scored 91/100
Also known as lingonberry, cowberry, foxberry
Lingonberries are tart, nutrient-dense Nordic berries rich in quercetin and vitamin C, offering powerful antioxidant and anti-inflammatory benefits with minimal calories.
12.9 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 91.
Lingonberries (Vaccinium vitis-idaea) are small, dark red berries native to northern Europe and Scandinavia, traditionally valued in Nordic cuisine for centuries. These berries are nutritional powerhouses despite their modest calorie content, delivering exceptional levels of quercetin—a flavonoid polyphenol with documented anti-inflammatory properties—alongside vitamin C for immune support and manganese for bone metabolism. Unlike many fruits, lingonberries contain proanthocyanidins and anthocyanins that accumulate during ripening, making them particularly potent for cellular protection. Their high fiber-to-carb ratio (2.5g fiber per 11.7g carbs) supports metabolic health and stable blood glucose. The combination of quercetin, vitamin E, and other polyphenols makes lingonberries particularly relevant for longevity research, as these compounds support vascular endothelial function, reduce oxidative stress, and may help modulate inflammatory pathways implicated in aging. Fresh lingonberries are seasonal and regional; frozen varieties retain comparable bioactive compound levels. Their tart flavor profile reflects their phytochemical richness, making them ideal for adding to diets focused on metabolic and cardiovascular longevity.
Quercetin and anthocyanins inhibit NF-κB signaling pathways and reduce pro-inflammatory cytokines while promoting nitric oxide production in blood vessel lining, improving blood flow and vascular compliance
High quercetin and vitamin E content scavenge reactive oxygen species (ROS) and support upregulation of endogenous antioxidant enzymes like SOD and catalase
Proanthocyanidins prevent uropathogenic bacteria adhesion to uroepithelial cells, reducing infection risk without promoting antibiotic resistance
Polyphenols enhance insulin sensitivity through AMPK activation and improve glucose clearance in muscle tissue via improved mitochondrial function
Anthocyanins cross the blood-brain barrier and reduce neuroinflammation, supporting synaptic plasticity and protecting against age-related cognitive decline
Lingonberries can be consumed any time of day; morning consumption supports antioxidant defense throughout the day, while post-meal timing (within 15 minutes after eating) may support glucose metabolism. Evening consumption is also beneficial—polyphenols support circadian rhythm regulation and may improve sleep quality through reduced oxidative stress.
Breaks a fast
While lingonberries contain minimal calories (50/100g), their modest sugar content (9-10g/100g) means they are best consumed with protein, fat, or fiber to avoid insulin spikes during fasting periods. Post-workout timing is optimal if paired with protein for glycogen resynthesis and muscle recovery support.
Per 100 g of the default form. Bars show how much higher or lower lingonberries is than the average across 13 peer foods in this category. Green means a favorable direction; amber means the opposite.
Lingonberries is classified as a berries (fruit). Lingonberries are tart, nutrient-dense Nordic berries rich in quercetin and vitamin C, offering powerful antioxidant and anti-inflammatory benefits with minimal calories.
Lingonberries scores 91/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Manganese, Vitamin C, Vitamin E. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 140 g serving provides about 0.6 g of protein (~1% of the 50 g daily value).
It's a moderate source of fiber. A 140 g serving provides about 3.5 g of fiber (~13% of the 28 g daily value).
In a 140 g serving, lingonberries is highest in Manganese (~91% DV), Vitamin C (~17% DV), Vitamin E (~15% DV).
Not really. A 140 g serving has about 12.9 g of net carbs (16.4 g total minus 3.5 g fiber).
Best any time of day. Lingonberries can be consumed any time of day; morning consumption supports antioxidant defense throughout the day, while post-meal timing (within 15 minutes after eating) may support glucose metabolism. Evening consumption is also beneficial—polyphenols support circadian rhythm regulation and may improve sleep quality through reduced oxidative stress.
A typical serving is around 140 g (~70 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 lingonberries alongside several other fruit sources.
Lingonberries pairs nicely with: Pair with full-fat yogurt or kefir because fat-soluble quercetin and vitamin E require dietary lipids for optimal absorption and the probiotics support polyphenol metabolism in the gut microbiome; Combine with nuts (almonds, walnuts) because vitamin E synergistically amplifies antioxidant effects, and nuts provide complementary minerals (magnesium, zinc) for sustained anti-inflammatory benefits; Mix with dark leafy greens (spinach, kale) because the high vitamin C in lingonberries enhances absorption of non-heme iron from greens, while phytochemicals work synergistically; Pair with green tea because both are rich in catechin polyphenols, creating additive EGCG and quercetin concentrations that amplify epigenetic effects on longevity pathways.
Encyclopedia entries that supply the same signature nutrients lingonberries contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients lingonberriescontributes 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.