How Many Calories in Lingonberries? Nutrition & Macros
100 g of lingonberries has 46 calories
Protein 0.5g · Carbs 12g · Fat 0.1g
Lingonberries are a staple of Nordic cuisine — the iconic tart berry served alongside Swedish meatballs, stirred into jams, and scattered across Scandinavian breakfast tables. Low in calories at just 46 kcal per 100 g, lingonberries are rich in antioxidants including benzoic acid (a natural preservative) and anthocyanins that give them their deep red color. Here is everything you need to know about lingonberry calories and macros, based on USDA data. Fresh lingonberries are about 87% water by weight.
192 kJ · per 100g · Water: 87.32 g
Calorie Calculator: Lingonberry
100 g Lingonberry contains 46 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 handful (40g) | 18 kcal | 0.2g | 4.8g | 0.1g |
| 1 cup (100g) | 46 kcal | 0.5g | 12g | 0.1g |
| 100 grams | 46 kcal | 0.5g | 12g | 0.1g |
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Lingonberry — Nutrition Facts
| Lingonberry | per 100g |
|---|---|
| Calories | 46 kcal |
| Protein | 0.46 g |
| Fat | 0.13 g |
| Carbs | 11.97 g |
| Fiber | 3.6 g |
| Sugar | 4.27 g |
| Sodium | 2 mg |
| Potassium | 80 mg |
| Magnesium | 6 mg |
| Phosphorus | 11 mg |
| Vitamin C | 14 mg |
| Vitamin B6 | 0.057 mg |
| Folate | 1 mcg |
| Water | 87.32 g |
Source: USDA FoodData Central (FDC ID: 171722) · Data verified April 2026
Variations
Fresh lingonberries
46 calories per 100 g. Tart, slightly bitter taste. Peak season is August through October. Fresh lingonberries keep longer than most berries thanks to natural benzoic acid — up to 8 weeks refrigerated.
Lingonberry jam
~270 kcal per 100 g (sugar-sweetened). The classic Nordic condiment — served with Swedish meatballs, pancakes, porridge, and game meats. A tablespoon (20 g) adds about 54 kcal. Also available in sugar-free versions (~100 kcal/100 g).
Frozen lingonberries
~44 kcal per 100 g — slightly lower than fresh due to ice crystal water content. Frozen lingonberries retain most nutrients and are available year-round. Popular in Scandinavia where they are picked in autumn and frozen for winter use. Great for smoothies, baking, and making quick jam.
Dietary Perspectives
For Weight Loss
Lingonberry is a solid choice for weight loss at just 46 kcal per 100 g with 3.6 g of fiber. Combined with 87% water content and only 4.3 g of sugar, lingonberries provide good satiety per calorie. Their natural tartness means you eat less compared to sweeter fruits. A handful (40 g) delivers just 18 kcal — an ideal low-calorie snack or yogurt topping.
For Athletic Performance
Lingonberries provide 12 g of carbohydrates per 100 g with a low glycemic index, making them a sustained-release energy source. They contain 80 mg of potassium per 100 g and are exceptionally rich in anthocyanins, which have been studied for reducing exercise-induced oxidative stress and inflammation. Vitamin C (14 mg) supports immune function during heavy training blocks.
For Keto
Lingonberries have 8.37 g net carbs per 100 g (11.97 g carbs minus 3.6 g fiber) — moderate for keto. A small handful (40 g) has about 3.3 g net carbs, which fits into a strict keto budget. However, raspberries (5.4 g net) and blackberries (4.3 g net) are better berry choices for keto due to their higher fiber-to-carb ratio. Use lingonberries as an occasional flavoring or garnish rather than eating them by the cupful.
Frequently Asked Questions
How many calories are in lingonberries?
Fresh lingonberries have 46 calories per 100 g. A handful (40 g) has about 18 calories, and one cup (100 g) has 46 calories. They are among the lowest-calorie berries, comparable to cranberries (46 kcal) and lower than blueberries (57 kcal) or raspberries (52 kcal).
Lingonberry vs cranberry — what is the difference?
Lingonberries and cranberries are close relatives — both belong to the Vaccinium genus. Nutritionally they are nearly identical (both 46 kcal/100 g). The main differences are geographical and culinary: cranberries are native to North America and are larger, while lingonberries are smaller European/Nordic berries. Lingonberries have a slightly sweeter-tart balance and are traditionally eaten as jam with meatballs, while cranberries are more commonly dried or juiced.
Are lingonberries keto-friendly?
Lingonberries have 11.97 g total carbs minus 3.6 g fiber = 8.37 g net carbs per 100 g. This is moderate for keto — a small handful (40 g, ~3.3 g net carbs) fits within a strict 20 g daily limit. However, raspberries (5.4 g net) and blackberries (4.3 g net) are better berry choices for keto. Use lingonberries as an occasional flavoring rather than a main snack.
What vitamins do lingonberries have?
Lingonberries provide 14 mg of vitamin C per 100 g (16% DV), 1.32 mg of vitamin E, and 5.0 mcg of vitamin K. They also contain potassium (80 mg), magnesium (6 mg), and iron (0.23 mg). A notable compound is benzoic acid — a natural preservative that helps lingonberries stay fresh longer than most berries, and has antimicrobial properties.
Are lingonberries good for weight loss?
Lingonberries are a solid choice for weight loss. At 46 kcal per 100 g with 3.6 g of fiber and 87% water content, they are filling relative to their calorie count. Their tart flavor means you naturally eat less compared to sweeter fruits. A handful (40 g, 18 kcal) makes a satisfying low-calorie snack or yogurt topping.
How to eat lingonberries?
Lingonberries are versatile. The classic way is as lingonberry jam (raarord or sylt) alongside Swedish meatballs or pancakes. Fresh lingonberries can be eaten raw, though they are quite tart. They also work well in compotes, juices, smoothies, sauces for game meats, and baked goods. In Scandinavia, they are often stirred raw into sugar to make raarord — a fresh, uncooked preserve.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Lingonberry | 46 | 0.46g | 11.97g | 0.13g |
| Cranberry | 46 | 0.46g | 11.97g | 0.13g |
| Blueberry | 57 | 0.74g | 14.49g | 0.33g |
| Raspberry | 52 | 1.2g | 11.94g | 0.65g |
| Strawberry | 32 | 0.67g | 7.68g | 0.3g |
per 100g
At 46 kcal per 100 g, lingonberries are nutritionally almost identical to cranberries (46 kcal) — no surprise, as both are Vaccinium berries. They are lower in calories than blueberries (57 kcal) and raspberries (52 kcal).
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