What Food is Highest in Anthocyanins? A Comprehensive Guide

January 6, 2026 •

5 min read

Research shows that berries, particularly black elderberries and aronia berries, contain some of the highest levels of these potent flavonoids. Learn what food is highest in anthocyanins and how these powerful plant pigments can benefit your health.

Quick Summary

This article details the top food sources of anthocyanins, powerful antioxidants found in vibrant purple, red, and blue produce. It compares content across different foods.

Key Points

Chokeberries Lead the Pack: Aronia berries (chokeberries) contain some of the highest levels of anthocyanins, with certain varieties having concentrations documented at up to 1480 mg per 100g.
Berries are Potent Sources: Berries like bilberries, black elderberries, and blackcurrants are consistently among the richest food sources of anthocyanins, providing hundreds of milligrams per serving.
Purple Corn and Cabbage are Notable Veggies: Beyond berries, purple corn and red cabbage are standout vegetable sources, with purple corn cobs having exceptionally high content and red cabbage providing a solid, everyday option.
Anthocyanins Offer Multiple Health Benefits: These antioxidants support heart health by lowering blood pressure, protect brain function by reducing neuroinflammation, and may help regulate blood sugar levels.
Cooking Affects Content: To maximize intake, consume these foods raw, as heat from cooking can degrade anthocyanin content. Frozen and fresh forms typically retain the most antioxidants.
Look for Dark Colors: The darker the red, purple, or blue color of a fruit, vegetable, or grain, the higher its anthocyanin concentration is likely to be.
Consider the Whole Food: While supplements exist, consuming anthocyanins from whole food sources ensures you get a synergistic blend of nutrients that can enhance absorption and overall health benefits.

The Highest Anthocyanin Sources: A Detailed Breakdown

Anthocyanins are a class of flavonoids that produce the red, purple, and blue pigments in many fruits, vegetables, and grains. These compounds are celebrated for their potent antioxidant properties, which help protect the body from free radical damage and chronic disease. When looking for the absolute richest sources, you need to turn to foods with the deepest and darkest colors. Certain types of berries, in particular, consistently lead the pack.

Berries: The Anthocyanin Powerhouses

Berries are unequivocally one of the best dietary sources of anthocyanins, with certain varieties having exceptionally high concentrations. While blueberries and blackberries are popular choices, some lesser-known berries offer an even more significant antioxidant punch.

Aronia Berries (Chokeberries): Widely recognized as an anthocyanin champion, aronia berries possess extremely high levels of these powerful antioxidants. Studies have documented concentrations up to 1480 mg per 100g of fresh weight, dwarfing most other common fruits.
Black Elderberries: Another standout source, black elderberries are particularly rich in cyanidin-3-sambubioside and cyanidin-3-glucoside. Their deep purple-black color is a clear indicator of their high anthocyanin content, with some sources reporting up to 580 mg per 100g.
Bilberries: A close relative of the blueberry, the bilberry is native to Europe and known for its high concentration of delphinidin and cyanidin glycosides. A single 100g serving can contain as much as 772.4 mg of anthocyanins, making them a top-tier choice.
Blackcurrants: These dark berries are also incredibly high in anthocyanins, particularly delphinidins and cyanidins. They can provide up to 478.6 mg per 100g and are often used to make jams, juices, and extracts.

Vegetables, Grains, and More

While berries often steal the spotlight, many vegetables and grains also provide significant levels of anthocyanins, contributing to a diverse diet rich in antioxidants.

Purple Corn: The cob of purple corn is an exceptionally rich source of anthocyanins, with studies showing very high content, mainly cyanidin derivatives. Purple corn is often processed into powders and extracts used in supplements and food coloring.
Red Cabbage: The vibrant, deep red-purple color of red cabbage comes from a high concentration of acylated anthocyanins. A 100g serving can offer around 23.4 mg of anthocyanins, making it a reliable and widely available source.
Black Rice: Also known as "forbidden rice," black rice is a grain with a high anthocyanin concentration, especially cyanidin-3-glucoside. It is a healthier alternative to white rice and can be incorporated easily into various meals.
Purple Sweet Potato: This starchy vegetable contains a substantial amount of anthocyanins in both its skin and flesh. While the content can vary, it is still a notable source, providing a sweet and nutritious way to boost antioxidant intake.
Eggplant (peel): The deep purple color of eggplant peel is due to delphinidin-based anthocyanins. While the flesh contains less, consuming the skin provides a modest boost.

Comparative Look at Anthocyanin-Rich Foods

To better understand the potency of different anthocyanin sources, the table below compares the anthocyanin content of several high-ranking foods. Note that levels can vary based on growing conditions, variety, and ripeness.


