Crowberry

Empetrum nigrum

Crowberry is a small, dark purple-black berry native to Arctic and sub-Arctic regions with remarkable antioxidant density and distinctive tart flavor. Rich in anthocyanins and vitamin C (40% DV), crowberries support eye health, immune function, and cardiovascular wellness. At 23 calories per 100g with excellent fiber content (3.6g) and exceptional polyphenol concentration, crowberries are treasured in traditional Scandinavian, Nordic, and Indigenous cuisine. Perfect for fresh eating, jams, traditional beverages, and culinary innovations.

Calories

3.6g

Fiber

40%

Vitamin C

Photo Gallery

Explore Crowberry in stunning detail

Crowberry - Main View

Nutrition Facts

Calories

per 100g

Carbs

5.8g

per 100g

Protein

0.6g

per 100g

Fiber

3.6g

per 100g

Sugar

1.2g

per 100g

Fat

0.2g

per 100g

💊Vitamins

Per 100g

Vitamin C

40% DV

32 mg

Immune support, antioxidant protection, collagen synthesis, skin health

Vitamin E

10% DV

1.5 mg

Cell protection, antioxidant defense, skin and eye health

Vitamin K

23% DV

18 mcg

Blood clotting, bone metabolism, cardiovascular health

⚡Minerals

Per 100g

Manganese

11% DV

0.25 mg

Bone development, metabolism, antioxidant enzyme function

Copper

9% DV

0.08 mg

Iron metabolism, connective tissue formation, antioxidant defense

🛡️Antioxidants

AnthocyaninsVitamin CVitamin EPolyphenolsProanthocyanidins

🌿Phytonutrients

Anthocyanins - potent antioxidants supporting eye health, cognitive function, and inflammation reductionPolyphenols - powerful anti-inflammatory compounds protecting cardiovascular health and cellular functionProanthocyanidins - condensed tannins with exceptional antioxidant capacity for immune support

📊Glycemic Index

Per Serving

Nutrition breakdown for one serving

📏

Serving Size

100g fresh crowberries

Calories

23kcal

Breakdown

Carbs

5.8g

Fiber

3.6g

13% DV

Sugar

1.2g

Protein

0.6g

Fat

0.2g

Vitamin C

💊

32mg

40% DV

Health Benefits

Anthocyanins (exceptional density) support eye health, vision clarity, and reduce age-related macular degeneration risk

Vitamin C (40% DV) provides robust immune support and antioxidant protection against oxidative stress

Very low glycemic index (28) and load (2) support stable blood sugar and healthy weight management

High fiber (13% DV per serving) promotes digestive health, satiety, and gut microbiome balance

Polyphenols and proanthocyanidins offer cardiovascular protection, reduce inflammation, and support blood vessel function

Vitamin K (23% DV) supports bone metabolism and cardiovascular health

Manganese (11% DV) and copper (9% DV) support bone development, metabolism, and immune function

Traditionally used by Arctic and Nordic populations to support endurance, vitality, and cognitive function

Low calorie density (23 cal/100g) with exceptional nutrient concentration makes crowberries ideal for metabolic wellness

Origin & Distribution

Native Region

Arctic and Sub-Arctic Regions

Global Presence

Scandinavia

Iceland

Scotland

Russia

Canada

Greenland

Northern Alaska

Top Producers

IcelandScandinaviaScotland

Historical Background

Crowberry has sustained Arctic and Nordic populations for centuries as a nutritious wild food. Prized in traditional Scandinavian, Icelandic, and Indigenous cuisine for both culinary use and folk medicine supporting vitality, endurance, and overall health in harsh climates.

