin A.
Carotenoid color is not a measurement of vitamin A or proof of disease prevention.
Explore the body connection →NIH ODS · Vitamin A and Carotenoids ↗Make clotting proteins
Vitamin K helps make proteins involved in normal blood clotting and bone health.
People taking warfarin need a consistent vitamin K intake and their own care guidance; this is not an instruction to change it.
Explore the body connection →NIH ODS · Vitamin K · Health Professional ↗Protect cells
Vitamin E acts as an antioxidant and participates in immune function and cell communication.
A normal antioxidant function does not show that extra vitamin E prevents cancer or heart disease.
Explore the body connection →NIH ODS · Vitamin E ↗Make proteins and DNA
Zinc supports immune function and is involved in making proteins and DNA, wound healing, and taste.
The presence of zinc in a food does not establish an absorbed amount or a treatment effect.
Explore the body connection →NIH ODS · Zinc ↗Support metabolism
Vitamin B6 is involved in many enzyme reactions, especially protein metabolism, and contributes to brain development and immune function.
Supplement doses differ from foods, and excessive supplement intake can harm nerves. This is not a supplement recommendation.
Explore the body connection →NIH ODS · Vitamin B6 ↗Release usable energy
Thiamin helps turn food into energy and supports the growth, development and function of cells.
A metabolic role does not mean that a food is a stimulant or treatment for fatigue.
Explore the body connection →NIH ODS · Thiamin ↗Support cellular energy
Riboflavin helps turn food into usable energy and supports the growth, development and function of cells.
These functions do not establish a clinical benefit from one food or recipe.
Explore the body connection →NIH ODS · Riboflavin ↗Support energy pathways
Niacin helps turn food into energy and supports the development and function of cells.
Food amounts and pharmacological niacin are not interchangeable. This guide does not recommend high-dose products.
Explore the body connection →NIH ODS · Niacin ↗Build connective tissue
Copper participates in energy production, connective-tissue formation and normal nervous and immune functions.
More copper is not automatically better. A composition value is not a recommendation to use supplements.
Explore the body connection →NIH ODS · Copper ↗Color, compounds & human evidence
Blue-to-purple berry skin. Anthocyanin chemistry, surface appearance and cultivar matter; the color names are discovery families.
The original Energy Anatomy color associations are symbolic discovery, not medically demonstrated organ targeting. These connections require separate food-composition, physiological and human-study evidence.
- Anthocyanins
- Berry-genotype analysis supports their presence; there is no anthocyanin quantity in this SR Legacy record. Laboratory antioxidant capacity is not a clinical benefit.
Body systems: Connective tissue · Vascular function research. Nutrient functions and research questions are distinct.
Vitamin C: Vitamin C helps the body make collagen and improves absorption of iron from plant foods. Follow the independently sourced nutrient function →
HUMAN RCT / SURROGATE ENDPOINTS · A six-month randomized trial in 115 adults with metabolic syndrome reported improvements in some vascular measures at the one-cup-equivalent intake. Insulin resistance, the primary outcome, was unchanged.
This is one study of a specified intervention in a selected population, not proof that raw blueberries prevent diabetes, heart attack or cancer. The linked corrigendum corrects the Table 2 insulin unit to mU/L; the superscript 2 is a footnote, not a concentration. The correction changes no reported effect estimate or significance test. Focused full-text review completed 2026-10-24; no independent participant-data reanalysis was performed.
Do not infer disease prevention from a vascular surrogate or prescribe the trial intake as a personal dose.
Food and preparation: Blueberries, raw · USDA SR Legacy, final April 2018 reference →
- USDA ARS · antioxidant content of berry genotypes ↗ · Publication/update date not transcribed; inspect linked source · Food analysis; laboratory antioxidant assays are not human outcomes
- Curtis et al. · six-month blueberry randomized trial ↗ · 2019-06-01 · Human randomized trial; surrogate endpoints
- Correction linked to the blueberry trial ↗ · 2019-11-01 · Correction notice; full text reviewed 2026-10-24; Table 2 insulin unit mU/L
Pilot source review: 2026-10-18. Founder review pending. This selected evidence set is not an exhaustive systematic review or personal medical advice.
Health & disease research
Research topics connected through nutrient physiology or dietary-pattern context. They are not disease outcomes demonstrated for this food.
Cardiovascular disease · Human clinical evidence
DASH trials support blood-pressure and LDL-cholesterol effects of a dietary pattern. Those risk-factor results are different from proving that a particular food prevents a heart attack.
The food links are examples for investigating a dietary pattern, not tested cardiovascular treatments.
Investigate cardiovascular disease →
NIH NHLBI · DASH clinical evidence ↗ · Source update date not transcribed; see source · reviewed 2026-10-18
Colorectal cancer · Observational dietary association
Prospective-study reviews associate dietary fiber, especially cereal fiber and whole grains, with lower colorectal cancer risk. NCI describes important uncertainty in dietary intervention evidence.
Association is not proof that adding fiber prevents cancer. Foods do not replace screening, symptom evaluation or cancer treatment.
Investigate colorectal cancer →
Dietary fiber and colorectal cancer · prospective-study meta-analysis ↗ · 2011-11-10 · reviewed 2026-10-18
NIH NCI · Colorectal Cancer Prevention PDQ ↗ · Source update date not transcribed; see source · reviewed 2026-10-18
Digestive disorders · Established nutrient function
NIDDK guidance connects dietary fiber and adequate fluids with constipation care. “Digestive disorders” includes many different conditions, so one fiber recommendation does not fit them all.
Introduce fiber as appropriate to tolerance and clinical guidance. These examples do not establish treatment for IBS, inflammatory bowel disease or persistent symptoms.
Investigate digestive disorders →
NIH NIDDK · Food and fiber for constipation ↗ · Source update date not transcribed; see source · reviewed 2026-10-18
Relationship review: 2026-10-18. A focused evidence set, not an exhaustive clinical review. Nutrient presence is not proof of prevention or treatment.
How to read the evidence
- Established nutrient function
- Human clinical evidence
- Observational dietary association
- Preliminary / mechanistic research
- Unsupported or inconclusive claim
Laboratory mechanisms cannot establish human outcomes. A whole-food portion and a concentrated supplement are different exposures. Inconclusive evidence is labeled; unsupported claims are not assigned to foods.
Continue the journey.
No matching recipe is recorded in the current Kitchen. Explore existing cooking →
Food patterns and daily life → · Return to the Color Pyramid →
Follow the record.
USDA FoodData Central · SR Legacy, final April 2018 release. FDC publication: 2019-04-01. Imported October 15, 2026. This is reference data, not a current branded product label.
USDA food record 171711 ↗Color labels are editorial discovery tags based on names and food families. A color does not medically target a body region. The original Energy Anatomy framework remains available alongside independently sourced nutrient physiology.
Follow Energy Anatomy →