Top berries with the highest vitamin content

Berries are not only a delicious and refreshing treat, but also a powerful source of vitamins and antioxidants necessary for maintaining health.

Including berries in your diet can significantly enrich it with beneficial substances, strengthen immunity, and improve overall well-being.

In this article, we will discuss the TOP 10 berries with the highest vitamin content that will not only delight with their taste but also provide the body with essential nutrients.

TOP 1. Sea buckthorn

RDA per 100 gRDA categoryFor womenFor menFor children (4-8 years old)For pregnant womenDoctors recommendTherapeutic doseCooking method for RDA calculationRawFryingBoilingBaking

Vitamins

Nutrient	% of RDA
C	4004804241 4407218
B6	626242133271
B2	43514093191
E	3333337152
B9	20201340208
B3	8971561
B4 (Choline)	81091742
B5	7761131
B1	332521

Minerals

Nutrient	% of RDA
Fructose	??????
Flavonoids	530442408757?53
Antioxidants	23330027352542140
Manganese	17222027178
Fibers	12191719?12
Potassium	912101386
Magnesium	7982354
Iron	632531
Phosphorus	666842
Zinc	5651011
Calcium	333333
Boron	3337?1

Lipids

Nutrient	% of RDA
Alpha-linolenic acid (Omega-3)	75109861336040
Oleic acid (Omega-9)	16201828?22
Linoleic acid (Omega-6)	68814?17

TOP 2. Juniper berry

RDA per 100 gRDA categoryFor womenFor menFor children (4-8 years old)For pregnant womenDoctors recommendTherapeutic doseCooking method for RDA calculationRawFryingBoilingBaking

Vitamins

Nutrient	% of RDA
C	2963553131 0645313

Minerals

Nutrient	% of RDA
Fructose	??????
Iron	602718483210
Zinc	5651011

TOP 3. Black currant

RDA per 100 gRDA categoryFor womenFor menFor children (4-8 years old)For pregnant womenDoctors recommendTherapeutic doseCooking method for RDA calculationRawFryingBoilingBaking

Vitamins

Nutrient	% of RDA
C	201241213724369
K	912122092
B5	8871341
E	7771411
B6	5541221
B2	454821
B1	343721

Minerals

Nutrient	% of RDA
Fructose	??????
Antioxidants	8831 1361 0321 988159530
Flavonoids	470392362671?47
Proanthocyanidins	1551553103107852
Iron	199615103
Copper	1111102373
Fibers	11171517?11
Manganese	11141317115
Potassium	912111486
Boron	99917?3
Phosphorus	8881263
Magnesium	6871843
Calcium	666665

Lipids

Nutrient	% of RDA
Alpha-linolenic acid (Omega-3)	465842

Amino acids

Nutrient	% of RDA
Serin	3325?1

TOP 4. Freeze-dried raspberry

RDA per 100 gRDA categoryFor womenFor menFor children (4-8 years old)For pregnant womenDoctors recommendTherapeutic doseCooking method for RDA calculationRawFryingBoilingBaking

Vitamins

Nutrient	% of RDA
C	106127112380195
K	25333355256
E	2525255441
B9	21211443219
B6	1919134281
B3	15171330121
B2	1416133061
B4 (Choline)	1013122263
B1	101192061
B5	554831

Minerals

Nutrient	% of RDA
Manganese	12215614018712256
Iron	35161028196
Magnesium	212825691511
Potassium	202724301714
Zinc	1926194244
Phosphorus	17171724126
Calcium	121212121210

Lipids

Nutrient	% of RDA
No nutrients exceed 1% of the RDA

TOP 5. Cloudberry

RDA per 100 gRDA categoryFor womenFor menFor children (4-8 years old)For pregnant womenDoctors recommendTherapeutic doseCooking method for RDA calculationRawFryingBoilingBaking

Vitamins

Nutrient	% of RDA
C	176211186632328
E	1111112321
K	710101672
B6	6641331
B3	6651151
B2	5651221
B1	454831
B9	443942
B5	333621

Minerals

Nutrient	% of RDA
Fructose	??????
Flavonoids	65545093?7
Manganese	222826342210
Fibers	13201820?13
Magnesium	1013113275
Iron	943751
Potassium	7981065
Zinc	6961411
Copper	6651132
Phosphorus	555742

