Foundation for Diet and Health

The best perspective for your health

The best perspective for your health

The best perspective for your health

The best perspective for your health

Blueberry, raw

Blueberries have a high antioxidant potential, and it is said that they also have properties which can reduce the risk of cancer and strokes.
93/05/02  LA:ALA

Blueberries (cultivated blueberries): Scientific studies have shown that blueberries have one of the highest antioxidant levels of all fruits. The Oxygen Radical Absorbance Capacity (ORAC) value of blueberries is 9,019 μmolTE/100 g. As a result, blueberries are among the fruits with the highest stress-reducing effects. Studies also point to other health benefits of blueberries; for example, they can decrease the risk of cancer and prevent strokes and cardiovascular diseases. In addition, they are believed to be able to stabilize the immune system. You should always wash blueberries, even those you pick yourself, and if you have any reason for concern, you can always cook them. This is important in some regions where there is a small risk of fox tapeworm infections.


From Wikipedia“Blueberries are sold fresh or processed as individually quick frozen (IQF) fruit, purée, juice, or dried or infused berries, which in turn may be used in a variety of consumer goods, such as jellies, jams, blueberry pies, muffins, snack foods and an additive to breakfast cereals.

Blueberry jam is made from blueberries, sugar, water, and fruit pectin. Blueberry sauce is a sweet sauce prepared using blueberries as a primary ingredient.

Blueberry wine is made from the flesh and skin of the berry, which is fermented and then matured; usually the lowbush variety is used.”

Nutritional value:

“Blueberries consist of 14% carbohydrates, 0.7% protein, 0.3% fat and 84% water. They contain only negligible amounts of micronutrients, with moderate levels (relative to respective Daily Values) (DV) of the essential dietary mineral manganese, vitamin C, vitamin K and dietary fiber. Generally, nutrient contents of blueberries are a low percentage of the DV. One serving provides a relatively low caloric value of 57 kcal per 100 g serving and a glycemic load score of 6 out of 100 per day.”

“Blueberries contain anthocyanins, other polyphenols and various phytochemicals under preliminary research for their potential role in the human body. Most polyphenol studies have been conducted using the highbush cultivar of blueberries (V. corymbosum), while content of polyphenols and anthocyanins in lowbush (wild) blueberries (V. angustifolium) exceeds values found in highbush cultivars.”

Medicinal uses:

“The dried ripe fruit and the fresh or frozen fruits are used as medicinal plants. As are the dried leaves.

Use: Thanks to the tannins and pectins in dried blueberries, they are a popular remedy against diarrhea, as is red wine made from blueberries. Eating fresh fruits in large amounts has natural laxative effects and wouldnʼt be helpful here.

You can dilute the juice or boil off 10% and use it as a gargle if you have inflammation in the mouth or throat. The isolated anthocyanidins help strengthen capillaries in the case of capillary fragility, for example, in individuals with diabetes, and they are added to medicinal products that treat retinal diseases and disorders related to night and twilight vision as well as those used for epithelial regeneration in the case of stomach and intestinal ulcers  in addition, they are found in products applied externally to reduce scarring.

In traditional medicine, blueberries have been used to reduce blood sugar levels even though a substance with an antidiabetic effect has not been found. Additional research is needed to investigate whether the chromium in the leaves is perhaps responsible for this effect. Since poisoning symptoms can occur if taken over a longer period of time and the effectiveness is not proven, taking products made with blueberry leaves is not recommended.*”

Note (italics): * = Translation from a German Wikipedia entry

Nutritional Information per 100g 2000 kCal
Energy 57 kcal2.8%
Fat/Lipids 0.33 g0.5%
Saturated Fats 0.03 g0.1%
Carbohydrates (inc.dietary fiber) 14 g5.4%
Sugars 10 g11.1%
Fiber 2.4 g9.6%
Protein (albumin) 0.74 g1.5%
Cooking Salt (Na:1.0 mg)2.5 mg0.1%
Recommended daily allowance according to the GDA.
Protein (albumin)
Cooking Salt

Essential Nutrients per 100g with %-share Daily Requirement at 2000 kCal
VitVitamin K 19 µg26.0%
MinManganese, Mn 0.34 mg17.0%
VitVitamin C (ascorbic acid) 9.7 mg12.0%
MinCopper, Cu 0.06 mg6.0%
VitVitamin E, as a-TEs 0.57 mg5.0%
ElemPotassium, K 77 mg4.0%
VitVitamin B6 (pyridoxine) 0.05 mg4.0%
VitFolate, as the active form of folic acid (née vitamin B9 and B11) 6 µg3.0%
FatAlpha-Linolenic acid; ALA; 18:3 omega-3 0.06 g3.0%
VitThiamine (vitamin B1) 0.04 mg3.0%

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids, (SC-PUFA) 2000 kCal
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.06 g3.0%
Linoleic acid; LA; 18:2 omega-6 0.09 g1.0%

Essential amino acids 2000 kCal
Threonine (Thr, T) 0.02 g2.0%
Isoleucine (Ile, I) 0.02 g2.0%
Leucine (Leu, L) 0.04 g2.0%
Phenylalanine (Phe, F) 0.03 g2.0%
Valine (Val, V) 0.03 g2.0%
Tryptophan (Trp, W) 0 g1.0%
Lysine (Lys, K) 0.01 g1.0%
Methionine (Met, M) 0.01 g1.0%

Vitamins 2000 kCal
Vitamin K 19 µg26.0%
Vitamin C (ascorbic acid) 9.7 mg12.0%
Vitamin E, as a-TEs 0.57 mg5.0%
Vitamin B6 (pyridoxine) 0.05 mg4.0%
Folate, as the active form of folic acid (née vitamin B9 and B11) 6 µg3.0%
Thiamine (vitamin B1) 0.04 mg3.0%
Riboflavin (vitamin B2) 0.04 mg3.0%
Niacin (née vitamin B3) 0.42 mg3.0%
Pantothenic acid (vitamin B5) 0.12 mg2.0%
Vitamin D 0 µg< 0.1%
Vitamin A, as RAE 3 µg< 0.1%

Essential macroelements (macronutrients) 2000 kCal
Potassium, K 77 mg4.0%
Magnesium, Mg 6 mg2.0%
Phosphorus, P 12 mg2.0%
Calcium, Ca 6 mg1.0%
Sodium, Na 1 mg< 0.1%

Essential trace elements (micronutrients) 2000 kCal
Manganese, Mn 0.34 mg17.0%
Copper, Cu 0.06 mg6.0%
Iron, Fe 0.28 mg2.0%
Zinc, Zn 0.16 mg2.0%
Selenium, Se 0.1 µg< 0.1%