Salmonberries

Nutrition per ~140 g · ¾ cup

11.4 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 94.

What it feeds primary sources only

Systems

Pathways

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

Pairs 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

In the kitchen

• 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

When to eat it 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

Breaks a fast

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