Foundation Diet and Health
Diet and Health
QR Code
The best perspective for your health
This page was translated through Google Translator

Aronia berries, raw (frozen), organic?

The dark purple aronia berries are rich in vitamins, minerals and secondary plant substances. Organic quality? Raw? Frozen?
Given the lack of nutritional information for this ingredient, we did not include it in the calculations for the nutrition table.
Macronutrient carbohydrates 94.64%
Macronutrient proteins 2.68%
Macronutrient fats 2.68%

The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).

Ω-6 (LA, <0.1g)
Omega-6 fatty acid such as linoleic acid (LA)
 : Ω-3 (ALA, <0.1g)
Omega-3 fatty acid such as alpha-linolenic acid (ALA)
 = 0:0

Omega-6 ratio to omega-3 fatty acids should not exceed a total of 5:1. Link to explanation.

Values are too small to be relevant.

Raw aronia berries ( Aronia melanocarpa L.) are dark blue berries with a high anthocyanin content. Also available in organic quality.

Use in the kitchen

Raw, fresh aronia berries taste tart and slightly bitter. They are similar in shape and colorto blueberries , blackcurrants , blackthorn and acai.

Can you eat aronia berries raw? Aronia berries are suitable for eating fresh, for example in fruit salad or muesli (eg in pea muesli ). Since the seeds contain amygdalin, which the body converts into hydrogen cyanide, you should only eat small portions. As a precaution, you should avoid blending large amounts of raw aronia berries, e.g. for a smoothie. Heating renders the hydrogen cyanide completely harmless.

They are mainly used to make jam, marmalade, jellies and chutney. They also taste delicious in cakes or muffins, where they can be combined well with other berries such asraspberries and blackberries .

Dried aronia berries are a great snack and can be used to make energy balls or nut and dried fruit mixes. Aronia berry juice can easily be boiled down to make syrup or it can be used to make wine and liqueur. Aronia berry juice is increasingly being processed industrially, often together with other fruit juices.

Vegan recipe for aronia jam

Ingredients (for 3 servings): 500 g raw aronia berries, 250 g gelling sugar 2:1, 4 tbsp lemon juice , sterile jam jars.

Preparation: Wash and prepare the aronia berries. Put the berries in a large pot and mash them with a potato masher (or similar) to release the juice. Add the gelling sugar and lemon juice and mix well. Bring the mixture to the boil over medium heat, stirring constantly. As soon as the jam starts to "bubble", reduce the heat. Simmer the jam over medium heat for 5 minutes, stirring occasionally.

Do a gelling test: Take a pinch of jam and put it on a cold plate. If the jam gels, it is ready. If it is still liquid, you should let it simmer for a few minutes longer. Pour the hot jam into sterile jam jars and seal immediately. Turn the jars upside down for 10 minutes. This should increase the shelf life.

Vegan recipes with aronia berries can be found under the note: " Recipes that have the most of this ingredient ".

Not only vegans or vegetarians should read this:
Vegans often eat unhealthily. Avoidable nutritional mistakes

Purchasing - Storage

You cannot currently buy fresh aronia berries at major retailers such as Coop , Migros , Denner , Volg , Spar , Aldi , Lidl , Rewe , Edeka , Hofer and Billa . Organic supermarkets such as Denn's Biomarkt and Alnatura also do not have fresh aronia berries in their standard range.

Fresh aronia berries can sometimes be found seasonally at weekly markets or in farm shops. There are a few smaller companies in the DA-CH region from which you can buy fresh aronia berries directly. Dried aronia berries, aronia berry juice, aronia powder and frozen aronia berries are often available from major retailers and organic supermarkets.

The availability of aronia berries varies depending on the size of the store, catchment area, etc. Our recorded food prices for the DA-CH countries can be found above under the ingredient image - and by clicking you can see their development at various suppliers.

Storage tips

Fresh aronia berries should be stored in the refrigerator. This greatly increases their shelf life. Aronia berries can be firm and hard-shelled when fully ripe and can be stored in the refrigerator for up to four months. 6

The berries can also be frozen without any problem. Fresh aronia berries can also be dried gently at low temperatures.