Peak Season

Best Time to Enjoy

Peak season August-September

3 Varieties Available

Explore Varieties

Each variety offers unique flavors, textures, and culinary applications

Arctic Crowberry

Arctic regions

Color

Deep purple-black

Taste Profile

Tart, slightly bitter, complex berry flavor

Best For

Fresh eating, jams, traditional Nordic drinks

Scandinavian Crowberry

Scandinavia and Iceland

Color

Black with purple undertones

Taste Profile

Balanced tart-sweet, nuanced flavor

Best For

Preserves, liqueurs, contemporary recipes

Mountain Crowberry

Scottish Highlands, Alpine regions

Color

Nearly black

Taste Profile

Intensely tart, mineralic notes

Best For

Foraging, specialty products, traditional preparations

Storage & Selection Guide

Keep your fruit fresh and delicious for longer

How to Choose the Perfect Fruit

Select firm, dark purple-black crowberries without blemishes or soft spots

Avoid discolored, mushy, or moldy berries

Fresh crowberries have a dusty bloom on skin typical of wild berries

Look for uniform dark color indicating ripeness and anthocyanin maturity

Proper Storage Methods

Refrigerate fresh crowberries in breathable containers for up to 3 weeks

Freeze whole crowberries in single layer on baking sheet, then transfer to freezer bags for up to 18 months

Frozen crowberries maintain exceptional nutritional integrity and anthocyanin content

Dried crowberries store for 2+ years in cool, dry, airtight conditions

Traditional Scandinavian preservation: crowberry jam stores for 1-2 years in cool pantry

Freeze fresh crowberries within 24-48 hours of harvest for optimal nutrient preservation

Shelf Life Guide

Refrigerated

3 weeks in refrigerator

Average Shelf Life

21 days

Freezing Instructions

Preserve freshness for months

2-3 months

Freeze whole crowberries in single layer on parchment-lined baking sheet for 2-3 hours

Transfer frozen berries to vacuum-sealed bags or airtight containers to prevent freezer burn

Frozen crowberries work exceptionally well for smoothies, sauces, and baked preparations

Maintains anthocyanin potency and nutritional profile when frozen at 0°F (-18°C) or below

Thaw in refrigerator overnight to preserve texture for fresh applications

Pro Tip

Label frozen items with the date to track freshness. Most fruits maintain quality for 2-3 months when properly frozen. For best results, use airtight containers or freezer bags to prevent freezer burn.

Culinary Journey

Discover delicious possibilities

Common Uses

Fresh eating as nutritious snack

Traditional Nordic jams and preserves

Contemporary smoothies and beverages

Gourmet desserts and baked goods

Savory Nordic dishes and game pairings

Liqueurs and traditional cordials

Toppings for yogurt and breakfast bowls

Infusions and herbal teas

Perfect Pairings

Cream - classic Nordic dessert pairing

Dark chocolate - intensity enhancement

Juniper - traditional Nordic spice match

Game meats - tart-savory contrast

Almonds - texture and flavor balance

Honey - sweetness counterpoint

Vodka - traditional Scandinavian spirit pairing

Lingonberry - Nordic berry combination

Cardamom - warm spice enhancement

Popular Recipes

Traditional Scandinavian crowberry jam

Crowberry and dark chocolate tart

Nordic crowberry cordial

Crowberry smoothie bowl

Crowberry sauce for wild game

Crowberry liqueur

Crowberry cheesecake

Crowberry and cardamom compote

Contemporary crowberry gastrique

Refreshing Beverages

Fresh crowberry juice

Crowberry and berry smoothie

Crowberry herbal tea infusion

Traditional Nordic crowberry cordial

Crowberry liqueur

Crowberry and honey drink

Crowberry vitamin C tonic

Safety Information

Allergy Information:

Crowberry allergies are rare. Some individuals may have sensitivity to berry family fruits or plant-based proteins.

Pesticide Concerns:

Wild harvested crowberries are naturally pesticide-free. Purchase from reputable Nordic sources specializing in wild-foraged berries.

Who Should Avoid:

• People with berry fruit allergies or Ericaceae family (heath family) sensitivities
• Those taking anticoagulant medications should consult healthcare providers (due to vitamin K content)
• Individuals with kidney disease or kidney stone history should moderate intake due to oxalate content
• Pregnant individuals should consult healthcare providers about supplement forms (whole food is safe)

Possible Side Effects:

•Generally very well-tolerated in normal amounts
•Excessive consumption (over 500g daily) may cause digestive upset due to high fiber and tannin content
•Tart flavor may cause temporary mouth puckering or tooth sensitivity in sensitive individuals
•Very rare sensitivity reactions in individuals allergic to berry family plants
•Tannin content may reduce mineral absorption if consumed in excessive amounts with meals

Preparation Safety:

• Rinse fresh crowberries thoroughly under clean running water
• Use food-grade dried or supplement products from certified sources
• Store properly in cool, dry conditions to prevent mold development
• Thaw frozen crowberries in refrigerator to prevent bacterial growth
• Purchase from certified wild harvesting operations ensuring sustainable and clean sourcing

Fun Facts

Surprising trivia you'll love!

