Salmonberries
Salmonberries are golden-orange to deep red berries native to the Pacific Northwest, offering low-calorie nutrition with notable vitamin E content and fiber for digestive health.
Nutrition · per ~140 g serving · ≈ ¾ cup
- Vitamin K20.7 mcg17% DV
- Vitamin E2.3 mg15% DV
- Vitamin C12.9 mg14% DV
- Vitamin B60.23 mg14% DV
- Riboflavin0.09 mg7% DV
- Folate23.8 mcg6% DV
- Thiamin0.06 mg5% DV
- Niacin0.65 mg4% DV
- Vitamin A70.0 iu1% DV
- Manganese1.5 mg67% DV
- Magnesium21.0 mg5% DV
- Copper0.04 mg5% DV
- Zinc0.39 mg4% DV
- Potassium154.0 mg3% DV
- Iron0.56 mg3% DV
- Phosphorus37.8 mg3% DV
- Calcium18.2 mg1% DV
- Sodium19.6 mg<1% DV
- Anthocyanins~280 mg
- Ellagitannins~70 mg
- Inulin / Prebiotic fibre~4.2 g
- Polyphenols~210 mg
Score · 91/100
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.
- Manganese48% DV
- Vitamin K12% DV
- Vitamin E11% DV
- Vitamin C10% DV
- Vitamin B610% DV
Overview
Salmonberries (Rubus spectabilis) are wild berries indigenous to coastal regions from California to Alaska, thriving in cool, moist climates. These berries are nutritionally dense despite their low caloric profile (47 kcal per 100g), providing exceptional vitamin E content at 1.61 mg per 100g—approximately 11% of daily value—making them among the highest in this fat-soluble antioxidant among berries. They deliver 1.9g of fiber per 100g, supporting cardiovascular and metabolic health. Salmonberries contain polyphenolic compounds including anthocyanins and ellagic acid, which have been studied for anti-inflammatory and antioxidant properties relevant to cellular aging. The potassium content (110 mg/100g) contributes to blood pressure regulation, while the modest vitamin C level supports immune function and collagen synthesis. Their seasonal availability (summer months) and growing recognition in longevity nutrition make them a valuable addition to berry-based dietary patterns associated with reduced chronic disease risk. Unlike cultivated berries, wild salmonberries typically contain higher concentrations of bioactive compounds due to stress-induced polyphenol production in natural growing conditions.
Health Benefits (5)
- Enhanced antioxidant defense through high vitamin E contentstrongVitamin E functions as a lipophilic antioxidant protecting cell membranes from oxidative damage and supporting mitochondrial health, key mechanisms in cellular longevity
- Reduced inflammatory markers via polyphenolic compoundsmoderateAnthocyanins and ellagic acid in salmonberries activate nuclear factor erythroid 2-related factor 2 (Nrf2) pathway, upregulating endogenous antioxidant enzymes and reducing systemic inflammation
- Improved gut microbiome diversity and prebiotic effectsmoderateDietary fiber and polyphenols serve as prebiotic substrates, promoting growth of beneficial bacterial taxa associated with metabolic health and immune function
- Blood pressure regulation through potassium contentstrongPotassium counteracts sodium and supports endothelial function, reducing arterial stiffness and supporting healthy blood pressure regulation
- Cellular protection against age-related DNA damageemergingEllagic acid and other polyphenols demonstrate DNA-protective properties in vitro and may support genomic stability through radical scavenging and repair pathway upregulation
Food Pairings
- ·Pair with almonds or walnuts because the fat content increases absorption of fat-soluble vitamin E, enhancing antioxidant bioavailability
- ·Combine with Greek yogurt or kefir because the probiotics synergize with salmonberry polyphenols to enhance prebiotic effects and gut microbiome diversity
- ·Pair with dark leafy greens (spinach, kale) because complementary polyphenol profiles create additive anti-inflammatory effects and vitamin K synergy
- ·Combine with black tea or green tea because catechins in tea enhance polyphenol absorption and create synergistic antioxidant effects
Practical Tips
- ·Purchase frozen salmonberries within 24 hours of harvest when possible, as polyphenol content is highest immediately post-harvest; frozen berries retain bioactive compounds better than commercial transport of fresh berries
- ·Store fresh salmonberries in the refrigerator in a breathable container (not plastic bags) to maintain vitamin E and polyphenol integrity; consume within 2-3 days of purchase
- ·Incorporate into breakfast bowls with nuts and seeds rather than cooking, as heat exposure above 60°C can degrade heat-sensitive polyphenolic compounds
- ·Source from local farmers' markets during July-August peak season to maximize freshness and polyphenol concentration compared to commercially stored berries
- ·Consume salmonberries with a source of dietary fat (nuts, seeds, or oils) to optimize absorption of vitamin E and fat-soluble phytochemicals
Optimal Timing
Consuming salmonberries with breakfast provides sustained antioxidant protection throughout the day and supports stable blood glucose when paired with protein and healthy fats; morning intake optimizes circadian rhythm alignment with polyphenol metabolism
While salmonberries are low in calories (47 kcal/100g), their 10.05g carbohydrate content and fiber make them suitable post-fasting with a protein source; ideal as part of a balanced breakfast rather than standalone during fasting periods
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other fruits
Per 100 g of the default form. Bars show how much higher or lower salmonberries is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about salmonberries
What is salmonberries?
Salmonberries is classified as a fruit. Salmonberries are golden-orange to deep red berries native to the Pacific Northwest, offering low-calorie nutrition with notable vitamin E content and fiber for digestive health.
Is salmonberries healthy?
Salmonberries scores 91/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Manganese, Vitamin K, Vitamin E. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is salmonberries high in protein?
Not particularly. A 140 g serving provides about 1.2 g of protein (~2% of the 50 g daily value).
Is salmonberries high in fiber?
It's a moderate source of fiber. A 140 g serving provides about 2.7 g of fiber (~10% of the 28 g daily value).
What vitamins and minerals are in salmonberries?
In a 140 g serving, salmonberries is highest in Manganese (~67% DV), Vitamin K (~17% DV), Vitamin E (~15% DV), Vitamin C (~14% DV), Vitamin B6 (~14% DV).
Is salmonberries keto-friendly?
Not really. A 140 g serving has about 11.4 g of net carbs (14.1 g total minus 2.7 g fiber).
When is the best time to eat salmonberries?
Best in the morning. Consuming salmonberries with breakfast provides sustained antioxidant protection throughout the day and supports stable blood glucose when paired with protein and healthy fats; morning intake optimizes circadian rhythm alignment with polyphenol metabolism
How much salmonberries should I eat?
A typical serving is around 140 g (~66 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 salmonberries alongside several other fruit sources.
What pairs well with salmonberries?
Salmonberries pairs nicely with: Pair with almonds or walnuts because the fat content increases absorption of fat-soluble vitamin E, enhancing antioxidant bioavailability; Combine with Greek yogurt or kefir because the probiotics synergize with salmonberry polyphenols to enhance prebiotic effects and gut microbiome diversity; Pair with dark leafy greens (spinach, kale) because complementary polyphenol profiles create additive anti-inflammatory effects and vitamin K synergy; Combine with black tea or green tea because catechins in tea enhance polyphenol absorption and create synergistic antioxidant effects.
Supplements that mirror Salmonberries's nutrient profile
Encyclopedia entries that supply the same signature nutrients salmonberries contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Salmonberries
These are the nutrients salmonberriescontributes 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.