Food Source	Approximate Anthocyanin Content (mg per 100g Fresh Weight)	Dominant Anthocyanidins	Source Ref.
Aronia Berries (Chokeberries)	46 - 558	High in Delphinidins, Cyanidins
Bilberry	Up to 772.4	Delphinidin, Cyanidin, Malvidin glycosides
Black Elderberry	Up to 580	Cyanidin-3-sambubioside, Cyanidin-3-glucoside
Blackcurrant	Up to 478.6	Delphinidin, Cyanidin glycosides
Purple Corn (Cob)	High, varies widely	Mainly Cyanidin derivatives
Sweet Cherries	Up to 244	Cyanidin-3-rutinoside
Blackberries	10 - 139	Varies, mainly cyanidins
Blueberries	11 - 26	Malvidin, Delphinidin glycosides
Black Rice	Up to 110.6	Cyanidin-3-glucoside, Peonidin-3-glucoside
Red Cabbage	Up to 23.4	Acylated cyanidins and delphinidins

Health Benefits of Anthocyanins

Anthocyanins offer a wide array of health benefits that are tied to their potent antioxidant and anti-inflammatory effects. Incorporating foods high in these compounds can be a valuable part of a health-conscious diet.

Cardiovascular Health: Regular intake of anthocyanins is linked to lower blood pressure, improved lipid profiles, and better overall heart function. They can help reduce cholesterol levels and improve vascular health.
Brain Function: Studies suggest that anthocyanins can help protect and improve brain function, reducing neuroinflammation and potentially delaying cognitive decline. Some research points to improved memory and brain blood flow.
Anti-cancer Effects: While research is ongoing and primarily in laboratory settings, anthocyanins have shown potential in slowing cancer growth. They may help block DNA damage, destroy cancer cells, and increase the effectiveness of chemotherapy.
Visual Health: Anthocyanin-rich foods like bilberries have been traditionally used to aid vision. Research supports that these compounds can help protect retinal cells and improve visual function.
Blood Sugar Regulation: Consuming anthocyanin-rich foods has been associated with a lower risk of type 2 diabetes. Anthocyanins may improve glucose tolerance and the body's ability to use insulin.

Maximizing Your Anthocyanin Intake

To get the most out of these powerful antioxidants, consider these strategies:

Eat the Rainbow: The more varied your intake of red, purple, and blue fruits and vegetables, the broader the spectrum of anthocyanins you will consume.
Eat Them Raw: High heat can degrade anthocyanins, so eating foods like berries and red cabbage raw is the best way to preserve their content.
Choose Fresh or Frozen: For berries, fresh or frozen varieties tend to retain the highest levels of anthocyanins. Dried berries and other processed products often have lower concentrations.
Consider the Whole Food: Many health benefits are likely due to the synergistic effects of anthocyanins and other compounds in the food matrix, so prioritize whole foods over single-compound supplements.
Understand Bioavailability: Anthocyanins have low bioavailability, but consuming them with other food components like proteins can sometimes enhance absorption. Additionally, gut microbiota play a crucial role in breaking down unabsorbed anthocyanins into other beneficial compounds in the colon.

Conclusion

While many vibrantly colored foods contain anthocyanins, some stand out as superior sources. Berries, and particularly aronia berries, bilberries, and black elderberries, offer some of the highest concentrations of these beneficial antioxidants. Other significant sources include purple corn, red cabbage, and black rice, providing accessible options for daily consumption. By incorporating a variety of these high-anthocyanin foods into your diet, you can leverage their powerful antioxidant and anti-inflammatory properties to support heart health, brain function, and overall well-being. For a deeper scientific perspective on the complex journey of anthocyanins through the body, from initial consumption to absorption and metabolism, explore comprehensive research like the review published in the National Institutes of Health (NIH) library on [Anthocyanins: Metabolic Digestion, Bioavailability ...](https://pmc.ncbi.nlm.nih.nih.gov/articles/PMC9855055/).

Frequently Asked Questions

While levels vary by species and growing conditions, chokeberries (aronia berries) and bilberries are often cited as having the highest concentrations of anthocyanins per 100g, significantly outperforming more common berries like blueberries.

Anthocyanins are known for their powerful antioxidant and anti-inflammatory effects. They are linked to improved cardiovascular health, enhanced brain function, better visual health, and potential anti-cancer properties.

Yes, high heat, such as boiling, can cause anthocyanins to degrade. To preserve the maximum antioxidant content, it is best to consume anthocyanin-rich foods like berries and red cabbage raw whenever possible.

Not necessarily. While supplements offer a concentrated dose, the health benefits of anthocyanins are often attributed to their presence within a whole food matrix, which can aid absorption and provide other synergistic nutrients. Prioritizing whole foods is generally recommended.

Absorption of anthocyanins is complex and relatively low. However, consuming them with proteins may sometimes enhance absorption. Additionally, the anthocyanins that aren't absorbed in the small intestine are broken down by gut bacteria into other beneficial compounds in the colon.

Besides berries, vegetables such as purple corn (especially the cob), red cabbage, black rice, and purple sweet potatoes are excellent sources of anthocyanins. Including these in your diet can significantly boost your intake of these antioxidants.

The intensity of the color is a good indicator of anthocyanin content. Foods with deep red, purple, and blue colors, such as black elderberries and red cabbage, typically have higher concentrations of these pigments.