Elderberry Nutrition Facts, Vitamins and Benefits

Elderberry benefits and place in a balanced diet

• A 100 g portion provides approximately 73 kcal; portion size and preparation affect total energy intake.
• Its approximately 79.8 g of water per 100 g contributes to total fluid intake.
• Its approximately 7 g of dietary fiber per 100 g contributes to fiber intake; a fiber-containing diet can support normal bowel function and fullness.
• About 36 mg of vitamin C per 100 g contributes to normal immune function, collagen formation and the absorption of iron from plant foods.
• About 30 µg RAE of vitamin A per 100 g contributes to normal vision, immune function and the maintenance of skin and mucous membranes.
• Its recorded folate content contributes to normal blood formation, cell division and homocysteine metabolism.
• About 0.23 mg of vitamin B6 per 100 g contributes to normal protein and glycogen metabolism, nervous-system function and red blood-cell formation.
• About 38 mg of calcium per 100 g contributes to the maintenance of normal bones and teeth, muscle function and nerve transmission.
• About 280 mg of potassium per 100 g contributes to normal muscle and nervous-system function and the maintenance of normal blood pressure.
• About 5 mg of magnesium per 100 g contributes to normal energy metabolism and muscle and nervous-system function.
• About 1.6 mg of iron per 100 g contributes to normal red-blood-cell and haemoglobin formation and oxygen transport. Absorption of plant iron varies with the meal.
• No single food prevents or treats disease. The nutritional value of elderberry depends on portion size, variety, ripeness and the overall eating pattern.

Elderberry nutrition facts

The table covers calories, macronutrients, vitamins, minerals, fatty acids and amino acids where a measured value is available. Values are shown per 100 g and for a 145 g reference serving.

How many calories are in Elderberry?

100 g (about 3.5 oz) provides approximately 73 kcal. A 145 g reference serving provides approximately 105.9 kcal. Values vary with variety, ripeness and preparation.

How to use Elderberry in the kitchen

Elderberry can be eaten on its own when appropriate, added to breakfast bowls, salads or desserts, or used in sauces and drinks. Preparation changes the edible portion and may alter nutrient values.