Selectingblueberries


When selecting blueberries look for deep – purple to dark blue, firm and plump. Unlike other berries blueberries should have a chalky appearance instead of a shiny appearance like the strawberry, blackberry or even raspberries. Check blueberry containers for mold, overripe berries, and or leaky berries, which is a sign of distressed fruit.

Storing


When storing blueberries, open container and sort through berries discarding moldy or overripe berries. Berries that are ripe ready to eat should be eaten in 24 hours. In refrigeration blueberries should last up to a week continuing to inspect for overripe or moldy berries. Blueberries freeze very well but their taste and texture will be slightly different. When freezing blueberries make sure berries are not washed and completely dry.

Preparation

Blueberries are a great addition to any diet; by the handful, baked goods, breakfast cereals, pancakes, and yogurt or ice cream.  Blueberries make great jams and pies; and also a great addition to pancakes, muffins, waffles, or cake batters.


Nutrition Information

Blueberries, raw
Nutritional value per 100 g (3.5 oz)

Energy 60 kcal   240 kJ

Carbohydrates    

14.5 g

- Dietary fiber  2.4 g  

Fat

0.3 g

Protein

0.7 g

Thiamin (Vit. B1)  0.04 mg  

3%

Riboflavin (Vit. B2)  0.04 mg  

3%

Niacin (Vit. B3)  0.42 mg  

3%

Pantothenic acid (B5)  0.1 mg 

2%

Vitamin B6  0.1 mg

8%

Vitamin C  10 mg

17%

Vitamin E  0.6 mg

4%

Calcium  6 mg

1%

Iron  0.3 mg

2%

Magnesium  6 mg

2% 

Phosphorus  12 mg

2%

Potassium  77 mg  

2%

Zinc  0.2 mg

2%

manganese 0.3 mg

20%

vitamin K 19 mcg

24%

Percentages are relative to US
recommendations for adults.
Source: USDA Nutrient database