Crowberries contain 4-5 times more anthocyanins than standard blueberries, making them one of Earth's most antioxidant-dense berries

Arctic and Nordic populations have relied on crowberries for millennia as a nutritious cold-weather survival food due to their exceptional nutrient density

The traditional Scandinavian name 'kräkling' (Swedish) and 'krakebaer' (Danish) reflects centuries of cultural importance

Crowberry jam is a traditional Nordic preserve served with game dishes, particularly reindeer and wild boar

Frozen crowberries maintain their nutritional integrity for years, making them ideal for long-term Arctic food storage

Modern Scandinavian chef restaurants are reviving crowberry preparations in contemporary Nordic cuisine

Crowberry plants can live for over 50 years in Arctic tundra, supporting sustainable wild harvesting

The berry's intense color comes from exceptional anthocyanin concentration, indicating superior antioxidant power

Crowberries were traditionally macerated in spirits to create medicinal cordials in Nordic folk medicine

Research increasingly validates traditional Arctic and Indigenous uses of crowberries for vitality and longevity

Frequently Asked Questions

What is crowberry and where does it come from?

General

Crowberry (Empetrum nigrum) is a small dark purple-black Arctic and sub-Arctic berry native to Scandinavia, Iceland, Scotland, and Northern regions. It's a treasured ingredient in traditional Nordic cuisine and folk medicine with exceptional antioxidant properties.

How do crowberries compare to other berries nutritionally?

Nutrition

Crowberries are exceptionally nutrient-dense: very low in calories (23/100g) compared to blueberries (57/100g), with higher vitamin C (40% DV vs 36%), lower glycemic index (28 vs 53), and exceptional anthocyanin concentration. They're nutritionally superior for low-calorie, high-antioxidant consumption.

Are crowberries good for immune health?

Health

Yes, crowberries are exceptional for immune health. With 40% DV vitamin C per 100g, high polyphenol and proanthocyanidin content, and traditional use in Arctic populations for endurance and vitality, crowberries provide robust immune support and antioxidant protection.

What is the glycemic index of crowberries?

Nutrition

Crowberries have an exceptionally low glycemic index of 28 and glycemic load of just 2, making them ideal for blood sugar management and weight wellness. This is significantly lower than most fruits, supporting stable energy and metabolic health.

Where can you buy fresh crowberries?

Shopping

Fresh crowberries are available at farmers markets in Arctic and Nordic regions (August-September). Year-round options include frozen crowberries, dried crowberries, jams, and specialty cordials from Nordic food retailers, online specialty stores, and health food shops.

How should crowberries be prepared and eaten?

Recipes

Eat fresh crowberries raw as nutritious snacks. Use frozen crowberries in smoothies, sauces, and cooked dishes. Traditional preparations include Nordic jams, cordials, and compotes. Dried crowberries work well in teas and grain bowls. The tart flavor pairs beautifully with cream, chocolate, and game.

Can crowberries help with eye health?

Health

Yes, crowberries contain exceptional anthocyanin concentrations supporting eye health, vision clarity, and macular degeneration prevention. Combined with vitamin C and vitamin E, crowberries provide comprehensive eye protection similar to bilberries with additional benefits from their unique polyphenol profile.

What makes crowberries different from lingonberries?

General

Both are Nordic berries, but crowberries are more intensely tart, lower in calories (23 vs 46 per 100g), and have higher vitamin C (40% DV vs 16% DV). Crowberries have a more complex, mineralic flavor and slightly higher antioxidant density. Both support excellent health but crowberries excel in antioxidant potency.