Blueberries

Discover flavoursome tips for making this super-healthy berry a family favourite

Best to buy
Choose blueberries that are firm and indigo blue with a silvery bloom. Discard mushy, shriveled, or moldy berries.

Cut & clean
Wash quickly, just before serving them. Blueberries are best used immediately, but can be stored (in a single layer) in a moistureproof container in the refrigerator for up to five days.

Get summer sweetness all year long
To freeze blueberries, place fresh berries in a single layer on a baking tray. Freeze them right from the container—be sure to not wash before freezing. Once frozen, transfer to a resealable plastic bag and store. When ready to use, measure out and wash the desired amount.

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 colour. Fresh, frozen, or dried blueberries can be used in muffins.

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 baking tray. 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.

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).

Nutrition 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.

Learn more about Healthnotes, the company.

Learn more about the authors of Healthnotes.

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 chemist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires August 2007.