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The Nutritional Value of Fresh Vs. Frozen Blueberries

author image Sara Ipatenco
Sara Ipatenco has taught writing, health and nutrition. She started writing in 2007 and has been published in Teaching Tolerance magazine. Ipatenco holds a bachelor's degree and a master's degree in education, both from the University of Denver.
The Nutritional Value of Fresh Vs. Frozen Blueberries
A basket of freshly picked blueberries. Photo Credit: MarcQuebec/iStock/Getty Images

Blueberries grow wild in the forests of the United States and Canada, but are also available in fresh and frozen versions in most supermarkets and health food markets. This fruit is rich in antioxidants, which help protect your body from cellular damage that can lead to disease. Fresh blueberries are in season during spring and summer months, but you can enjoy this berry during the fall and winter when you choose a frozen variety. Compare the nutrition information between fresh and frozen blueberries to help determine which ones have a place in your healthy eating plan.

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Fiber and Protein

Blueberries, whether fresh or frozen, are a low-calorie and nutrient-dense source of dietary fiber. The average diet does not include adequate amounts of fiber, and adding a daily serving of blueberries can help you increase your intake. Fiber benefits your digestive health and may also help prevent certain chronic health conditions, such as cancer. A 1 cup serving of fresh blueberries contains 3.6 g of fiber, while and a 1 cup serving of frozen blueberries has 4.2 g of fiber. The same servings also provide small amounts of energy-supplying protein. Fresh blueberries contain 1.10 g per 1 cup serving, while same portion of frozen blueberries has 0.65 g.


Fresh blueberries contain naturally occurring sugars that have an important place in your healthy eating plan. Certain brands of frozen blueberries are sweetened with added sugar, which increases their calorie counts and decreases their nutritional values. One cup of fresh blueberries contains 14.74 g of natural sugars. One cup of unsweetened frozen blueberries has 13.10 g of natural sugars, but 1 cup of sweetened blueberries contains 45.36 g of sugar, most of it in the form of added sugar. A cup of fresh or unsweetened frozen blueberries contains about 80 calories, but the sweetened version contains 186 calories because of the added sugar.


Both fresh and frozen blueberries are a nutritious way to get certain vitamins in your daily diet. One cup of fresh blueberries supplies you with 14.4 mg of the 75 to 90 mg of vitamin C you need on a daily basis. You also get 80 IU of vitamin A and 28.6 micrograms of vitamin K. Additionally, fresh blueberries contain trace amounts of B vitamins. One cup of frozen blueberries contains less of each of these vitamins, with 3.9 mg of vitamin C, 71 IU of vitamin A and 25.4 micrograms of vitamin K.


Fresh blueberries also contain higher concentrations of minerals than frozen blueberries. A 1 cup serving of fresh blueberries contains 0.41 mg of iron, 114 mg of potassium and 0.24 mg of zinc. One cup of frozen blueberries has 0.28 mg of iron, 84 mg of potassium and 0.11 mg of zinc. However, sweetened frozen blueberries contain 0.90 mg of iron and 138 mg of potassium, which is more than the amounts in fresh blueberries.

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