Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🍒
Rowan berries Calories
Wild berry rich in vitamin C and antioxidant compounds
In season: Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Rowan berries has 43 calories. It contains 9.8 g of carbs, 1.4 g of protein, 0.3 g of fat and 5.4 g of fiber. Its 98 mg of Vitamin C covers 109% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Rowan berries Nutrition Facts
Selected: 100 g
43
KCAL / 100G
Carbs
9.8g
· 4% DV
Protein
1.4g
· 3% DV
Fat
0.3g
· 0% DV
Fiber
5.4g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 83% · Protein 12% · Fat 5%
Rowan berries nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 43 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 3 mg | 0% |
| Total carbohydrate | 9.8 g | 4% |
| Fiber | 5.4 g | 19% |
| Protein | 1.4 g | 3% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Rowan berries?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 65 kcal |
| 1 tablespoon (whole) | 10 g | 4 kcal |
| 1 pack (small) | 30 g | 13 kcal |
| 1 cup (whole) | 50 g | 22 kcal |
| 1 serving (small) | 75 g | 32 kcal |
| 100 g | 100 g | 43 kcal |
| 1 cup (whole) | 100 g | 43 kcal |
| 1 cup (chopped) | 140 g | 60 kcal |
| 1 serving (large) | 250 g | 108 kcal |
Calculated from 43 calories per 100 g.
Frequently Asked Questions About Rowan berries
Are rowan berries poisonous to humans?
Raw rowan berries can cause stomach upset because they contain parasorbic acid and are very bitter. Cooking makes them suitable for foods such as jelly; never eat wild berries unless you are certain of their identity.
What do rowan berries taste like?
Rowan berries taste tart, bitter and astringent when raw. Cooking softens their sharp flavour, which is why they are more often used in preserves or sauces than eaten fresh.
How do you prepare rowan berries for eating?
Wash the rowan berries, remove the stalks and cook them before eating. Simmering helps soften their bitterness; avoid tasting them raw while preparing a batch.
What can you make with rowan berries?
Rowan berries are commonly made into jelly, jam, chutney or sauce. Their tart flavour works well in preserves and as an accompaniment to savoury dishes.
When are rowan berries ripe?
Rowan berries usually ripen from late summer into autumn. Pick fully coloured, plump berries rather than green ones; the exact timing varies with the local climate.
Do rowan berries need frost before cooking?
No, rowan berries do not need frost before cooking. Frost may soften their bitter taste, but you can also freeze them or cook them without waiting for cold weather.
Can you freeze rowan berries?
Yes, rowan berries can be frozen. Remove the stalks, wash and dry the fruit, then freeze it in a suitable container; use the thawed berries in cooked recipes.
How can you identify rowan berries?
Rowan berries typically grow in clusters and turn orange or red as they ripen; the tree has distinctive compound leaves. Similar-looking wild fruits exist, so confirm the plant before eating any berries.
Are rowan berries the same as elderberries?
No, rowan berries and elderberries come from different plants. Rowan berries grow in orange-red clusters on rowan trees, while elderberries are usually dark purple or black when ripe.
What goes well with rowan berry jelly?
Rowan berry jelly pairs well with savoury foods, including roasted meats and cheese. Its tart, slightly bitter flavour provides contrast to rich or salty dishes.
Rowan berries Vitamins & Minerals
Vitamins
Vitamin C
98mg · 109% DV
Vitamin A
150µg · 17% DV
Vitamin E
1.2mg · 8% DV
Vitamin K
6.5µg · 5% DV
Minerals
Copper
0.12mg · 13% DV
Manganese
0.25mg · 11% DV
Potassium ⭐
230mg · 7% DV
Phosphorus
34mg · 5% DV
Sodium
3mg · 0% DV
Rowan berries Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Rowan berries
To burn the 43 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Rowan berries?
Rowan berries grow in clusters on rowan trees and range from orange to bright red when ripe. They are native to Europe and parts of Asia, and are more often cooked than eaten fresh: raw berries are notably bitter and astringent, while cooking brings out a sharper, fruitier flavour. In Britain and parts of northern Europe, they are made into jelly or preserves, often served alongside rich meats or game.
They are a fibre-rich wild fruit and also contain vitamin C. If you gather them, choose fully ripe berries and cook them before eating; a spoonful of rowan jelly can add a tart contrast to savoury dishes, or be enjoyed on toast.
How Nutritious Is Rowan berries?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Rowan berries Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Rowan berries Contain Allergens?
No known major allergens
Which Diets Is Rowan berries Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Rowan berries Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.13g
Omega 6:3 ratio 3.3:1
Below the ideal 4:1 — a good omega balance.
Compare Rowan berries
Foods Similar to Rowan berries
Have another question about Rowan berries?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.