Ingredients - Nutritional values ​​- Calories

The following values ​​come from frozen aronia berries. Studies show that the nutrients in frozen berries are comparable to fresh berries. The vitamin C content is usually a little higher than in fresh fruit. However, the beta-carotene (provitamin A) content is lower in frozen than in fresh berries. 4

100 g of raw, frozen aronia berries (organic) have an energy content of 49 kcal. They are almost fat-free and contain very little protein (0.30 g/100g). The carbohydrate content is 11 g, of which 5.6 g are sugar. They contain 4.1 g of fiber per 100 g of berries. 1

Aronia berries are rich in vitamin C (ascorbic acid) with 81 mg. This corresponds to 102% of the daily requirement. Green bell peppers (80 mg), Brussels sprouts (85 mg), broccoli (89 mg) and kiwi (93 mg) have a similar vitamin C content. Blackcurrants (181 mg) and sea buckthorn (450 mg) are particularly rich in vitamin C. 2

Vitamin A, as RAE, is contained in 192 µg per 100 g of berries, which corresponds to around 24% of the daily requirement. 1 Galia melon (196 µg/100g), cantaloupe melon (169 µg/100g) and red bell peppers (157 µg/100g) have similar values. Good sources of vitamin A are carrots (835 µg/100g) and kale (500 µg/100g). 2

The berries are rich in manganese . This trace element is contained in 1.7 mg/100g, which corresponds to 85% of the daily requirement. 1 This is very high for fruits and berries. Muscadine grapes (2.0 mg) contain a little more manganese. Foods that are particularly rich in manganese include teff/dwarf millet (9.2 mg/100g) and wheat germ (13 mg/100g). 2

The berries contain biotin (ex vitamin B 7 , H) and riboflavin (vitamin B 2 ) , as well as small amounts of potassium , iron and calcium . 1

Aronia berries are known for their secondary plant substances. They are rich in polyphenols, such as anthocyanins, procyanidins and phenolic acids. Flavonols include quercetin. Tannins are present in abundance, including tannins. 3

The complete ingredients of aronia berries, the coverage of the daily requirement and comparison values ​​with other ingredients can be found in our nutrient tables. In the article Nutrients explained you will get a detailed insight into the topic.

Health effects

Are Aronia healthy? Thanks to the high content of secondary plant substances, raw Aronia berries are extremely healthy. Scientific studies show that Aronia is rich in polyphenols, such as anthocyanins (25% of the polyphenol content), procyanidins and phenolic acids. The flavonol content is relatively low, with quercetin being the most important flavonol in Aronia. Also contained are tannins and high levels of sorbitol (80 g/L in fresh juice) in fruits. The seeds are fatty, with linoleic acid (omega-6 fatty acid) being the main fatty acid. 3

Raw aronia berries are an excellent source of antioxidants, but these can also be found in other berries, such as currants , cranberries ,blueberries ,elderberries and gooseberries (organic if possible). Antioxidants protect us from free radicals that attack nucleic acids, lipids and proteins, causing inflammation, cancer and a variety of chronic diseases. 3

Extracts from aronia berries have been shown to have antiviral, antimicrobial, anti-inflammatory and anti-cancer effects in vitro . 10

Numerous in vitro and in vivo studies show that aronia berries have a health-promoting effect on lipid metabolism disorders (dylipidemia), high blood pressure (hypertension) and obesity (adiposity) and thus also reduce the risk of thrombosis. However, it was found that only patients with metabolic syndrome and obesity benefited from better lipid levels by consuming aronia juice. No change in blood lipid levels could be seen in healthy women and people who only suffered from high blood pressure. A reduction in systolic and diastolic blood pressure could be demonstrated in overweight and normal-weight people, as well as in people with and without high blood pressure. 11

It has also been proven that aronia extracts have a health-promoting effect on disorders of glucose metabolism (diabetes). Studies on insulin-resistant rats show that the administration of aronia leads to a reduction in blood sugar levels. It was found that the polyphenols contained in it inhibit the activity of glucosidase and lipase. Whether they also influence the enzyme dipeptidyl peptidase 4 (DPP-4) is the subject of research. DPP-4 inhibitors are often used in the treatment of diabetes because they prolong the release of "insulin". 11

Aronia has anti-inflammatory properties. 10,11 Cardiovascular diseases are associated with chronic, mild inflammation. Researchers have shown that people who consumed aronia berry extracts after a heart attack had lower inflammatory markers because the secondary plant substances they contain had an anti-inflammatory effect. 10

Due to the studies described above and the secondary plant substances it contains, aronia is touted as a "superfood" and there are numerous nutritional supplements on the market. These contain aronia extracts whose composition is unknown and whose effects have not been investigated. The vitamins contained are often added artificially.

