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Elderberry calories and nutrition facts
100 grams of elderberry contains 73 calories, with 0.7 g of protein, 18.4 g of carbohydrate and 0.5 g of fat. It provides 7 g of fiber per 100 g. Most of its calories come from carbohydrate.
Where the calories come from
Protein 3% Carbs 91% Fat 6%
How elderberry compares
Per 100 g, against the closest fruit in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Elderberry | 73 kcal | 0.7 g | 18.4 g | 0.5 g |
| Canned gooseberries, light syrup | 73 kcal | 0.7 g | 18.8 g | 0.2 g |
| Mangosteen, canned | 73 kcal | 0.4 g | 17.9 g | 0.6 g |
| Peach, canned, drained | 72 kcal | 0.5 g | 18.4 g | 0.2 g |
| Fig | 74 kcal | 0.8 g | 19.2 g | 0.3 g |
Nutrition facts for elderberry
| Nutrient | Per 100 g |
|---|---|
| Calories | 73 kcal |
| Protein | 0.7 g |
| Carbohydrate | 18.4 g |
| Fat | 0.5 g |
| Fiber | 7 g |
| Saturated fat | 0 g |
| Salt | 0 g |
Print an EU-style nutrition label for elderberry — per 100 g and per portion.
Vitamins and minerals in elderberry
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Vitamin C | 36 mg | 40% |
| Vitamin B6 | 0.23 mg | 14% |
| Iron | 1.6 mg | 9% |
| Copper | 0.06 mg | 7% |
| Potassium | 280 mg | 6% |
| Thiamin (B1) | 0.07 mg | 6% |
| Riboflavin (B2) | 0.06 mg | 5% |
| Calcium | 38 mg | 3% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common elderberry servings
How many calories in a portion of elderberry — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 100 g (100 g) | 73 kcal | 1 g | 18 g | 1 g |
| 1 cup (145 g) | 106 kcal | 1 g | 27 g | 1 g |
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Frequently asked questions
How many calories are in elderberry?
Elderberry has 73 calories per 100 grams.
How much protein is in elderberry?
Elderberry contains 0.7 g of protein per 100 g.
How much fiber does elderberry have?
Elderberry has 7 g of fiber per 100 g. Reference intakes for adults are around 25-30 g of fiber per day, so it contributes meaningfully.
Are these elderberry calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #171727 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
