Lingonberries

Nutrition per ~140 g · ¾ cup

12.9 g net carbs after fiber.

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

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.

What it feeds primary sources only

Systems

Pathways

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

Pairs 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

In the kitchen

• 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

When to eat it anytime

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.