Elderberry
Categories
| Macros | per 100 g |
|---|---|
| Calories | 67 kcal |
| Protein | 0.7 g |
| Fat | 0.5 g |
| Carbs | 18.4 g |
Elderberry is a small, dark purple berry from the Sambucus tree, almost always cooked or processed before eating — raw elderberries are generally not consumed on their own and are typically used in syrups, jams, juices and wines. Per 100 g, elderberries provide 67 kcal, 0.7 g of protein, 0.5 g of fat, 18.4 g of carbohydrates and a notable 7 g of dietary fibre, with sugars accounting for 6.5 g of those carbohydrates. They contribute 280 mg of potassium, 38 mg of calcium and 39 mg of phosphorus per 100 g, alongside 29 mg of vitamin C and 30 mcg of vitamin A. No glycemic index figure is available for this food. Elderberries fit vegan, vegetarian, gluten-free, dairy-free, paleo, Mediterranean and low-FODMAP dietary patterns.
How many calories in elderberries?
Raw elderberries contain 67 kcal per 100 g. Because they are most often consumed in processed forms like syrups or jams, the calorie count of the final product will vary depending on added sugar.
How much vitamin C is in elderberries?
Elderberries contain 29 mg of vitamin C per 100 g. That places them in a similar range to some citrus fruits, though actual intake depends heavily on how they are prepared, as heat can reduce vitamin C content.
How much potassium is in elderberries?
Elderberries provide 280 mg of potassium per 100 g, which is a reasonably high amount for a berry — comparable to bananas and notably higher than most other common berries like strawberries or blueberries.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 67.0 kcal |
| Protein | 0.66 g |
| Fat | 0.50 g |
| Carbs | 18.4 g |
| Sugars | 6.5 g |
| Fiber | 7.0 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.023 g |
| Monounsaturated | 0.080 g |
| Polyunsaturated | 0.25 g |
| Trans | 0 g |
| Omega-3 | 0.090 g |
| Omega-6 | 0.16 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 38.0 mg |
| Iron | 0.90 mg |
| Magnesium | 5.0 mg |
| Phosphorus | 39.0 mg |
| Potassium | 280 mg |
| Sodium | 6.0 mg |
| Zinc | 0.11 mg |
| Copper | 0.060 mg |
| Selenium | 0.60 mcg |
| Iodine | 2.5 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 30.0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 29.0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1.0 mg |
| Thiamin (B1) | 0.070 mg |
| Riboflavin (B2) | 0.060 mg |
| Niacin (B3) | 0.50 mg |
| Pantothenic acid (B5) | 0.14 mg |
| Vitamin B6 | 0.18 mg |
| Folate (B9) | 6.0 mcg |
| Vitamin B12 | 0 mcg |
