Discover tasty tips for making this super-healthy berry a family favorite
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 cookie sheet. 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.
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.
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.
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, 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)
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
Value.
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 June 2009.
