Berry
Lingonberry
Lingonberry is a small, tart, red boreal berry recognized for its high antioxidant levels and low sugar content compared to other fruits.
Lingonberries are small, tart red berries native to boreal forests, widely consumed in Scandinavian cuisine. They are known for their high antioxidant content and natural preservation qualities due to benzoic acid.
low-sugar antioxidant-rich berry
Typical serving · 100g
Common varieties · wild lingonberry, cultivated lingonberry, koralle, ida, linnea
Overall context score across nutrition, safety, and diet fit
At a glance
Quick facts
Simple indicators based on nutrition, processing, and diet fit.
The story
What makes it unique
Lingonberries have a slow digestion speed due to their fiber and polyphenol content, which also promotes high satiety. Their macronutrient profile is low in calories and sugar relative to other fruits, while their processing characteristics allow them to be stored naturally without heavy preservation.
Varieties: wild lingonberry · cultivated lingonberry · koralle · ida · linnea
Per 100g
Nutrition breakdown
Macro balance and key metrics at a glance.
Energy
Density 0.54 kcal/g
Protein
Carbs
Fat
Fiber
Sugar
8.5 g
Sodium
2 mg
Potassium
85 mg
Glycemic index
30
Glycemic load
3
Water content
86%
Standout compounds
Nutrient highlights
Proanthocyanidins
highPrevents bacteria from adhering to urinary tract walls
Vitamin C
moderateSupports immune function and collagen synthesis
Manganese
moderateEssential for metabolism and bone health
Benzoic acid
highActs as a natural preservative and antimicrobial agent
Quercetin
highReduces inflammation and provides antioxidant protection
Wellness map
Health scores & processing
NOVA processing scale
minimally processed · Whole food
Fresh or frozen lingonberries are unprocessed whole foods. However, many commercial lingonberry products like jams and syrups are ultra-processed with high added sugar.
Diet compatibility
- Weight loss
- Muscle gain
- Diabetes
- Gut health
- Low carb
- High protein
- Heart health
Relative standing
Food rankings
Qualitative ranks compared to similar whole foods.
- Satietygood
- Blood sugarexcellent
- Nutrient densityexcellent
- Fitness fuelmoderate
- Processing qualityexcellent
Eat with confidence
Food safety profile
Lingonberries are very safe for consumption. Wild varieties have low pesticide exposure but should be washed thoroughly to remove potential soil contaminants.
Evidence confidence 85%
- Pesticideslow
- Antibioticslow
- Heavy metalslow
- Contaminationlow
Watch for
- soil-borne parasites from wild foraging
Safer choices
Organic or wild-crafted berries from reputable sources.
Prep tips
Rinse thoroughly under running water if wild-foraged. Avoid eating directly from the bush in endemic tapeworm areas.
Minimal regulatory concerns for commercially sold berries; wild-foraged berries should be washed to avoid fox tapeworm eggs in endemic regions.
Deep dive
Health analysis
How this food may fit different goals and preparation choices.
Weight loss
Low energy density and high fiber content promote fullness without excess calories, making them ideal for volume eating.
Blood sugar
Low glycemic index and load prevent sharp blood sugar spikes, while polyphenols may improve insulin sensitivity.
Fitness & energy
Provides a quick, low-calorie carbohydrate source, but lacks the protein needed for significant muscle recovery.
Gut health
Polyphenols and fiber act as prebiotics, supporting beneficial gut bacteria and promoting healthy digestion.
Processing quality
Fresh or frozen berries are minimally processed. Watch out for lingonberry jams and juices, which often contain large amounts of added sugar.
Food safety
Generally very safe. Wild berries should be washed to mitigate rare risks of parasitic contamination from animal feces.
Common mistakes
Assuming all lingonberry products are healthy; lingonberry jam and syrup are often loaded with added sugar, negating many blood sugar benefits.
Best preparation
Eaten fresh, frozen, or lightly mashed without added sugar. Traditional lightly sweetened preserves retain some benefits but should be eaten in moderation.
Practical guide
Best use cases
When and how this food fits real eating patterns.
Low-sugar fruit topping
Mash fresh or frozen berries as a tart, low-sugar topping for oatmeal, yogurt, or pancakes.
UTI prevention dietary addition
Regular consumption can help prevent bacteria from adhering to the urinary tract, supporting urinary health.
High-volume low-calorie snacking
Eaten fresh or frozen, they provide a flavorful, low-calorie snack that satisfies sweet cravings without a sugar crash.
Flavor enhancer for savory dishes
Their tartness cuts through rich meats and savory gravies, adding flavor without relying on high-sugar sauces.
Balance sheet
Pros & cons
Upsides
- Very low sugar and calorie content compared to other fruits
- High in unique antioxidants like proanthocyanidins and quercetin
- Contains natural preservatives that reduce the need for processing
- Supports urinary tract health similar to cranberries
- Low glycemic impact makes it safe for blood sugar management
Trade-offs
- Extremely tart flavor when raw, which many find unpalatable
- Often consumed as jam or syrup with high added sugar content
- Fresh berries are difficult to find outside of Scandinavia
- Relatively expensive compared to common berries
- Not a significant source of protein or healthy fats
Fit check
Who is it for?
