Lingonberries
Lingonberries are tart, nutrient-dense Nordic berries rich in quercetin and vitamin C, offering powerful antioxidant and anti-inflammatory benefits with minimal calories.
Variants (3)
Nutrition · per ~140 g serving · ≈ ¾ cup
- Vitamin C15.4 mg17% DV
- Vitamin E2.2 mg15% DV
- Manganese2.1 mg91% DV
- Quercetin16.8 mg
- Anthocyanins~280 mg
- Quercetin~21 mg
- Polyphenols~210 mg
Score · 88/100
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.
- Manganese65% DV
- Vitamin C12% DV
- Vitamin E11% DV
Overview
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.
Health Benefits (5)
- Reduced inflammation and improved vascular endothelial functionmoderateQuercetin 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
- Enhanced antioxidant defense and cellular protectionstrongHigh quercetin and vitamin E content scavenge reactive oxygen species (ROS) and support upregulation of endogenous antioxidant enzymes like SOD and catalase
- Improved urinary tract health and bacterial resistancemoderateProanthocyanidins prevent uropathogenic bacteria adhesion to uroepithelial cells, reducing infection risk without promoting antibiotic resistance
- Support for metabolic flexibility and glucose homeostasismoderatePolyphenols enhance insulin sensitivity through AMPK activation and improve glucose clearance in muscle tissue via improved mitochondrial function
- Cognitive preservation and neuroprotectionemergingAnthocyanins cross the blood-brain barrier and reduce neuroinflammation, supporting synaptic plasticity and protecting against age-related cognitive decline
Food Pairings
- ·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
Practical Tips
- ·Fresh lingonberries are highly perishable; freeze immediately after purchase on a flat tray, then transfer to freezer bags—frozen berries retain 90%+ of polyphenol content for up to 12 months
- ·To minimize sugar impact, add lingonberries to meals with protein and fat (Greek yogurt, nuts, seeds) rather than consuming alone; this moderates glucose response while enhancing polyphenol absorption
- ·Select frozen berries over jam or sweetened preparations, which lose quercetin through heat processing and add refined sugars; aim for 1/4 to 1/2 cup servings as a nutrient-dense addition
- ·If using fresh berries, consume within 2-3 days of purchase; store in refrigerator's coldest section in original packaging to preserve anthocyanin concentration
- ·Incorporate into smoothies with ground flaxseed and full-fat milk to maximize polyphenol bioavailability and support sustained energy without blood sugar spikes
Optimal Timing
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.
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.
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 lingonberries is than the average across 13 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about lingonberries
What is lingonberries?
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.
Is lingonberries healthy?
Lingonberries scores 88/100 in Formulate, making it a great 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.
Is lingonberries high in protein?
Not particularly. A 140 g serving provides about 0.6 g of protein (~1% of the 50 g daily value).
Is lingonberries high in fiber?
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).
What vitamins and minerals are in lingonberries?
In a 140 g serving, lingonberries is highest in Manganese (~91% DV), Vitamin C (~17% DV), Vitamin E (~15% DV).
Is lingonberries keto-friendly?
Not really. A 140 g serving has about 12.9 g of net carbs (16.4 g total minus 3.5 g fiber).
When is the best time to eat lingonberries?
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.
How much lingonberries should I eat?
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.
What pairs well with lingonberries?
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.
Supplements that mirror Lingonberries's nutrient profile
Encyclopedia entries that supply the same signature nutrients lingonberries contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Lingonberries
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.