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Elderberries, raw
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Your nutrition snapshot
Buy on AmazonMacronutrient proportions by weight
Values for 100 g. Change the serving to recalculate.
* The % Daily Value 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.
Vitamins
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 36 MG | 40% | |
| Thiamin | 0.1 MG | 6% | |
| Riboflavin | 0.1 MG | 5% | |
| Niacin | 0.5 MG | 3% | |
| Pantothenic acid | 0.1 MG | 3% | |
| Vitamin B-6 | 0.2 MG | 14% | |
| Folate, total | 6 UG | 2% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 30 UG | 3% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 38 MG | 3% | |
| Iron, Fe | 1.6 MG | 9% | |
| Magnesium, Mg | 5 MG | 1% | |
| Phosphorus, P | 39 MG | 3% | |
| Potassium, K | 280 MG | 6% | |
| Sodium, Na | 6 MG | 0% | |
| Zinc, Zn | 0.1 MG | 1% | |
| Copper, Cu | 0.1 MG | 7% | |
| Selenium, Se | 0.6 UG | 1% |
Nutrition Highlights
- Low in calories with 73 kcal per 100g.
- Very low in fat (0.5g per 100g).
- High in dietary fiber (7g per 100g), supporting digestive health.
- Good source of Vitamin C, total ascorbic acid (40% DV).
About Elderberries, raw
Raw elderberries have a sharp, almost medicinal tartness that makes them essentially inedible straight from the branch. They're used almost exclusively cooked, in syrups, jams, and folk-remedy preparations. The carbohydrate load is modest for a fruit, and fiber content is decent relative to their size. Their deep purple pigment signals a high concentration of anthocyanins, which is most of their appeal nutritionally.
Dietary Information
Elderberries, raw is considered low-fat, high-fiber, making it a suitable choice for various dietary plans.
Notable micronutrients in Elderberries, raw include Vitamin C, total ascorbic acid (40% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 73 calories per 100 grams, Elderberries, raw gets 4% of its calories from protein, 101% from carbohydrates, and 6% from fat. This is lower than most foods and comparable to fruits and vegetables.
Compare Elderberries, raw
See how Elderberries, raw compares to other foods in terms of nutrition:
- Elderberries, raw vs Blueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)
- Elderberries, raw vs Blueberries, frozen, sweetened
- Elderberries, raw vs Carissa, (natal-plum), raw
- Elderberries, raw vs Cherimoya, raw
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