Cowberries

Fruit

Item Rating: 83/100

1 serving (100 grams) contains 46 calories, 0.4 grams of protein, 0.1 grams of fat, and 12.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		109.5
% Daily Value*
Total Fat		0.2 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2.4 mg	0%
Total Carbohydrates		28.6 g	10%
	Dietary Fiber	6.0 g	21%
	Sugars	15.5 g
protein		1.0 g	2%
Vitamin D		0 mcg	0%
Calcium		19.0 mg	1%
Iron		0.7 mg	3%
Potassium		190.5 mg	4%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 1 cal (1.5%)

Protein: 4 cal (3.3%)

Carbs: 114 cal (95.2%)

About Cowberries

Cowberries, also known as lingonberries or Vaccinium vitis-idaea, are small, red berries native to boreal forests in the Northern Hemisphere, particularly found in Scandinavia, Russia, and Canada. They are a staple in Nordic cuisine, often consumed as preserves, juices, or accompaniments to savory dishes. Nutritionally, cowberries are low in calories (46 kcal per 100g) and rich in fiber (2.5g), vitamin C (15mg), and antioxidants, making them an excellent addition to a healthy diet. They have negligible fat (0.1g) and modest carbohydrates (12g), providing quick energy. These berries are also known for their tart flavor and slight sweetness, contributing to their versatility in cooking.

Health Benefits

• Rich in vitamin C (15mg per 100g), cowberries support a healthy immune system and skin health.
• High fiber content (2.5g per 100g) promotes digestive health by aiding regular bowel movements.
• Contain antioxidants like flavonoids, which can protect cells from oxidative stress and reduce inflammation.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, paleo

Not suitable for: Individuals with berry allergies

Selection and Storage

Store fresh cowberries in the refrigerator and consume within 1-2 weeks. They can also be frozen for longer shelf life or preserved as jam for extended storage.

Common Questions About Cowberries Nutrition

Are cowberries high in calories and protein?

Cowberries are low in both calories and protein. A 100-gram serving contains only 46 calories and 0.4 grams of protein, making them a light addition to your diet but not a significant source of protein.

Can I include cowberries in a keto or low-carb diet?

Cowberries are relatively high in carbs for their serving size, providing 12 grams of carbs and 6.5 grams of sugar per 100 grams. They may not be ideal for a strict keto diet, but small portions could fit into a low-carb diet depending on your daily carb limit.

What are the health benefits or concerns of eating cowberries?

Cowberries are rich in dietary fiber (2.5 grams per 100 grams) and contain antioxidants like flavonoids, which support heart health and may reduce inflammation. However, their natural sugar content (6.5 grams per 100 grams) could be a concern for individuals monitoring blood sugar.

What is the recommended serving size for cowberries?

A typical serving size of cowberries is around 50–100 grams, providing 23–46 calories. This portion allows you to enjoy their nutritional benefits, such as fiber and antioxidants, without consuming excessive sugar.

How do cowberries compare to cranberries in taste and uses?

Cowberries are similar to cranberries but typically less tart and slightly sweeter. Both are often used in sauces, jams, or baked goods, but cowberries can be enjoyed raw more easily due to their milder flavor. Nutritionally, cranberries are lower in sugar but slightly higher in fiber.

Data Sources & Scientific References