Lipids

Nutrient	% of RDA
No nutrients exceed 1% of the RDA

TOP 6. Viburnum

RDA per 100 gRDA categoryFor womenFor menFor children (4-8 years old)For pregnant womenDoctors recommendTherapeutic doseCooking method for RDA calculationRawFryingBoilingBaking

Vitamins

Nutrient	% of RDA
C	9110996328164
K	23313151236
B2	1619153571
E	1313132921
B6	101072241
B9	8851583
B5	6651031
B3	6651151
B1	454831
A	343622

Minerals

Nutrient	% of RDA
Fructose	??????
Flavonoids	220183169314?22
Antioxidants	445752100827
Fibers	17262326?16
Calcium	171717171714
Manganese	15191823157
Phosphorus	14141420105
Copper	101092063
Iron	832641
Magnesium	6872043
Potassium	566743

Lipids

Nutrient	% of RDA
Alpha-linolenic acid (Omega-3)	354632

Amino acids

Nutrient	% of RDA
No nutrients exceed 1% of the RDA

TOP 7. Acai

RDA per 100 gRDA categoryFor womenFor menFor children (4-8 years old)For pregnant womenDoctors recommendTherapeutic doseCooking method for RDA calculationRawFryingBoilingBaking

Vitamins

Nutrient	% of RDA
A	1111431302516767
B1	1315112781
B6	101072241
E	6661211
B2	454821
B3	454831
B5	332511

Minerals

Nutrient	% of RDA
Fructose	??????
Potassium	273632402319
Iron	198615103
Manganese	677963
Fibers	5878?5
Phosphorus	444531
Magnesium	4551332
Zinc	454811

Lipids

Nutrient	% of RDA
No nutrients exceed 1% of the RDA

TOP 8. Cornelian cherry

RDA per 100 gRDA categoryFor womenFor menFor children (4-8 years old)For pregnant womenDoctors recommendTherapeutic doseCooking method for RDA calculationRawFryingBoilingBaking

Vitamins

Nutrient	% of RDA
C	789382280144
B4 (Choline)	1317163074
B9	1111722114

Minerals

Nutrient	% of RDA
Fructose	??????
Flavonoids	461384355659?46
Manganese	12616114519312658
Potassium	1031351211528870
Selenium	686863125389
Iron	17751393
Copper	1212112574
Magnesium	1013123275
Phosphorus	555732
Calcium	333333
Zinc	343711

TOP 9. Strawberry

RDA per 100 gRDA categoryFor womenFor menFor children (4-8 years old)For pregnant womenDoctors recommendTherapeutic doseCooking method for RDA calculationRawFryingBoilingBaking

Vitamins

Nutrient	% of RDA
C	657869235123
B9	6641262
B6	442821
B5	332411

Minerals

Nutrient	% of RDA
Fructose	??????
Proanthocyanidins	1051052102105335
Manganese	17222026178
Potassium	565743
Iron	522431
Fibers	5878?5
Phosphorus	333521
Magnesium	3441022

Lipids

Nutrient	% of RDA
Alpha-linolenic acid (Omega-3)	6971153

TOP 10. Wild strawberry

RDA per 100 gRDA categoryFor womenFor menFor children (4-8 years old)For pregnant womenDoctors recommendTherapeutic doseCooking method for RDA calculationRawFryingBoilingBaking

Vitamins

Nutrient	% of RDA
C	657869235123
B9	6641262
B6	442821
B5	332411

Minerals

Nutrient	% of RDA
Fructose	??????
Antioxidants	41524892724
Flavonoids	28232240?3
Manganese	17222026178
Iron	522431
Potassium	565743
Fibers	5878?5
Magnesium	3441022
Phosphorus	333521

Lipids

Nutrient	% of RDA
Alpha-linolenic acid (Omega-3)	343421

Sources

• USDA FoodData Central: Foundation Foods Documentation — a database of vitamins and other nutrients in foods.
• Vitamin C — Health Professional Fact Sheet — Office of Dietary Supplements, National Institutes of Health.
• Dietary Supplements for Immune Function and Infectious Diseases — Office of Dietary Supplements, National Institutes of Health.