Blueberry: nutritional values, calories, health benefits, recipes & uses : Bon pour toi

Ah! Blueberries! Who doesn’t love these delicious fruits? Whether you prefer them cold or hot in a blueberry muffin, these berries definitely deserve a place in your diet. Plus, going to a blueberry field is such a fun activity! Besides, Canada is the world’s largest wild blueberry producer. It would be crazy not to take advantage of this abundance. Bluberries are no doubt the best fruit for classic sweet recipes, such as scones, clafoutis, and chocolate covered blueberries. It’s also delicious in some salty recipes such as salads.

GOOD TO KNOW: Want to know more about berries? Discover Quebec wild nordic berries! Besides, do you know the haskap berry?

BPT loves blueberries’ acidulous side! Especially in a lemonade, sorbet, or jam. They’re simply delicious!

What Are the Health Benefits of Blueberries?

The antioxidant power of blueberries

Blueberries are the top antioxidant fruit. That being said, the antioxidant properties of cultivated blueberries are not the same as those of wild blueberries. Indeed, the latter are richer in antioxidants. Because they can neutralize free radicals, antioxidants help prevent many chronic diseases such as cancer and cardiovascular problems. Besides, blueberries get their blue pigment from flavonoids, which are also powerful antioxidants.

A handful of blueberries to boost your vitamin C!

Among all their other health benefits, blueberries are also rich in vitamin C. Indeed, 125 ml (½ cup) of raw blueberries provide 8% of the recommended daily value of this vitamin. Besides, vitamin C has antioxidant properties. Indeed, it protects against infections and contributes to wound healing. It also helps absorbing the iron from plants.

Good source of vitamin K

Another advantage of blueberries is that they provide a significant amount vitamin K. The latter are directly involved in blood clotting and help maintain a good bone health since they promote bone calcification. It is also an essential vitamin for women before and during pregnancy as well as during periods of accelerated growth. Besides, it is recommended that people taking blood thinning medication have a constant and moderate vitamin K consumption since it interferes with the medication by promoting coagulation.
How to Pick the Best Bluberries

Whether you buy your blueberries at the market or grocery store or handpick them in a field, choose those who are vivid, firm, and don’t have stains or mold. Also, know that blueberries have a natural waxy coating that way give a dull or dusty appearance to the fruit. This coating is called bloom. If you want, you can easily remove it by cleaning and rubbing your fruits. That being said, it’s totally edible.

Availability of blueberries

You can find fresh blueberries all year round at your local grocery store. It’s a popular fruit that is usually showcased in the fruit and vegetable section. In summer, when they’re in season, you can get Quebec blueberries at the supermarket. Otherwise, there will be imported blueberries instead. Frozen blueberries are also available all year long. Plus, there are sometimes dried or freeze-dried blueberries as well.

How to store blueberries

Blueberries are fragile fruits that deteriorate rapidly. Indeed, they can only be kept fresh a few days. If you want to store them in the refrigerator, place them in a sealed container without washing them beforehand and remove the rotten ones. The latter could make the others rot faster. However, if you would prefer to freeze your blueberries, wash and dry them before placing them in your freezer. Their texture will surely change once thawed, but it’s not so important if you plan to use them in a recipe or in smoothies.

Blueberry Q&A

What's the difference between blueberries and bilberries?

Blueberries and bilberries are part of the same family and type, which explains why they look so similar, but are in fact two different species. Blueberries are originally from North America, while bilberries are native to Europe and Asia.
What do blueberries taste like?

Blueberries normally taste sweet and slightly acid. That being said, there are many varieties of blueberries and their taste can greatly differ. For example, small wild blueberries are often much sweeter and tastier than large blueberries.
When does the blueberry season start?

In Quebec, the blueberry season normally starts in the middle of August and ends towards September. That being said, some Quebec producers grow late varieties that can be harvested until the beginning of October.
Are blueberries laxatives?

When consumed in large quantities, blueberries can act as laxatives. This is due to their high fiber content. Indeed, fibers boost the intestinal transit and can have a laxative effect when in excess.
Where can I find wild blueberries?

In Quebec, most wild blueberries are found in the Saguenay-Lac-Saint-Jean area. Indeed, about 80% of wild blueberries are harvested in this region. Besides, this type of blueberry grows in forests or in fields.

Did you know that…

blueberries are sometimes called the fruits of fire? That’s because it is not uncommon to see blueberries grow abundantly after a fire. Besides, this phenomenon explains the multiplication of blueberry plants in the Saguenay-Lac-Saint-Jean area since there were major fires in the region in 1870.

