Elderberries (raw) nutrition facts
Per 1 cup · 145 g
of a 2,000 cal day
- Protein1g3% of calories
- Carbs27g91% of calories
- Fat0.7g5% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Elderberries (raw) (1 cup, 145 g) has 106 calories, with 1 g of protein, 27 g of carbohydrates and 0.7 g of fat. Most of its energy comes from carbs (91% of calories). It is high in dietary fiber (36% DV), Vitamin C (58% DV) and Vitamin B6 (26% DV).
High in
20%+ of the daily value
- Dietary fiber36%
- Vitamin C58%
- Vitamin B626%
- Iron29%
Good source of
10–19% of the daily value
- Copper10%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (145 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 44 μg | 5% |
| Vitamin C | 52 mg | 58% |
| Thiamine | 0.1 mg | 8% |
| Riboflavin (B2) | 0.1 mg | 7% |
| Niacin | 1 mg | 5% |
| Vitamin B6 | 0.3 mg | 26% |
| Folate (B9) | 9 μg | 2% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.2 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 55 mg | 6% |
| Iron | 2 mg | 29% |
| Potassium | 406 mg | 9% |
| Magnesium | 7 mg | 2% |
| Phosphorus | 57 mg | 8% |
| Zinc | 0.2 mg | 1% |
| Copper | 0.1 mg | 10% |
| Selenium | 1 μg | 2% |
Full breakdown · 26 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0 g | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.1 g | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Glutamic acid | 0.1 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0 g | — |
| Isoleucine | 0 g | — |
| Leucine | 0.1 g | — |
| Lysine | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 0.1 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 0.4 g | — |
| Proline | 0 g | — |
| Retinol | 0 μg | — |
| Serine | 0 g | — |
| Threonine | 0 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0 g | — |
How it compares
Calories per listed serving.
- Elderberries (raw)106
- Nature's Truth Sambucus Black Elderberry Dietary Supplement Gummies25
- Nature's Way Sambucus Gummies, Standardized Elderberry20
- Nature's Way Sambucus Standardized Elderberry Gummies20
- Nature's Bounty Elderberry Gummies20
- Nature Made Elderberry, Gummies15
- Equate Black Elderberry Gummies10
Similar foods
15 calNature Made Elderberry, Gummies2 gummies−91 cal- 🍽️20 calNature's Way Sambucus Gummies, Standardized Elderberry2 gummies−86 cal
- 🍽️20 calNature's Way Sambucus Standardized Elderberry Gummies2 gummies−86 cal
- 🍽️25 calNature's Truth Sambucus Black Elderberry Dietary Supplement Gummies2 vegan gummies−81 cal
- 🍽️10 calEquate Black Elderberry Gummies1 gummy−96 cal
- 🍽️20 calNature's Bounty Elderberry Gummies2 gummies−86 cal
Burning 106 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 20minWalking (3.5 mph)
- 13minCycling (moderate)
- 9minRunning (6 mph)
- 15minSwimming laps
Common questions
How many calories are in Elderberries (raw)?
One serving of Elderberries (raw) (1 cup) has 106 calories, which works out to 73 calories per 100 g. That is about 5.3% of a 2,000-calorie day.
Are Elderberries (raw) high in protein?
Not especially. It has 1 g of protein per serving, and protein supplies 3% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Elderberries (raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 17 g of net carbs and 91% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Elderberries (raw)?
8.7 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
