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lingonberries.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher

ALSO KNOWN AS

partridgeberrymountain cranberrycowberries

Recipes with lingonberries + Add to pantry

SERVING

CALORIES

PROTEIN

0.70g

CARBS

13.7g

FAT

0.50g

FIBER

3.1g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories54kcal—

Protein0.70g1%

Carbohydrates13.7g5%

Fiber3.1g11%

Sugar7.4g15%

Total fat0.50g1%

Saturated fat0.03g0%

Cholesterol0mg0%

Water85.5g—

MINERALS

Sodium1.0mg0%

Potassium70mg1%

Calcium10mg1%

Iron0.20mg1%

Magnesium7.0mg2%

Phosphorus13mg1%

Zinc0.09mg1%

Copper0.06mg7%

Manganese0.30mg13%

Selenium0.10µg0%

VITAMINS

Vitamin A3.0µg0%

Vitamin C13mg14%

Vitamin D0µg0%

Vitamin E0.80mg5%

Vitamin K11.9µg10%

Thiamin (B1)0.02mg2%

Riboflavin (B2)0.02mg2%

Niacin (B3)0.20mg1%

Pantothenic acid (B5)0.08mg2%

Vitamin B60.02mg1%

Folate (B9)1.0µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup145g

1 tablespoon9.1g

1 teaspoon3g

1 ml0.6g

1 liter606.7g

HEALTH BENEFITS

Why eat it.

✓Rich in antioxidants, such as anthocyanins and quercetin, which help combat oxidative stress.
✓May support urinary tract health by preventing certain bacteria from adhering to the bladder wall, similar to cranberries.
✓Possess anti-inflammatory properties due to their high content of polyphenols.
✓Good source of manganese, vitamin C, and vitamin E.
✓High in dietary fiber, aiding in digestive health.

COOKING TIPS

In the kitchen.

1Balance their natural tartness with sugar or other sweeteners when making sauces, jams, or desserts.
2Create a classic Scandinavian sauce by simmering lingonberries with sugar and a little water. This sauce pairs exceptionally well with savory dishes like meatballs, game meats, and roasted poultry.
3Incorporate them into baked goods like muffins, pies, and breads for a burst of tart flavor.
4Use lingonberry juice or syrup as a base for cocktails, mocktails, or vinaigrettes.
5They can be used fresh in salads or as a garnish for desserts.

STORAGE

Keep it fresh.

Store fresh lingonberries in a breathable container in the refrigerator for up to one week.
For long-term storage, freeze them in a single layer on a baking sheet before transferring to an airtight container or freezer bag, where they can last for up to a year.
Lingonberry jam or preserves should be refrigerated after opening and will typically last for several weeks.

FAQ

Frequently asked questions.

Are lingonberries healthy?

Yes, lingonberries are very healthy. They are rich in antioxidants like anthocyanins and quercetin, which protect cells from damage and possess anti-inflammatory properties. They are also a good source of vitamins C and E, manganese, and dietary fiber.

What are the nutritional benefits of lingonberries?

Lingonberries are packed with beneficial compounds. They provide antioxidants that combat oxidative stress, support urinary tract health, and possess anti-inflammatory effects. Additionally, they are a good source of manganese, vitamin C, vitamin E, and dietary fiber, which aids digestion.

How many calories and carbs are in lingonberries?

Per 100 grams, lingonberries contain approximately 54 calories and 13.7 grams of carbohydrates. They also offer 0.7 grams of protein and 0.5 grams of fat, making them a relatively low-calorie and low-fat fruit.

Are lingonberries suitable for diabetics?

Lingonberries contain natural sugars and carbohydrates, so diabetics should consume them in moderation as part of a balanced diet. Their fiber content can help moderate blood sugar response, but it's always best to consult with a healthcare professional regarding specific dietary needs.

Are lingonberries vegan and gluten-free?

Yes, lingonberries are naturally vegan as they are a plant-based fruit. They are also inherently gluten-free, making them suitable for individuals following vegan or gluten-free diets.

What do lingonberries taste like and how are they typically used?

Lingonberries have a tart, slightly bitter, and subtly sweet flavor, often described as a cross between a cranberry and a redcurrant. They are commonly used in jams, sauces, desserts, and as an accompaniment to savory dishes, especially in Scandinavian cuisine.

Can lingonberries be eaten raw?

Yes, lingonberries can be eaten raw, though their tartness might be intense for some palates. They are often sweetened or combined with other ingredients when consumed raw, such as in smoothies or sprinkled over yogurt.

How should I store fresh lingonberries?

Fresh lingonberries should be stored in the refrigerator in a shallow container or a breathable bag. They typically last for about 1-2 weeks when properly stored. Wash them just before use to prevent premature spoilage.

Can lingonberries be frozen?

Yes, lingonberries freeze exceptionally well. Spread them in a single layer on a baking sheet to freeze individually, then transfer them to an airtight freezer bag or container. They can be stored in the freezer for up to a year.

Are lingonberries good for urinary tract health?

Yes, similar to cranberries, lingonberries are known to support urinary tract health. Their compounds may help prevent certain bacteria from adhering to the bladder wall, potentially reducing the risk of urinary tract infections.

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