5 Foods with More Anthocyanins Than Blueberries

If we asked you to name a healthy, antioxidant-packed food, blueberries would likely make the top of the list. Not only are they delicious, but they have also been linked to improved heart health, lowered diabetes risk and reduced inflammation. So what makes blueberries such a boon for your health? The secret lies in their rich blue color, which comes from a plant pigment called anthocyanins.

But blueberries aren’t the only food packed with anthocyanins. This plant compound can be found in a variety of red, blue, and purple plant-based foods. In addition to providing eye-catching, vibrant colors, anthocyanins have antioxidant and anti-inflammatory properties, which help ward off diseases.

Looking to add variety to your plate while also scoring plenty of anthocyanins? We asked dietitians to share their favorite foods with more anthocyanins than blueberries. 

It’s important to point out that there are hundreds of types of anthocyanins, and the exact anthocyanin content of a food can vary widely. This is why the anthocyanin content listed here is typically presented as a range. Many factors—including climate, growing season, farming methods, plant cultivar, processing and storage—can influence the anthocyanin content.

For reference, cultivated blueberries contain 80-160 milligrams of anthocyanins per 100 grams. Wild blueberries tend to be a bit higher. See how these red, blue and purple-hued foods stack up to blueberries and why they’re some of dietitians’ favorites.

1. Blackberries

In most cases, the darker the color, the more anthocyanins a fruit or veggie contains. That’s certainly true for blackberries. “Blackberries pack an impressive punch of anthocyanins, with some varieties matching, or even exceeding, blueberries in concentration,” says Alison Ellis, M.Sc., RD. “While levels vary based on factors like variety and growing conditions, there’s no doubt blackberries are a powerful antioxidant powerhouse.” Research shows that blackberries average 100-138 milligrams of anthocyanins per 100 grams.

Another reason to add blackberries to your shopping list? Fiber. Blackberries are higher in fiber than blueberries, and most of us could benefit from getting more fiber in our diets. While one cup of raw blueberries provides 4 grams of fiber, the same serving of blackberries has almost twice that. Try blackberries in a fruit salad or as a new topping for toast.

2. Black Currants

Black currants are another fruit that beats out blueberries when it comes to anthocyanin content, providing anywhere from 113-158 milligrams of anthocyanins per 100 grams. If you’re not familiar with black currants, they’re a small berry that has a tart, yet slightly sweet flavor.  

According to Bess Berger, RDN, black currants are a super berry that “deliver a concentrated antioxidant punch to help fight oxidative stress and support heart health, all while adding a bold and flavorful twist to your diet.” While you might not find them in the produce aisle in most US stores, they are commonly used in jams, preserves, wine and desserts. Spread some black currant jam on your toast in the morning.

3. Cherries

If you look forward to cherry season every summer, you’ll be happy to hear that sweet cherries, aka black cherries, offer high levels of anthocyanins. One review found that sweet cherries contain 169 milligrams of anthocyanins per 100 grams.

Snacking on cherries can help fight inflammation thanks to those anthocyanins. What’s more, cherries are a great source of vitamin C and offer 3 grams of fiber per 1 cup of fresh cherries. While we won’t judge you for eating them by the handful,  consider setting a few aside for this cherry-almond farro salad.

4. Elderberry

One berry that consistently tops the list of anthocyanin-rich foods is the elderberry. This small, dark purple berry contains as much as 485 milligrams of anthocyanins per 100 grams. The downside? They’re toxic if eaten raw.

You’re most likely to find elderberries added to jams, beverages and desserts or sold as a supplement to support immune health. If you’d like to benefit from elderberry’s antioxidant offerings, make a batch of this homemade elderberry syrup, which makes an antioxidant-rich addition to tea or club soda. 

5. Black Rice

Fruits and veggies aren’t the only foods that contain plenty of anthocyanins. Some pantry staples like black rice (also known as forbidden rice) are also rich in these plant pigments. Kristin Harvey, M.S., RDN, LDN, explains that the antioxidants live in the outer bran layer. “The deep purple hue of the rice is a natural indication of its antioxidant-rich content.” One study found that the anthocyanin levels in black rice were 456 milligrams per 100 grams of rice.

Black rice is also a good source of other nutrients. “In addition to anthocyanins, black rice offers plenty of fiber, iron, and minerals.” Want to give this rice variety a try? Use it as a base for a grain bowl like our coconut black rice bowls with tofu and purple asparagus, or whip up this flavorful citrus shrimp with black rice for dinner. 

The Bottom Line

Don’t miss out on the power of red-, blue- and purple-hued foods. They’re rich in anthocyanins, a plant compound with many health benefits. Blueberries are a popular choice, but if you’re looking to branch out and score even more anthocyanins at the same time, give blackberries, black currants, elderberry, cherries or black rice a try.