How healthy are elderberries?
Are elderberries healthy? Yes, when cooked. Elderberries score 86/100 on the HowHealthyIs Score: 100 g provide 73 kcal, 36 mg vitamin C and 7 g fiber. Elderberries are high in fiber and vitamin C and owe their dark color to anthocyanin pigments. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Elderberries rank higher than 86% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C55%
- Fiber34%
- Iron12%
- Potassium8%
- Vitamin A5%
- Calcium4%
- Protein2%
- Magnesium2%
- Vitamin E0%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 121 minus 1 = 121. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in elderberries?
Calories106kcal
Protein1g
Carbohydrates27g
Fat0.7g
Fiber10g
Sugars0g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 73 kcal | 106 kcal | |
| Protein | 0.7 g | 1 g | 2% |
| Carbohydrates | 18 g | 27 g | 10% |
| Fiber | 7 g | 10 g | 36% |
| Sugars | 0 g | 0 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.5 g | 0.7 g | 1% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Omega-3 fats | <0.1 g | 0.1 g | |
| Vitamins | |||
| Vitamin A | 30 µg | 44 µg | 5% |
| Vitamin C | 36 mg | 52 mg | 58% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0 mg | 0 mg | 0% |
| Vitamin K | 0 µg | 0 µg | 0% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Folate | 6 µg | 8.7 µg | 2% |
| Minerals | |||
| Calcium | 38 mg | 55 mg | 4% |
| Iron | 1.6 mg | 2.3 mg | 13% |
| Potassium | 280 mg | 406 mg | 9% |
| Magnesium | 5 mg | 7.3 mg | 2% |
| Zinc | 0.1 mg | 0.2 mg | 1% |
| Sodium | 6 mg | 8.7 mg | 0% |
Source: USDA FoodData Central, "Elderberries, raw" (FDC 171727). Values rounded.
Why are elderberries good for you?
- 52 mg vitamin C in 1 cup, 58% of the daily value. Vitamin C contributes to the normal function of the immune system.
- 10 g fiber in 1 cup, 36% of the daily value. Most adults eat well under the 28 g daily value for fiber.
- 2.3 mg iron in 1 cup, 13% of the daily value. Iron contributes to the normal formation of red blood cells.
Good ways to use them
- Cooked into compotes, jams or pies
- Simmered with apples or pears
What should you watch out for?
- Raw berries, stems and leaves contain compounds that can cause nausea and vomiting, so the berries should be cooked before eating. Syrups and gummies are usually sweetened.
Which fruits score higher?
Other fruits with more nutrition per calorie. Variety matters more than picking one winner.
How do elderberries compare?
Common questions about elderberries
How many calories are in elderberries?
100 g of elderberries has 73 kcal. A typical portion, 1 cup (145 g), has about 106 kcal.
How much protein is in elderberries?
Elderberries have 0.7 g of protein per 100 g, or about 1 g in 1 cup.
Are elderberries good for weight loss?
Elderberries are low in calories (73 kcal per 100 g), so they add volume to meals without many calories. No single food causes weight loss; the overall diet does.