Elderberry Nutrition Facts, Vitamins and Benefits

Elderberry benefits and place in a balanced diet

• Elderberry provides 7 g of dietary fiber per 100 g. Fiber supports normal bowel function and can contribute to fullness as part of a balanced diet.
• A 100 g serving contains about 36 mg of vitamin C. Vitamin C contributes to normal immune function, collagen formation and protection of cells from oxidative stress.
• Its potassium content is approximately 280 mg per 100 g. Potassium contributes to normal muscle and nervous-system function and the maintenance of normal blood pressure.
• It supplies about 5 mg of magnesium per 100 g. Magnesium contributes to normal energy metabolism and normal muscle function.
• It contains about 1.6 mg of iron per 100 g. Iron contributes to normal red blood cell formation and oxygen transport; absorption from plant foods varies.
• No single food prevents or treats disease. The nutritional value of elderberry depends on portion size 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.