Blueberries

Juicy and sweet, blueberries take their beautiful blue color from their high content of anthocyanin, a water-soluble pigment found naturally in these bite-sized treats.

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).

Buying and storing tips

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

Availability

In most regions, fresh blueberries are available from May to early October. Frozen, canned, and dried blueberries are available year-round in some food markets.

Preparation, uses, and 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.

Nutritional Highlights

Blueberries (raw), 50 berries (68g)
Calories: 38
Protein: 0.46g
Carbohydrate: 9.6g
Total Fat: 0.26g
Fiber: 1.83g

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.

Health benefits and concerns

Health benefits and concerns for berries
Many health benefits and concerns associated with this food are applicable to other berries. Read about health benefits and concerns for berries for a full description.

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The information presented in Foodnotes is for informational purposes only and was created by a team of U.S. 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 2003.