Blueberry Uses

Blueberry smoothie: With fresh or frozen blueberries and yogurt or milk, you can make delicious blueberry smoothies! It’s quick and super good for health!
Blueberry muffins: The star of muffins are clearly blueberry muffins. With just a few basic ingredients such as flour and eggs, you can make these classic moist muffins that everyone will love!
Blueberry crumble: Blueberry crumble is a great reinvented classic! If you have a sweet tooth and love crispy textures and bursting berries, this recipe is perfect for you! You could also make a half apple half blueberry version.
Blueberry jam: Blueberry jam is simply delicious! It’s a great recipe for a change in your breakfast routine. You could also create unique appetizers with a delicious homemade blueberry jam!
Blueberry scones: Perfect as snacks or breakfasts, blueberry scones are crispy and flavourful. If you want to try something different, serve your scones with flavoured fresh cream and chocolate sauce.
Blueberry pie: In Saguenay, some people swear by blueberry pie! It’s the ideal dessert when you have guests over. Besides, why not use your handpicked blueberries to make this beautiful pie?
Blueberry squares: With a whipped cheese and blueberry filling and a shortbread crust, blueberry squares are the perfect dessert for a great evening. A timeless classic!
Blueberry cheesecake: For a totally decadent dessert, why not make a blueberry cheesecake? These flavours go marvellously well with a graham cracker crust. Garnish your cake with whipped cream for more texture! It’s a real treat!
Blueberry clafoutis: To make a blueberry clafoutis you will need eggs, flour, almond milk, sugar, and blueberries. After 30 minutes in the oven you will have a delicious and moist clafoutis!
Blueberry sorbet: What’s better on hot summer days than a refreshing fruity dessert? An homemade blueberry sorbet is not only easy to make, but also super quick! Plus, it’s much healthier than shop-bought alternatives!
Blueberry pancakes: Blueberries are ideal to add a colourful and fruity touch to your pancake recipe! Just drizzle some maple syrup on top and enjoy!
Chocolate covered blueberries: The easiest little treats you can make with blueberries are chocolate covered blueberries. Simply dip them in melted chocolate and let them harden on a baking sheet in the refrigerator, and voilà! Enjoy!
Blueberry lemonade: Want a change from a classic tall glass of water to quench your thirst? Blueberry lemonade is the perfect option! Refreshing, slightly acid, and delicious, this lemonade will surely satisfy your tastebuds.

Nutritional Values of Blueberries

Not only are bluberries a good source of vitamin K, but they are also rich in vitamin C, manganese, and vitamin E. Of course, they are also filled with antioxidants, especially proanthocyanidin flavonoids and anthocyanins.

Portion	Unit	125 ml of raw cultivated blueberries (77 g)	Raw wild blueberries (77 g)	125 ml of frozen blueberries (82 g)	Shop-bought blueberry muffin (139 g)
Calories	kCal	44	46	42	521
Lipids	g	0.3	0.6	0.5	22.3
Saturated	g	0	0	0	4
Trans	g	ND	ND	ND	0.3
Monounsaturated	g	0	0	0.1	6.7
Polyunsaturated	g	0.1	0.1	0.2	11.3
Omega-3	g	ND	ND	ND	ND
Omega-6	g	ND	ND	ND	ND
Carbohydrates	g	11.1	9.4	10	73.7
Fibers	g	2	2	2.6	1.5
Sugars	g	7.6	4.9	6.9	43.7
Alcohol	g	0	0	0	0
Protein	g	0.6	0.9	0.3	6.2
Cholesterol	mg	0	0	0	41.7
Minerals
Calcium	mg	4.6	9.9	6.6	61.2
Copper	mg	0.04	0.02	0.03	0.08
Iron	mg	0.2	0.3	0.1	1.8
Magnesium	mg	4.6	5.3	4.1	13.9
Manganese	mg	0.3	1.5	0.1	0.6
Phosphorus	mg	9.2	22.1	9	202.9
Potassium	mg	59	57.1	44.2	168.2
Selenium	µg	0.1	ND	0.1	11.4
Sodium	mg	1	5	1	467
Zinc	mg	0.1	0.2	0.1	0.5
Vitamins
Vitamin A	µg	2.3	4.6	1.6	29.2
Thiamin (B1)	mg	0.03	0.05	0.03	0.23
Riboflavin (B2)	mg	0.03	0.31	0.03	0.23
Niacin (B3)	NE	0.4	0.6	0.5	3.5
Pantothenic acid (B5)	mg	0.1	0.2	0.1	0.65
Pyridoxine (B6)	mg	0.04	0.02	0.05	0.06
Biotin (B8)	µg	ND	ND	ND	ND
Folic acid (B9)	µg	4.6	25.1	5.732	101.5
Cobalamin (B12)	µg	0	0	0	0.22
Vitamin C	mg	7.4	13.9	2.047	1.3
Vitamin D	µg	0	0	0	0.1
Vitamin E (Tocopherol, alpha)	mg	0.4	1.3	0.393	2.3
Vitamin K	µg	14.8	13.1	13.43	54.5
Source: Canadian Nutrient File		The Best Blueberry Recipes Gâteau renversé aux bleuets Tarte aux bleuets de grand-mère Croustade aux bleuets Confiture de bleuets de grand-mère Blueberry Smoothie Blueberry Silver Dollar Pancakes Healthy Blueberry Muffins Blueberry Ginger Popsicles Blueberry Pudding Blueberry Mojito Blueberry Protein Pancakes Greek Yogurt Oatmeal Squares Subscribe to our delicious newsletters The latest news, delicious recipes and a ton of healthy advices directly in you inbox, it's good for you! About Us Contact Us FAQs Delivery and Return Privacy Policy Editorial Policy Terms of Use Partnership Copyright © 2024 Bon pour toi. All Rights Reserved.