Dietary labels are inferred automatically from Elderberries, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Good nutrient density 35/100
How many beneficial nutrients Elderberries, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Elderberries, raw come from — the split across carbs, fat & protein.
91% from carbs
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Carbs 91%18.4 g per serving
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Fat 6%0.5 g per serving
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Protein 3%0.7 g per serving
What Elderberries, raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 18.4 g | |
| Dietary Fiber | 7.0 g |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.5 g | |
| Saturated Fat | 0.0 g | |
| Monounsaturated Fat | 0.1 g | — |
| Polyunsaturated Fat | 0.2 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 85.0 mg | — |
| Omega-6 Fatty Acids | 162.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 0.0 mg | — |
| Palmitic Acid | 18.0 mg | — |
| Stearic Acid | 5.0 mg | — |
| Palmitoleic Acid | 0.0 mg | — |
| Oleic Acid | 80.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 162.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 0.7 g | |
| Histidine | 15.0 mg | — |
| Isoleucine | 27.0 mg | — |
| Leucine | 60.0 mg | — |
| Lysine | 26.0 mg | — |
| Methionine | 14.0 mg | — |
| Phenylalanine | 40.0 mg | — |
| Threonine | 27.0 mg | — |
| Tryptophan | 13.0 mg | — |
| Valine | 33.0 mg | — |
| Alanine | 30.0 mg | — |
| Arginine | 47.0 mg | — |
| Aspartic Acid | 58.0 mg | — |
| Cystine | 15.0 mg | — |
| Glutamic Acid | 96.0 mg | — |
| Glycine | 36.0 mg | — |
| Proline | 25.0 mg | — |
| Serine | 32.0 mg | — |
| Tyrosine | 51.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 30.0 mcg | |
| Vitamin C | 36.0 mg | |
| Vitamin D | ~ | — |
| Vitamin E | ~ | — |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 0.5 mg | |
| Vitamin B6 | 0.2 mg | |
| Folate (B9) | 6.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.1 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 38.0 mg | |
| Iron | 1.6 mg | |
| Magnesium | 5.0 mg | |
| Phosphorus | 39.0 mg | |
| Potassium | 280.0 mg | |
| Sodium | 6.0 mg | |
| Zinc | 0.1 mg | |
| Copper | 0.1 mg | |
| Selenium | 0.6 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 0.6 g | — |
About Elderberries, raw
Elderberries are tiny, deep purple-black berries that hang in heavy clusters from the elder tree, long valued in folk tradition and now popular in syrups and supplements. They are sharp, tart and astringent, with a deep, almost wine-like flavor once cooked and sweetened.
At about 73 calories per 100 grams they are rich in vitamin C, fiber and the dark anthocyanin pigments behind their color and their antioxidant reputation. They have a long history as a home remedy for colds and flu, though it is fair to say the evidence is far more modest than the enthusiasm.
Crucially, elderberries should never be eaten raw: the uncooked berries, along with the leaves, stems and unripe fruit, contain cyanide-producing compounds that can cause nausea and stomach upset. Cooking destroys them, which is why elderberries are always made into syrup, jam, cordial or wine rather than eaten fresh.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Elderberries, raw?
There are 73 calories in 100 g of Elderberries, raw, or about 106 calories in 1 cup (145 g).
How much protein is in Elderberries, raw?
Elderberries, raw contains 0.7 g of protein per 100 g.
How many carbs are in Elderberries, raw?
Elderberries, raw has 18.4 g of carbohydrates per 100 g.
How much fat is in Elderberries, raw?
Elderberries, raw provides 0.5 g of total fat per 100 g.
What is Elderberries, raw a good source of?
Elderberries, raw is an excellent source of Vitamin C (40% DV) and Dietary Fiber (25% DV) and a good source of Vitamin B6 (per 100 g). Daily Values are based on a 2,000-calorie diet.
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