Blueberries, frozen
Common food
Photo: Wikipedia
Frozen blueberries are flash-frozen at peak ripeness, preserving their deep indigo color and a burst of sweet-tart flavor that is often more intense than fresh berries. Their texture becomes slightly softer and juicier upon thawing, making them ideal for cooking and baking. Nutritionally, they are a low-calorie powerhouse, providing 2.7g of fiber and a wealth of antioxidants per 100g.
💚 Why it's loved
People love frozen blueberries for their convenience and year-round availability, offering a burst of summer flavor in any season. Their versatility shines in everything from smoothies and oatmeal to pies and pancakes, making them a staple in many kitchens.
⚠️ Watch-outs & how to enjoy it better
The high natural sugar content (8.45g per 100g) can cause blood-sugar spikes if consumed in large quantities, especially by those monitoring their glucose levels. To counteract this, pair them with a source of protein or healthy fat (like Greek yogurt or nuts) to slow sugar absorption, and practice portion control.
Key benefits
- Rich in anthocyanins, potent antioxidants linked to cellular health.
- High in dietary fiber (2.7g per 100g) supporting digestive regularity.
- Low-calorie (51 kcal per 100g) and naturally low in fat.
- Freezing preserves nutrients that can degrade in fresh berries over time.
- Source of Vitamin C and Vitamin K.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Blueberries are one of the only naturally blue foods, and their color comes from anthocyanins, which can act as a natural pH indicator, turning red in acidic conditions and green in alkaline ones.
Full nutrition (scales with serving)
| Water | 86.6 g |
| Energy | 51.0 kcal |
| Protein | 0.42 g |
| Total lipid (fat) | 0.64 g |
| Carbohydrate, by difference | 12.2 g |
| Fiber, total dietary | 2.7 g |
| Total Sugars | 8.4 g |
| Calcium, Ca | 8.0 mg |
| Iron, Fe | 0.18 mg |
| Magnesium, Mg | 5.0 mg |
| Phosphorus, P | 11.0 mg |
| Potassium, K | 54.0 mg |
| Sodium, Na | 1.0 mg |
| Zinc, Zn | 0.07 mg |
| Copper, Cu | 0.03 mg |
| Selenium, Se | 0.10 ug |
| Vitamin C, total ascorbic acid | 2.5 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.04 mg |
| Niacin | 0.52 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 5.1 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 28.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 68.0 ug |
| Vitamin E (alpha-tocopherol) | 0.48 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 16.4 ug |
| Fatty acids, total saturated | 0.05 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.03 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.09 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.09 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.28 g |
| PUFA 18:2 | 0.17 g |
| PUFA 18:3 | 0.11 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Are frozen blueberries as nutritious as fresh ones?
Yes, often more so. They are frozen at peak ripeness, locking in nutrients that can degrade in fresh berries during transport and storage.
Can I eat frozen blueberries straight from the freezer?
Absolutely! They make a refreshing, icy snack. Just be mindful of the cold texture, which can be intense for some.
How should I store frozen blueberries?
Keep them in a sealed container in the freezer at 0°F (-18°C) or below. They can last up to 12 months without significant quality loss.
Do frozen blueberries release more juice when cooked?
Yes, the freezing process breaks down cell walls, causing them to release more juice when thawed or cooked, which is great for sauces and compotes.