Elderberries, raw
* 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.
Macronutrients
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| 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
These small, dark purple berries grow in clusters on the elder tree and are known for their deep, tart flavor. While they can be eaten raw, they are more commonly used in cooked preparations due to their naturally bitter taste and the presence of compounds that can be mildly toxic when uncooked. When properly prepared, they offer a rich source of antioxidants, particularly anthocyanins, which are responsible for their vibrant color and potential anti-inflammatory benefits. They also provide a good amount of dietary fiber, which supports digestive health, and contain vitamin C, which contributes to immune function.
In the kitchen, these berries are most often transformed into syrups, jams, and jellies, where their tartness can be balanced with sweetness. They are also a popular ingredient in herbal teas and wellness tonics, especially during cold and flu season, due to their traditional use in supporting immune health. Some people incorporate them into baked goods like pies or muffins, though they are usually cooked down first to mellow their sharpness. Because of their strong flavor, they pair well with other fruits and spices like cinnamon or ginger. When using them, it's important to remove all stems and avoid consuming them in large quantities raw, as this can lead to digestive discomfort.
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