Elderberries (raw) nutrition facts
Sambucus spp.
100 grams of elderberries, raw contain 73 calories, 0.7 g of protein, 18 g of carbohydrates and 0.5 g of fat. It is an excellent source of vitamin C (40% DV) and dietary fiber (25% DV). Most of its calories (91%) come from carbs. It is high in fiber.
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Values shown for 100 g.
Rich in
- Vitamin C40%
- Dietary fiber25%
- Vitamin B614%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 30 µg | 3% |
| Vitamin C | 36 mg | 40% |
| Thiamin (B1) | 0.07 mg | 6% |
| Riboflavin (B2) | 0.06 mg | 5% |
| Niacin (B3) | 0.5 mg | 3% |
| Pantothenic acid (B5) | 0.14 mg | 3% |
| Vitamin B6 | 0.23 mg | 14% |
| Folate | 6 µg | 2% |
| Vitamin B12 | 0 µg | 0% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 38 mg | 3% |
| Iron | 1.6 mg | 9% |
| Potassium | 280 mg | 6% |
| Magnesium | 5 mg | 1% |
| Phosphorus | 39 mg | 3% |
| Zinc | 0.11 mg | 1% |
| Copper | 0.06 mg | 7% |
| Selenium | 0.6 µg | 1% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | - |
| Monounsaturated fat | 0.08 g | - |
| Polyunsaturated fat | 0.25 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 79.8 g | - |
| Alcohol | 0 g | - |
How it compares to other fruits and fruit juices
| Per 100 g | Elderberries (raw) | Category average | Difference |
|---|---|---|---|
| Calories | 73 | 87.3 | -16% |
| Protein | 0.66 g | 0.91 g | -28% |
| Total carbohydrate | 18.4 g | 21.6 g | -15% |
| Total fat | 0.5 g | 0.55 g | -9% |
| Dietary fiber | 7 g | 2.45 g | +185% |
| Sodium | 6 mg | 16.1 mg | -63% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 171727. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.