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When to enjoy.

Raspberries, blackberries, blueberries, strawberries—every which way! These beauties are all at their peak in June. Enjoy these summer treats on their own or discover more ways to relish them in the recipes below.

Recipes

Berries can help you achieve your nutritional goals. Here are some highlights:

  • Blueberries (one cup) are an excellent source of vitamin C and K and a good source of fiber.1
  • Blackberries (one cup) are an excellent source of vitamin C and fiber.2
  • Raspberries (one cup) are an excellent source of vitamin C and fiber.3
  • Strawberries (eight medium berries) are an excellent source of vitamin C.4

Berries are rich in antioxidants. A 1-cup (4.8 oz) serving of blueberries provides about 84 calories, and the following:

Carbs: 22g/8%DV
Fiber: 4g/14%DV
Sugars: 15g
Added sugars: 0g/0%DV
Calcium: 9mg/0%DV
Iron: 0.4mg/2%DV
Potassium: 114mg/2%DV
Vitamin A: 24 mcg/4%DV
Vitamin C: 14 mg/20%DV
Vitamin K: 29 mcg/25%DV
Folate: 9 mcg/2%DV

A 1-cup (4.8 oz.) serving of blackberries provides about 62 calories, and the following:

Carbs: 14g/5%DV
Fiber: 8g/29%DV
Sugars: 7g
Added sugars: 0g/0%DV
Calcium: 42mg/4%DV
Iron: 0.9mg/4%DV
Potassium: 233mg/4%DV
Vitamin A: 24 mcg/4%DV
Vitamin C: 30 mcg/35%DV
Vitamin K: 20mg/15%DV
Folate: 16 mcg/2%DV

A 1-cup (4.8 oz.) serving of raspberries provides about 64 calories, and the following:

Carbs: 15g/5%DV
Fiber: 8g/29%DV
Sugars: 5g
Added sugars: 0g/0%DV
Calcium: 31mg/2%DV
Iron: 0.9mg/4%DV
Potassium: 186mg/4%DV
Vitamin A: 2.46 mcg/0%DV
Vitamin C: 32 mcg/35%DV
Folate: 25.8 mcg/6%DV

 

Percent Daily Values (% DV) based on a 2,000-calorie diet.

Get more nutrition information and tasty wellness-focused recipes.

Beyond the bounty of freshness in our Produce department, you’ll discover berry items all over the store that help celebrate the flavor of the season. A few of our favorites are our Deli Blackberry Lemonade, Bakery Chantilly Cake with strawberries, blueberries, and raspberries, GreenWise Mini Blueberry Muffins, and Bakery Oblong European Cream Tart with raspberries and blueberries.

Tips

  • Eat soon after purchase, or store unrinsed berries in the refrigerator. Blueberries last five to six days. Strawberries last up to three days. Blackberries and raspberries should be handled gently and refrigerated no more than two days.
  • Rinse and drain berries right before serving (not earlier).
  • Allow berries to come to room temperature for fullest flavor.
 

1 Survey (FNDDS). “Blueberries, Raw.” In FoodData Central. N.p.: U.S. Department of Agriculture, 2019.

2 Survey (FNDDS). “Blackberries, Raw.” In FoodData Central. N.p.: U.S. Department of Agriculture, 2019.

3 Survey (FNDDS). “Raspberries, Raw.” In FoodData Central. N.p.: U.S. Department of Agriculture, 2019.

4 Survey (FNDDS). “Strawberries, Raw.” In FoodData Central. N.p.: U.S. Department of Agriculture, 2020.