Discover the top 10 foods highest in anthocyanins—from purple potatoes and cherries to elderberries and black rice.
Anthocyanins are the vibrant plant pigments that give many fruits and vegetables their deep red, purple, and blue hues—but they actually do far more than that. These powerful compounds act as antioxidants, crushing free radicals, reducing oxidative stress, and offsetting aging.
Studies show that anthocyanins in berries and other foods on this list are antioxidative, antimicrobial, neuroprotective, and just frankly, dope. They cross the blood brain barrier where they protect neurons, improve memory, and safeguard health. They also boost the vascular system, endothelial function, and improve cholesterol—and all while being anti-angiogenic plants (anti-cancer).
One report notes that “the consumption of anthocyanins lowers the risk of cardiovascular disease, diabetes, arthritis and cancer due, at least in part, to their anti-oxidant and anti-inflammatory activities.” Others cite their fitness perks and ability to ramp recovery times.
The bottom line is nature has packed anthocyanins into scores of select foods, but the following have the highest concentrations.
10 Foods Highest In Anthocyanins
These are the top 10 anthocyanin-rich foods:
Black Elderberries
Black elderberries rank among the richest sources of anthocyanins, with levels reaching 1,300–1,400 mg per 100 grams. Their high anthocyanin content explains their intense purple-black color and their long-standing use in medicine. Studies show that elderberry extracts support immune function, shorten the duration of colds and flu, and exhibit strong antiviral activity. Their potent antioxidant capacity protects endothelial cells and the heart.
Black Chokeberries (Aronia Berries)
Aronia berries contain an exceptional 1,100–1,500 mg of anthocyanins per 100 grams, making them one of the densest dietary sources. Studies show that aronia consumption reduces blood pressure, improves lipid profiles, and lowers markers of oxidative stress. Their high antioxidant index positions them as one of the most cardioprotective berries.
Blackcurrants
Blackcurrants provide around 250–400 mg of anthocyanins per 100 grams, with delphinidin and cyanidin being the primary types. Research links blackcurrant anthocyanins to improved blood flow, enhanced night vision, and reduced exercise-induced muscle damage. They also produce nitric oxide, relaxing blood vessels and improving circulation.
Blueberries
Blueberries rock 150–400 mg of anthocyanins per 100 grams, depending on variety and ripeness. These compounds give them their deep blue color and are widely studied for cardiovascular, cognitive, and metabolic health. Studies support their intake for a variety of conditions.
Black Raspberries
Black raspberries are distinct from blackberries and pack a powerful 300–600 mg of anthocyanins per 100 grams. Studies show that black raspberry extracts inhibit tumor growth, reduce precancerous lesions in the esophagus and colon, and offer strong cardiovascular and anti-inflammatory effects.
Purple Sweet Potatoes
Purple sweet potatoes rock 200–300 mg of anthocyanins per 100 grams, primarily in the form of peonidin and cyanidin derivatives. Studies show their anthocyanins boost glucose tolerance, protect against obesity-related oxidative stress, and support gut health by modulating beneficial bacteria. Their vibrant purple pigment also makes them a nutrient-dense, visually striking substitute for standard potatoes.
Tart Cherries
Tart cherries provide 80–120 mg of anthocyanins per 100 grams, with cyanidin-3-glucoside as the dominant compound. Research shows that tart cherry juice reduces exercise-induced muscle soreness, lowers inflammation markers such as C-reactive protein, and improves sleep quality by boosting natural melatonin production. These benefits make them especially valuable for athletes and those managing chronic inflammation and insomnia.
Black Rice
Black rice contains 200–400 mg of anthocyanins per 100 grams, concentrated in the bran layer. Studies show that black rice anthocyanins lower triglycerides, reduce arterial plaque formation, and support healthy lipid metabolism. It also provides greater antioxidant protection than white rice, making it an excellent whole-grain alternative.
Red Cabbage
Red cabbage supplies 25–40 mg of anthocyanins per 100 grams, which may seem lower compared to berries, but it stands out because it’s inexpensive, widely available, and can be consumed in large quantities. Research shows that red cabbage anthocyanins exhibit anti-inflammatory effects, improve antioxidant levels, and protect against DNA damage. They also act as natural pH indicators, changing color depending on acidity levels—a sign of their chemical versatility.
Purple Eggplant
Eggplant skin contains 20–25 mg of anthocyanins per 100 grams, with nasunin as the primary compound. Nasunin is a potent scavenger of free radicals, particularly protecting lipids in brain cell membranes from oxidation. Research suggests it also helps regulate iron levels by chelating excess iron, which reduces oxidative stress. Eating eggplant with the skin provides a meaningful boost of anthocyanins alongside fiber and other phytonutrients.
Notable Mentions
While the list above highlights the most accessible anthocyanin-rich foods, a few lesser-known superfoods also boast exceptional levels. Maqui berries from South America contain up to 1,380 mg per 100 geams, ranking them among the highest worldwide. Haskap berries (also called honeyberries) provide around 800–1,200 mg per 100 grams and are especially abundant in Siberia and Japan. Purple corn, a staple in Peru, delivers 350–1,500 mg per 100 geams, making it a unique grain source of anthocyanins. These foods may not be as widely available, but they stand out as some of the most potent natural sources of these pigments.
Takeaway
Anthocyanins are most concentrated in deeply pigmented fruits and vegetables, especially dark berries, purple tubers, and black grains. Regularly consuming these foods has been linked to stronger cardiovascular health, sharper cognition, reduced inflammation, and cancer-protective effects.
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