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Elderberries

Elderberries, raw

Nutrition Facts

Serving sizeper 100g
Amount per serving
Calories73
% Daily Value
  • Total Fat 0,5 g1%
  • Saturated Fat 0,02 g0%
  • Trans Fat 0 g
  • Cholesterol 0 mg0%
  • Sodium 6 mg0%
  • Total Carbohydrate 18,4 g7%
  • Dietary Fiber 7 g25%
  • Total Sugars —
  • Protein 0,66 g1%
  • Vitamin D —
  • Calcium 38 mg3%
  • Iron 1,6 mg9%
  • Potassium 280 mg6%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
100g of Elderberries, raw contains 73 kcal calories, 0,66g protein, and 36mg vitamin c per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

81kcal
  • Protein3%(3 kcal)
  • Carbs91%(74 kcal)
  • Fat6%(5 kcal)

Nutrient density

30/ 100

Meets ≥10% Daily Value for 3 of 25 nutrients

Moderate nutrient density

Use Elderberries in your next meal plan

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Category: Fruits and Fruit Juices

Low calorieHigh fiberLow sodiumLow fatHigh vitamin CZero cholesterolVeganVegetarianPaleo-friendlyGluten-free
Potassium : Sodium ratio46.7 : 1
favorable
  • Elderberries has a potassium-to-sodium ratio of 46.7:1, which is considered favorable for blood-pressure support.
  • Elderberries contains more fiber per 100 g than cooked oatmeal — 7 g vs 2 g.

Full nutrient breakdown

per 100g
Macronutrients▾
Macronutrients
NutrientAmount% DV
Calories

Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams.

Also known as: Calories, kcal

73 kcal4%
Protein

Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones.

0,66 g1%
Carbohydrates

Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source.

Also known as: Carbohydrates

18,4 g7%
Total fat

Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins.

Also known as: Total Lipid, Fat

0,5 g1%
Fiber

Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety.

Also known as: Dietary Fiber

7 g25%
Minerals▾
Minerals
NutrientAmount% DV
Sodium

Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure.

Also known as: Salt (as Na)

6 mg0%
Potassium

Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure.

280 mg6%
Calcium

Mineral essential for bone and teeth structure, muscle contraction, and blood clotting.

38 mg3%
Magnesium

Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function.

5 mg1%
Phosphorus

Mineral that works with calcium to form bones and is a component of DNA and ATP.

39 mg3%
Iron

Mineral required for oxygen transport in hemoglobin and for energy metabolism.

1,6 mg9%
Zinc

Trace mineral essential for immune function, wound healing, and protein synthesis.

0,11 mg1%
Copper

Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense.

0,06 mg7%
Selenium

Trace mineral that supports thyroid function and antioxidant systems via selenoproteins.

0,6 µg1%
Fat detail▾
Fat detail
NutrientAmount% DV
Saturated fat

Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol.

Also known as: Saturated Fatty Acids, SFA

0,02 g0%
Monounsaturated fat

Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits.

Also known as: Monounsaturated Fatty Acids, MUFA

0,08 g—
Polyunsaturated fat

Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids.

Also known as: Polyunsaturated Fatty Acids, PUFA

0,25 g—
Trans fat

Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk.

Also known as: Trans Fatty Acids

0 g—
Cholesterol

Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people.

0 mg0%
EPA (Omega-3)

Eicosapentaenoic acid, a long-chain omega-3 fatty acid found in fatty fish; supports cardiovascular and inflammatory balance.

Also known as: Eicosapentaenoic Acid

0 g—
DHA (Omega-3)

Docosahexaenoic acid, a long-chain omega-3 fatty acid concentrated in fish; important for brain and eye health.

Also known as: Docosahexaenoic Acid

0 g—
DPA (Omega-3)

Docosapentaenoic acid, an intermediate omega-3 fatty acid found alongside EPA and DHA in marine foods.

Also known as: Docosapentaenoic Acid

0 g—
Vitamins▾
Vitamins
NutrientAmount% DV
Vitamin A

Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents.

Also known as: Retinol Activity Equivalents, RAE

30 µg3%
Retinol

Preformed vitamin A found in animal foods; the active form used directly by the body.

0 µg—
Vitamin C

Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption.

