Food guide

Elderberries

Dark berries traditionally simmered into syrups; raw fruit is astringent and should be cooked.

FruitPlant-Based

Elderberries, a nutrient-dense fruit food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of elderberries, raw for fair comparison. Typical serving: 100 g raw — 73 kcal per 100 g serving.

Nutrition information for Elderberries
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	73 kcal	73 kcal	100 kcal
Protein	0.7 g	0.7 g	1 g
Carbohydrate	18.4 g	18.4 g	25.2 g
Fat	0.5 g	0.5 g	0.7 g
Fibre	7 g	7 g	9.6 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of elderberries, with a typical serving and FDA Daily Value for adults.

Micronutrients for Elderberries
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	30 µg	30 µg	3%
Vitamin C	36 mg	36 mg	40%
Thiamin	0.07 mg	0.07 mg	6%
Riboflavin	0.06 mg	0.06 mg	5%
Niacin	0.5 mg	0.5 mg	3%
Vitamin B6	0.23 mg	0.23 mg	14%
Folate	6 µg	6 µg	2%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.14 mg	0.14 mg	3%
Minerals
Calcium	38 mg	38 mg	3%
Iron	1.6 mg	1.6 mg	9%
Magnesium	5 mg	5 mg	1%
Phosphorus	39 mg	39 mg	3%
Potassium	280 mg	280 mg	6%
Sodium	6 mg	6 mg	<1%
Zinc	0.11 mg	0.11 mg	1%
Selenium	0.6 µg	0.6 µg	1%
Copper	0.061 mg	0.061 mg	7%

Source: USDA FoodData Central — Elderberries, raw

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat elderberries?

Useful fibre in a familiar, everyday food.
Dark berries traditionally simmered into syrups; raw fruit is astringent and should be cooked.

How to include it

Eat as it is, or pair with yogurt or oats for protein.
Typical pairing ideas: Honey, Lemon, Ginger.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.