Great match
- low-carb diets
- blood sugar management
- UTI prevention
- weight loss snacking
- antioxidant boosting
Consider alternatives
- strict ketogenic diets in large amounts
- high-protein diets
- those seeking sweet-tasting fruit
- budget-conscious grocery shopping
Side by side
How it compares
Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.
This food
Lingonberry
VS95% alike
Compare with
Cranberry
Both are tart, red berries high in proanthocyanidins. Lingonberries are slightly sweeter and smaller, while cranberries are more widely available and extensively researched for UTI prevention.
Lingonberries and cranberries are nutritionally similar, but lingonberries are slightly sweeter and less commonly available fresh.
This food
Lingonberry
VS85% alike
Compare with
Blueberry
Blueberries are sweeter and higher in sugar, while lingonberries are tarter and lower in calories. Both offer excellent antioxidant profiles but lingonberries have a lower glycemic impact.
Lingonberries are lower in sugar and calories than blueberries, making them better for blood sugar control, while blueberries offer sweeter workout fuel.
This food
Lingonberry
VS80% alike
Compare with
Raspberry
Raspberries are significantly higher in fiber, providing better satiety per calorie. Lingonberries are lower in sugar and have a more tart, astringent flavor profile.
Raspberries provide more fiber and better satiety, while lingonberries offer a unique tart flavor and slightly fewer calories.
This food
Lingonberry
VS75% alike
Compare with
Strawberry
Strawberries are sweeter and much larger, offering more vitamin C per serving. Lingonberries are denser in certain polyphenols and have a lower sugar content.
Lingonberries contain less sugar than strawberries, making them more suitable for low-carb diets, while strawberries provide more vitamin C.
This food
Lingonberry
VS75% alike
Compare with
Blackberry
Blackberries are much higher in fiber and vitamin C. Lingonberries are lower in calories and sugar, offering a more concentrated source of specific urinary tract-supporting compounds.
Blackberries are higher in fiber and vitamins, while lingonberries are lower in sugar and uniquely support urinary tract health.
This food
Lingonberry
VS70% alike
Compare with
Goji Berry
Goji berries are typically dried, concentrating their sugar and calories. Fresh lingonberries are vastly lower in sugar and calories, making them better for weight loss and blood sugar control.
Fresh lingonberries are much lower in sugar and calories than dried goji berries, making them a better choice for weight management.
This food
Lingonberry
VS65% alike
Compare with
Acai Berry
Acai berries are higher in healthy fats and calories, often consumed as a puree. Lingonberries are low-fat, low-calorie, and lower in sugar, offering a lighter antioxidant boost.
Acai provides more healthy fats and calories for energy, while lingonberries are a lighter, low-sugar alternative for weight loss.
This food
Lingonberry
VS80% alike
Compare with
Red Currant
Both are small, tart red berries. Red currants are slightly higher in vitamin C, while lingonberries are slightly lower in calories and have more researched antimicrobial properties.
Lingonberries and red currants are both tart, low-calorie berries, but lingonberries have a slight edge for blood sugar control and UTI prevention.
This food
Lingonberry
VS60% alike
Compare with
Elderberry
Elderberries are renowned for immune support but must be cooked to avoid toxicity. Lingonberries are safe raw and offer superior urinary tract benefits with a lower sugar content.
Lingonberries are safer to eat raw and lower in sugar than elderberries, which are primarily used for immune support after cooking.
This food
Lingonberry
VS65% alike
Compare with
Tart Cherry
Tart cherries are higher in natural sugar and known for muscle recovery and sleep benefits. Lingonberries are lower in sugar and better for strict blood sugar management.
Tart cherries are better for muscle recovery and sleep, while lingonberries are lower in sugar and better for weight loss and blood sugar control.
Common questions
FAQ
Answers aligned with how people search for this food.
Are lingonberries good for weight loss?
Yes, lingonberries are low in calories and sugar while providing fiber, which helps increase satiety and control appetite, making them an excellent choice for weight loss.
Is lingonberry the same as cranberry?
No, but they are closely related. Lingonberries are smaller, tarter, and slightly sweeter than cranberries. Both share similar health benefits, including UTI prevention due to proanthocyanidins.
Can diabetics eat lingonberries?
Yes, fresh or frozen lingonberries have a low glycemic index and load, meaning they have a minimal impact on blood sugar. However, diabetics should avoid lingonberry jams and syrups with added sugar.
Do lingonberries help with UTIs?
Yes, similar to cranberries, lingonberries contain proanthocyanidins that prevent bacteria like E. coli from adhering to the urinary tract walls, potentially reducing UTI risk.
Can you eat raw lingonberries?
Yes, you can eat raw lingonberries, though they are quite tart. They are safe to eat fresh and retain maximum nutrients when uncooked.
Why is lingonberry jam so popular?
Lingonberry jam is popular in Scandinavian cuisine because the berries' natural tartness pairs well with savory meats like meatballs, and their high benzoic acid content makes them easy to preserve.
Are frozen lingonberries as healthy as fresh?
Yes, frozen lingonberries retain most of their antioxidants and vitamins, making them just as healthy as fresh berries, and often more convenient.
What nutrients are in lingonberries?
Lingonberries are rich in vitamin C, vitamin E, manganese, and dietary fiber, alongside high levels of polyphenols and antioxidants like quercetin and proanthocyanidins.
Transparency
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Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.
Nutrition data
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