Food Guide

Blueberries

Buying Tips

Choose blueberries that are firm, uniform in size, and indigo blue with a silvery bloom.

Varieties

Most of the blueberries sold today are “highbush” or “cultivated” blueberries. “Lowbush” or “wild” blueberries are from a different species than cultivated blueberries, but are part of the same plant family. Highbush varieties can grow up to 15 feet (4.6m) tall; the hardy lowbush blueberry plants are only about 1 foot (0.3m) high.

Blueberries are also classified into a variety of sizes, from small, approximately 90 to 250 berries per cup (236.6ml) to extra large, less than 90 berries per cup (236.6ml).

Preparation, Uses, & Tips

Delicious eaten out of hand, blueberries are also wonderful in baked goods, jams, pies, pancakes, salads, or, best of all, with a simple splash of sweet cream.

When making blueberry muffins, the blueberries should be the final ingredient you add, just before you pour the batter into the muffin pans. To prevent blue “bleeding,” roll the blueberries lightly in flour or cornstarch before adding to the batter. Avoid overmixing, as it may break the fragile berries and release their color. Fresh, frozen, or dried blueberries can be used in muffins.

Storing

Discard mushy, shriveled, or moldy berries. Wash them quickly, but only just before using them. Blueberries are best used immediately, but can be stored (preferably in a single layer) in a moistureproof container in the refrigerator for up to five days. To freeze blueberries, place fresh berries in a single layer on a cookie sheet. Freeze them right from the container; be sure to not wash them before freezing. After they are frozen, transfer to a sealable plastic bag and store. When you are ready to use the blueberries, measure out the ones you want, and then wash them. While there is no harm in refreezing blueberries that have been thawed, their texture will suffer.

Nutrition Highlights

Blueberries, 1 cup (145g)

  • Calories: 83
  • Protein: 1g
  • Carbohydrate: 21g
  • Total Fat: 0g
  • Fiber: 3g

*Excellent Source of: Manganese (0.49mg) and Vitamin C (14.06mg)

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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.