A varied diet with lots of vegetables, fruit and berries contributes to a good supply of secondary plant substances and is the basis of a healthy and sustainable diet. What you should still bear in mind can be found in the following article: Vegans often eat unhealthily. Avoidable nutritional errors.

Dangers - Intolerances - Side effects

Aronia berries have an astringent effect ("contracting"). This is why eating them can cause a dry, sandy feeling in the mouth. The tannins they contain can cause stomach pain in sensitive people and the sorbitol can cause diarrhea.

Are aronia berries unhealthy? Like many plant-based foods, raw aronia berries contain amygdalin . This cyanogenic glycoside is converted into poisonous hydrogen cyanide during digestion. Aronia berries contain around 20.1 mg of amygdalin per 100 g of fresh berries. Juice contains 5.7 mg/100 g, while the pomace can contain 52.3 mg/100 g. 8 The lethal dose of amygdalin for adults is 0.5–3.5 mg/kg body weight. 7 Heating reduces the amygdalin content and thus the hydrogen cyanide formed. 8

Folk medicine - natural healing

The black chokeberry is known in Russian natural healing as a blood pressure lowering agent. In North American folk medicine it is used to relieve colds. It is also mixed into pemmican (traditional dried meat mixture). 10

Ecological footprint - animal welfare

Despite extensive research, we have not yet found any essential information/data/figures on the ecological footprint of aronia berries.

The Big Climate Database for Denmark indicates an ecological CO 2 footprint of less than 1.0 CO 2 eq/kg for the listed berries. The exception here isblueberries with 2.91 CO 2 eq/kg. 12

Aronia berries are popular with birds, insects and bees. They provide shelter for birds and the berries serve as a source of food in autumn and winter. The flowers of the Aronia are suitable for (wild) bees in Europe. 9

Worldwide occurrence - cultivation

Aronia originally comes from North America and Canada. Since the 20th century, Aronia has been cultivated in the USA and Canada, as well as in Russia, Europe (Finland, Sweden, Croatia, Czech Republic, Slovenia, Bosnia, Serbia, Bulgaria, Romania, Poland, Germany), and Asia (China, Japan, Korea). 3,10 Small and medium-sized companies can now be found throughout the DA-CH region. Aronia can be found in both conventional and organic cultivation.

Growing in your own garden

Aronia can also be grown in your own garden. The chokeberry is a frost-resistant shrub that can withstand winter temperatures of up to 30-35 °C. It is a light-loving species that prefers sunny locations, but also tolerates partial shade. It tolerates short periods of drought relatively well. In hot and dry summers, it should be watered occasionally. Aronia prefers well-drained, sandy-loamy soils. 3

Due to their tolerable growth height, Aronia are also suitable for large pots (at least 20 L volume). The root system requires a pot that is wider than deep. About every two to three years, the shrub should be transplanted into a larger pot with fresh soil in spring. 6

Most flowers and fruits form on five- to six-year-old shoots; older branches produce significantly less. Older shoots should therefore be cut off together with weak, new shoots in the winter months. 6

The harvest season is between July and August , when the berries are soft and slightly sweet. 3 In the DA-CH region, the harvest season starts in mid-August and lasts about three weeks. The fruits are cut off as whole bunches using garden shears. They are then washed and the individual berries are plucked from the stems. Wearing gloves prevents your hands from becoming discolored. 6

Further information

Aronia belongs to the genus of chokeberries ( Aronia ) within the rose family (Rosaceae). There are three Aronia species: Aronia arbutifolia (L.) Pers. (red chokeberry), Aronia melanocarpa (Michx.) Elliot (black chokeberry) and Aronia prunifolia (Marshall) Rehder (purple chokeberry). 3.5

Alternative names

What is Aronia called in German? In German-speaking countries, Aronia is called Felted Chokeberry, Bald Chokeberry or Black Chokeberry. It is also sometimes called Black Rowan or Dwarf Rowan.

The English name is chokeberry.

The spellings "Aronya" and "Aronja" are incorrect.