Boysenberries
Boysenberries are a hybrid berry combining blackberries, raspberries, and dewberries, delivering anthocyanins and fiber in a low-calorie package.
Variants (3)
Nutrition · per ~140 g serving · ≈ ¾ cup
- Vitamin C21.0 mg23% DV
- Vitamin K22.4 mcg19% DV
- Folate35.0 mcg9% DV
- Manganese0.91 mg40% DV
- Anthocyanins~280 mg
- Polyphenols~210 mg
Score · 90/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Manganese28% DV
- Vitamin C17% DV
- Vitamin K13% DV
- Folate6% DV
Overview
Boysenberries are a cross between blackberries, raspberries, and loganberries, originating in California in the 1920s. These dark purple berries are nutrient-dense despite their modest calorie content (88 kcal per 100g), with notable carbohydrate and fiber contributions. Their deep color signals high concentrations of anthocyanins—polyphenolic compounds that accumulate in the berry's skin and flesh. While the USDA micronutrient profile shows modest levels of individual nutrients, boysenberries deliver meaningful amounts of vitamin C (6.2mg per 100g) and potassium (90mg). The fiber content (2.6g per 100g) supports digestive health and metabolic function. Boysenberries are particularly relevant for longevity-focused nutrition due to their anthocyanin density, which has been associated with cardiovascular health, reduced inflammation, and cognitive preservation in observational studies. Their low glycemic load and high polyphenol content make them valuable for sustained metabolic health and age-related disease prevention.
Health Benefits (4)
- Supports cardiovascular health through anthocyanin-mediated endothelial function improvementmoderateAnthocyanins enhance nitric oxide production in blood vessels, improving arterial flexibility and reducing blood pressure reactivity
- Reduces systemic inflammation markers associated with agingmoderateAnthocyanins and other polyphenols inhibit pro-inflammatory cytokines and oxidative stress pathways
- Supports cognitive function and may reduce neurodegeneration riskemergingAnthocyanins cross the blood-brain barrier and reduce neuroinflammation and amyloid-related pathology
- Promotes healthy blood glucose regulation and metabolic efficiencymoderateHigh fiber and polyphenol content slows glucose absorption and improves insulin sensitivity
Food Pairings
- ·Pair with Greek yogurt because the probiotics and protein enhance polyphenol bioavailability and create a complete macronutrient profile
- ·Combine with almonds or walnuts because healthy fats increase absorption of fat-soluble compounds and extend satiety
- ·Mix with leafy greens in smoothies because the vitamin C in boysenberries enhances iron absorption from plant-based sources
- ·Pair with oatmeal because soluble fiber synergizes to improve postprandial glucose stability and cardiovascular benefits
Practical Tips
- ·Select deeply colored berries with firm texture and no soft spots; the darker the hue, the higher the anthocyanin concentration
- ·Store fresh boysenberries in the coldest section of your refrigerator in a single layer on paper towels to maximize lifespan (3-5 days)
- ·Freeze fresh boysenberries immediately after purchase to preserve anthocyanin content; frozen berries maintain bioactive compounds for 12+ months
- ·Add boysenberries to meals just before consumption rather than cooking them, as heat can degrade some polyphenolic compounds
- ·Aim for 1 cup (150g) of boysenberries 3-4 times per week as part of a diverse berry rotation to optimize polyphenol exposure
Optimal Timing
Boysenberries lack stimulants and are gentle on digestion. Their anthocyanin content provides consistent antioxidant benefits throughout the day. Morning consumption pairs well with breakfast for metabolic benefits; afternoon incorporation into snacks maintains polyphenol intake.
Boysenberries contain natural sugars (22g carbs per 100g); consume in whole-food form rather than processed juices to retain fiber and moderate glycemic impact.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other berries fruits
Per 100 g of the default form. Bars show how much higher or lower boysenberries is than the average across 13 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about boysenberries
What is boysenberries?
Boysenberries is classified as a berries (fruit). Boysenberries are a hybrid berry combining blackberries, raspberries, and dewberries, delivering anthocyanins and fiber in a low-calorie package.
Is boysenberries healthy?
Boysenberries scores 90/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Manganese, Vitamin C, Vitamin K. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is boysenberries high in protein?
Not particularly. A 140 g serving provides about 2 g of protein (~4% of the 50 g daily value).
Is boysenberries high in fiber?
Yes — it's a high-fiber food. A 140 g serving provides about 7.4 g of fiber (~27% of the 28 g daily value).
What vitamins and minerals are in boysenberries?
In a 140 g serving, boysenberries is highest in Manganese (~40% DV), Vitamin C (~23% DV), Vitamin K (~19% DV).
Is boysenberries keto-friendly?
Sometimes — it depends on your daily carb budget. A 140 g serving has about 6 g of net carbs (13.4 g total minus 7.4 g fiber).
When is the best time to eat boysenberries?
Best any time of day. Boysenberries lack stimulants and are gentle on digestion. Their anthocyanin content provides consistent antioxidant benefits throughout the day. Morning consumption pairs well with breakfast for metabolic benefits; afternoon incorporation into snacks maintains polyphenol intake.
How much boysenberries should I eat?
A typical serving is around 140 g (~60 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating boysenberries alongside several other fruit sources.
What pairs well with boysenberries?
Boysenberries pairs nicely with: Pair with Greek yogurt because the probiotics and protein enhance polyphenol bioavailability and create a complete macronutrient profile; Combine with almonds or walnuts because healthy fats increase absorption of fat-soluble compounds and extend satiety; Mix with leafy greens in smoothies because the vitamin C in boysenberries enhances iron absorption from plant-based sources; Pair with oatmeal because soluble fiber synergizes to improve postprandial glucose stability and cardiovascular benefits.
Supplements that mirror Boysenberries's nutrient profile
Encyclopedia entries that supply the same signature nutrients boysenberries contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Boysenberries
These are the nutrients boysenberriescontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.