Blueberries, frozen, sweetened
Whole food · Fruits and Fruit Juices
Photo: Wikipedia
These are whole blueberries flash-frozen after being tossed in a light sugar syrup, locking in their deep indigo color and a burst of sweet-tart juice. The texture is softer than fresh berries, with a jammy quality when thawed, making them ideal for cooking and blending. Nutritionally, they are a concentrated source of quick energy from natural and added sugars, while still providing dietary fiber.
Calorie split: 2% protein · 97% carbs · 1% fat
↓ Full nutrition💚 Why it's loved
People love them for their intense, consistent berry flavor and the convenience of having a ready-to-use fruit that requires no washing or prep. They are a staple in smoothies, baked goods, and desserts, offering a reliable sweetness and vibrant color.
⚠️ Watch-outs & how to enjoy it better
The added sugar significantly increases the glycemic load, which can cause blood sugar spikes, especially for those with insulin resistance or diabetes. To counteract this, pair a serving with a source of protein or healthy fat (like yogurt, nuts, or seeds) to slow sugar absorption, and practice portion control. The soft texture may also be unappealing to those who prefer a firm bite.
Key benefits
- Provides quick energy from carbohydrates
- Source of dietary fiber for digestive health
- Contains anthocyanin antioxidants from the berry pigment
- Convenient year-round access to fruit
- No fat or cholesterol
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'bloom'—a natural, dusty-white coating on fresh blueberries—is often washed off before freezing, but the process of sweetening and freezing can actually help preserve the berry's delicate anthocyanin pigments better than fresh storage.
Full nutrition (USDA data · scales with serving)
| Water | 77.4 g |
| Energy | 85.0 kcal |
| Energy | 355 kj |
| Protein | 0.40 g |
| Total lipid (fat) | 0.13 g |
| Ash | 0.12 g |
| Carbohydrate, by difference | 21.9 g |
| Fiber, total dietary | 2.2 g |
| Total Sugars | 19.7 g |
| Calcium, Ca | 6.0 mg |
| Iron, Fe | 0.39 mg |
| Magnesium, Mg | 2.0 mg |
| Phosphorus, P | 7.0 mg |
| Potassium, K | 60.0 mg |
| Sodium, Na | 1.0 mg |
| Zinc, Zn | 0.06 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.26 mg |
| Selenium, Se | 0.20 ug |
| Vitamin C, total ascorbic acid | 1.0 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.05 mg |
| Niacin | 0.25 mg |
| Pantothenic acid | 0.13 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 | 5.5 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 | 30.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 49.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 73.0 ug |
| Vitamin E (alpha-tocopherol) | 0.52 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 17.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.01 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 | 0.01 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.02 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.02 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.06 g |
| PUFA 18:2 | 0.03 g |
| PUFA 18:3 | 0.02 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 |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.00 g |
| Threonine | 0.01 g |
| Isoleucine | 0.01 g |
| Leucine | 0.02 g |
| Lysine | 0.01 g |
| Methionine | 0.01 g |
| Cystine | 0.00 g |
| Phenylalanine | 0.01 g |
| Tyrosine | 0.01 g |
| Valine | 0.02 g |
| Arginine | 0.02 g |
| Histidine | 0.01 g |
| Alanine | 0.02 g |
| Aspartic acid | 0.03 g |
| Glutamic acid | 0.05 g |
| Glycine | 0.02 g |
| Proline | 0.01 g |
| Serine | 0.01 g |
FAQ
Why are frozen blueberries often better for baking than fresh?
Freezing breaks down the berry's cell walls, which can release more juice and color during cooking, resulting in a more vibrant and flavorful filling for pies and muffins.
Do I need to thaw them before using in a smoothie?
No, you can blend them directly from frozen. This actually helps create a thick, cold, shake-like consistency without needing to add ice, which can dilute the flavor.
Is the sugar added to the berries necessary?
The sugar is added as a preservative to maintain texture and flavor during freezing, and to counteract the natural tartness that can become more pronounced when frozen. Unsweetened frozen blueberries are also available.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.85 kcal/g · 2% calories from protein · 2.2 g fiber · 19.7 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.02 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.