Yangmei (Chinese Bayberry) Nutrition

Full Nutritional Breakdown (per 100g serving)

Calories: 33
Carbohydrates: 7.2 g
Protein: 0.5 g
Fat: 0.3 g
Fiber: 1.1 g
Vitamin C: 41.8 mg
Potassium: 132 mg
Magnesium: 8 mg
Calcium: 14 mg
Iron: 0.9 mg
Folate: 9 mcg
Anthocyanins: High
Ellagic acid: Present
Flavonoids: Abundant
Resveratrol: Trace amounts

This nutritional profile is impressive for such a small fruit. Yangmei is especially high in vitamin C and anthocyanins—both key to immune defense and anti-inflammatory support.  The presence of resveratrol and ellagic acid makes it even more potent as a disease-fighting fruit, adding extra depth to its nutritional charm.

Standout Micronutrients: Vitamin C, Anthocyanins, and Potassium

Yangmei’s vitamin C content is one of its most powerful benefits. With nearly 42 milligrams per 100 grams—almost half the recommended daily intake yangmei helps strengthen the immune system, supports skin elasticity through collagen production, and assists in wound healing.  The fruit’s deep red-purple hue is due to its high anthocyanin concentration.  These antioxidants protect cells from oxidative stress and are associated with improved memory, reduced inflammation, and cardiovascular benefits.  They may also protect the eyes from age-related damage.  Potassium, often lacking in modern diets, plays a role in maintaining healthy blood pressure, supporting muscle function, and aiding fluid balance. With over 130 mg per serving, yangmei contributes to electrolyte replenishment and heart health, especially when consumed after sweating or exercise.

Health Benefits: Yangmei as a Functional Fruit

Thanks to its diverse nutrient and polyphenol profile, yangmei supports a wide range of health benefits.  Its rich antioxidants combat free radicals, which can damage cells and contribute to aging and chronic disease.  Anthocyanins and ellagic acid in particular have been studied for their ability to reduce oxidative inflammation and support cellular repair.  The fiber in yangmei, though modest, plays a role in digestive health, helping regulate bowel movements and feeding beneficial gut bacteria. Combined with vitamin C, the fruit supports immune defense and faster recovery from illness.  Yangmei is also excellent for heart health, thanks to its potassium, resveratrol, and flavonoid compounds.  These nutrients help maintain normal blood pressure, prevent arterial stiffness, and reduce the risk of stroke. Plus, the natural sweetness of yangmei makes it a smart alternative to processed desserts or sugary snacks, helping reduce sugar intake overall.

Optimal Daily Intake: What’s the Right Amount?

A typical serving of yangmei is one cup, or approximately 140 grams, which provides under 50 calories but packs in fiber, antioxidants, and hydration.  One to two servings per day is a great target for most people to enjoy the benefits without overloading on natural sugars.  For athletes or people under physical stress, an additional cup of yangmei post-exercise may assist in recovery and rehydration.  Children, elderly individuals, and those with sensitive stomachs may prefer half a cup at a time to start, especially since yangmei has natural acids that can be tangy when eaten in large quantities.

Real-Life Testimonials: How People Use Yangmei Every Day

Mei Lin, a schoolteacher in Guangzhou, says, “Yangmei is my go-to snack during the summer.  I keep a bowl in the fridge, and the kids love it too—it’s sweet, juicy, and we never get tired of it.”

Jordan, a wellness influencer based in California, discovered dried yangmei at a farmers market. “I was hooked from the first bite.  It’s like a fruity gummy packed with antioxidants.  I take it hiking and use it as a topping on chia pudding.”

Xiaoming, a triathlete in Shanghai, uses yangmei in smoothies.  “I blend it with coconut water and ginger post-workout.  It rehydrates and helps with recovery—and tastes amazing.”

Fitness and Recovery: Fueling the Active Body

Yangmei is a stellar fruit for athletes and anyone with a movement-rich lifestyle.  The citrus-like tartness is refreshing after a hard workout, and the fruit’s potassium helps replenish electrolytes lost through sweat.  The vitamin C and anthocyanins work together to reduce exercise-induced inflammation, speeding up recovery and supporting muscle repair.  The low-calorie, hydrating nature of yangmei also makes it ideal for pre-workout snacks. It provides a gentle carbohydrate boost without bloating or digestive upset, especially when eaten in combination with a protein like Greek yogurt or a small handful of almonds.  If you’re strength training, cardio-focused, or even doing yoga in the heat, yangmei can be your fruity secret weapon for hydration, recovery, and anti-inflammatory support.

Creative and Delicious Ways to Enjoy Yangmei

Yangmei can be enjoyed in more ways than you might expect. Fresh berries can be eaten on their own, rinsed and chilled, or added to a summer fruit salad. Their tartness balances out sweeter fruits like mango, melon, or bananas.

In China, yangmei is often made into juice, wine, or syrup, sometimes sweetened slightly with honey or rock sugar.  You can simmer yangmei into a compote and drizzle it over pancakes, yogurt, or oatmeal.  It’s equally stunning in sorbet, popsicles, or ice cubes infused into water or iced tea.  For a savory twist, try a yangmei chutney with red onion and ginger—perfect alongside grilled tofu, fish, or poultry.  Or toss the fruit into a quinoa or farro bowl with mint, cucumber, and a lemon vinaigrette for a cooling lunch. Yangmei even pairs well with soft cheeses, like chèvre or brie, making it an elegant appetizer option.

Ripeness, Freshness, and Flavor Impact

Like most berries, freshness is key to getting the best flavor and nutritional value from yangmei.  When ripe, yangmei is firm but gives slightly when pressed, and its color is deep purple or ruby red.  It should taste sweet with a bright tart finish.  Under-ripe yangmei can be overly sour and may have lower sugar and antioxidant levels. Overripe berries become mushy and lose flavor quickly.  For the best experience, consume within two days of purchase, or freeze them immediately.  Freezing yangmei preserves both its texture and antioxidant content. You can also dry them for a chewy, tangy snack or simmer them into jams and sauces.

Potential Sensitivities and Who Should Be Cautious

Yangmei is generally safe for most people, but a few groups should consume it with awareness.  Those with sensitive stomachs may experience mild acidity or bloating if eating too much, especially when the fruit is underripe.  The tartness can also irritate sensitive teeth or trigger reflux in some.  People on potassium-restricted diets (such as those with advanced kidney disease) should watch their intake of yangmei, as it contains a moderate amount of potassium.  Though not excessive, it can add up in combination with other high-potassium foods.  Some individuals with seasonal fruit allergies, particularly to berries or pitted fruits, may want to test yangmei in small amounts.  And as always, when trying yangmei juice or wine, double-check for added sugars or sulfites if you’re watching blood sugar or sensitivities.

Why Yangmei Deserves a Place in Your Daily Diet

Yangmei isn’t just a fruit—it’s an experience.  With its electric flavor, vivid color, and rich history in Chinese culture and medicine, this humble berry has all the makings of a global superfruit.  It delivers a perfect combination of refreshment, nourishment, and versatility.  Whether you’re reaching for something to satisfy a sweet tooth without guilt, looking for a post-workout recovery food, or simply wanting to try something new and powerful, yangmei fits the bill.  It’s a beautiful reminder that the most vibrant foods often come straight from nature, in the smallest, most unassuming packages.  From smoothie bowls to savory salads, from hydration to immunity, yangmei earns its spotlight on every table.  It’s time this underappreciated berry found its place not just in tradition, but in modern wellness, fitness, and flavor. Embrace yangmei as your new fruity ally—and taste the bold side of nutrition.