Also known as: Ascorbic Acid

36 mg40%
Thiamin (B1)

B-vitamin required for carbohydrate metabolism and nervous-system function.

Also known as: Vitamin B1, Thiamine

0,07 mg6%
Riboflavin (B2)

B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN.

Also known as: Vitamin B2

0,06 mg5%
Niacin (B3)

B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP.

Also known as: Vitamin B3, Nicotinic Acid

0,5 mg3%
Pantothenic acid (B5)

B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism.

Also known as: Vitamin B5

0,14 mg3%
Vitamin B6

B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation.

Also known as: Pyridoxine

0,23 mg14%
Folate (B9)

B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy.

Also known as: Vitamin B9, Folic Acid, Folacin

6 µg2%
Vitamin B12

B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods.

Also known as: Cobalamin

0 µg0%
Amino acids▾
Amino acids
NutrientAmount% DV
Lysine0,03 g—
Leucine0,06 g—
Isoleucine0,03 g—
Valine0,03 g—
Threonine0,03 g—
Methionine0,01 g—
Phenylalanine0,04 g—
Tryptophan0,01 g—
Histidine0,02 g—
Arginine0,05 g—
Other▾
Other
NutrientAmount% DV
Water

Water content of the food. Foods high in water tend to be lower in energy density and support hydration.

79,8 g—
Alcohol0 g—

Fatty acid profile

Breakdown of fats per 100 grams

0,4 g
  • Saturated7%(0,02 g)
  • Monounsaturated23%(0,08 g)
  • Polyunsaturated71%(0,25 g)

Household serving sizes

g
cup
145 g

Frequently asked questions about Elderberries

How many calories in Elderberries?

Elderberries contains 73 kcal per 100 grams, sourced from USDA FoodData Central.

How much sodium is in Elderberries?

Elderberries contains 6 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.

What are the macros in Elderberries?

Per 100 grams, Elderberries contains 0.66 g protein, 18.4 g carbohydrates, and 0.5 g total fat.

Is Elderberries good for keto or low-carb?

Elderberries has 18.4 g carbs per 100 g — typically not a keto or low-carb staple.

Where does Elderberries nutrition data come from?

Nutrition data for Elderberries is sourced from USDA FoodData Central (FDC ID 171727). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/171727/nutrients.

Diet compatibility

  • Low calorieFewer than 100 kcal per 100 g, so it adds volume and nutrients to a plate without crowding out the calorie budget.
  • High fiberAt least 6 g of dietary fiber per 100 g — supports satiety, glycemic stability, and digestive health.
  • Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
  • Low fatUnder 3 g of total fat per 100 g, the FDA threshold for "low fat" on packaged foods.
  • High vitamin CDelivers at least 20% of the Daily Value for vitamin C per 100 g — an antioxidant that also aids iron absorption.
  • Zero cholesterolContains no measurable cholesterol per 100 g; fits heart-health eating patterns that cap dietary cholesterol.
  • VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
  • VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
  • Paleo-friendlyFalls within whole-food paleo guidelines: no grains, legumes, dairy, or refined additives in the USDA category.
  • Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.

Foods that pair well with Elderberries

Complementary ingredients from related USDA categories — useful starting points when planning a meal around Elderberries.

3 meal ideas using Elderberries

Starter templates matched to Elderberries's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.

  • Breakfast

    Fiber-rich breakfast bowl featuring elderberries

    Combine elderberries with rolled oats, Greek yogurt, and berries for a breakfast that clears 12 g of fiber and keeps you full through the morning.

  • Lunch

    Plant-based lunch with elderberries

    A warm grain bowl with elderberries, chickpeas, seasonal greens, and lemon-tahini dressing — filling, colourful, and entirely plant-based.

  • Dinner

    Low-sodium dinner with elderberries

    Roast elderberries with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.

Where does this data come from?

Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.

Data sourced from USDA FoodData Central (FDC ID: 171727), accessed 2019-04-01.

Published: 2019-04-01

More foods in Fruits and Fruit Juices

Use Elderberries in your next meal plan

Melio can build a complete week of meals around Elderberries (or any food in our database), tailored to your macro goals and dietary preferences.

Create a meal plan
Elderberries: 0 mg Cholesterol per 100g + recipes | План харчування