Elderberry nutrition: calories, carbs, GI, protein, fiber, fats
Elderberries, raw
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Elderberry
| Calories ⓘ Calories per 100-gram serving | 73 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 11.4 grams |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | -4.7 (alkaline) |
| Oxalates ⓘ https://www.sciencedirect.com/science/article/abs/pii/S0308814602002121 | 72mg |
Vitamin C ⓘHigher in Vitamin C content than 86% of foods
Fiber ⓘHigher in Fiber content than 85% of foods
Vitamin A ⓘHigher in Vitamin A content than 77% of foods
Carbs ⓘHigher in Carbs content than 63% of foods
Calcium ⓘHigher in Calcium content than 61% of foods
Elderberry calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 73 | |
| Calories in 1 cup | 106 | 145 g |
Mineral coverage chart
Calcium:
38 mg of 1,000 mg
4%
Iron:
1.6 mg of 8 mg
20%
Magnesium:
5 mg of 420 mg
1%
Phosphorus:
39 mg of 700 mg
6%
Potassium:
280 mg of 3,400 mg
8%
Sodium:
6 mg of 2,300 mg
0%
Zinc:
0.11 mg of 11 mg
1%
Copper:
0.061 mg of 1 mg
7%
Manganese:
0 mg of 2 mg
0%
Selenium:
0.6 µg of 55 µg
1%
Choline:
0 mg of 550 mg
0%
Mineral chart - relative view
Calcium
38 mg
TOP 39%
Potassium
280 mg
TOP 41%
Iron
1.6 mg
TOP 46%
Copper
0.061 mg
TOP 75%
Phosphorus
39 mg
TOP 81%
Selenium
0.6 µg
TOP 88%
Sodium
6 mg
TOP 89%
Zinc
0.11 mg
TOP 90%
Magnesium
5 mg
TOP 92%
Vitamin coverage chart
Vitamin A:
600 IU of 5,000 IU
12%
Vitamin E :
0 mg of 15 mg
0%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
36 mg of 90 mg
40%
Vitamin B1:
0.07 mg of 1 mg
6%
Vitamin B2:
0.06 mg of 1 mg
5%
Vitamin B3:
0.5 mg of 16 mg
3%
Vitamin B5:
0.14 mg of 5 mg
3%
Vitamin B6:
0.23 mg of 1 mg
18%
Folate:
6 µg of 400 µg
2%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
0 µg of 120 µg
0%
Vitamin chart - relative view
Vitamin C
36 mg
TOP 14%
Vitamin A
600 IU
TOP 23%
Vitamin B6
0.23 mg
TOP 46%
Vitamin B1
0.07 mg
TOP 62%
Folate
6 µg
TOP 76%
Vitamin B2
0.06 mg
TOP 78%
Vitamin B3
0.5 mg
TOP 78%
Vitamin B5
0.14 mg
TOP 86%
Vitamin B12
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 1%
0.66 g of 50 g
1%
Fats:
Daily Value: 1%
0.5 g of 65 g
1%
Carbs:
Daily Value: 6%
18.4 g of 300 g
6%
Water:
Daily Value: 4%
79.8 g of 2,000 g
4%
Other:
0.64 g
Protein quality breakdown
Tryptophan:
13 mg of 280 mg
5%
Threonine:
27 mg of 1,050 mg
3%
Isoleucine:
27 mg of 1,400 mg
2%
Leucine:
60 mg of 2,730 mg
2%
Lysine:
26 mg of 2,100 mg
1%
Methionine:
14 mg of 1,050 mg
1%
Phenylalanine:
40 mg of 1,750 mg
2%
Valine:
33 mg of 1,820 mg
2%
Histidine:
15 mg of 700 mg
2%
Fat type information
Saturated Fat:
0.023 g
Monounsaturated Fat:
0.08 g
Polyunsaturated fat:
0.247 g
Fiber content ratio for Elderberry
Sugar:
0 g
Fiber:
7 g
Other:
11.4 g
All nutrients for Elderberry per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 73kcal | 4% | 80% |
1.6 times more than Orange
|
| Protein | 0.66g | 2% | 89% |
4.3 times less than Broccoli
|
| Fats | 0.5g | 1% | 80% |
66.6 times less than Cheddar Cheese
|
| Vitamin C | 36mg | 40% | 14% |
1.5 times less than Lemon
|
| Net carbs | 11.4g | N/A | 43% |
4.8 times less than Chocolate
|
| Carbs | 18.4g | 6% | 37% |
1.5 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Iron | 1.6mg | 20% | 46% |
1.6 times less than Beef broiled
|
| Calcium | 38mg | 4% | 39% |
3.3 times less than Milk
|
| Potassium | 280mg | 8% | 41% |
1.9 times more than Cucumber
|
| Magnesium | 5mg | 1% | 92% |
28 times less than Almond
|
| Fiber | 7g | 28% | 15% |
2.9 times more than Orange
|
| Copper | 0.06mg | 7% | 75% |
2.3 times less than Shiitake
|
| Zinc | 0.11mg | 1% | 90% |
57.4 times less than Beef broiled
|
| Phosphorus | 39mg | 6% | 81% |
4.7 times less than Chicken meat
|
| Sodium | 6mg | 0% | 89% |
81.7 times less than White Bread
|
| Vitamin A | 600IU | 12% | 23% |
27.8 times less than Carrot
|
| Vitamin A RAE | 30µg | 3% | 39% | |
| Selenium | 0.6µg | 1% | 88% | |
| Vitamin B1 | 0.07mg | 6% | 62% |
3.8 times less than Pea raw
|
| Vitamin B2 | 0.06mg | 5% | 78% |
2.2 times less than Avocado
|
| Vitamin B3 | 0.5mg | 3% | 78% |
19.1 times less than Turkey meat
|
| Vitamin B5 | 0.14mg | 3% | 86% |
8.1 times less than Sunflower seed
|
| Vitamin B6 | 0.23mg | 18% | 46% |
1.9 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Folate | 6µg | 2% | 76% |
10.2 times less than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 0.02g | 0% | 90% |
256.3 times less than Beef broiled
|
| Monounsaturated Fat | 0.08g | N/A | 82% |
122.5 times less than Avocado
|
| Polyunsaturated fat | 0.25g | N/A | 75% |
191 times less than Walnut
|
| Tryptophan | 0.01mg | 0% | 94% |
23.5 times less than Chicken meat
|
| Threonine | 0.03mg | 0% | 96% |
26.7 times less than Beef broiled
|
| Isoleucine | 0.03mg | 0% | 96% |
33.9 times less than Salmon raw
|
| Leucine | 0.06mg | 0% | 95% |
40.5 times less than Tuna Bluefin
|
| Lysine | 0.03mg | 0% | 97% |
17.4 times less than Tofu
|
| Methionine | 0.01mg | 0% | 95% |
6.9 times less than Quinoa
|
| Phenylalanine | 0.04mg | 0% | 95% |
16.7 times less than Egg
|
| Valine | 0.03mg | 0% | 96% |
61.5 times less than Soybean raw
|
| Histidine | 0.02mg | 0% | 96% |
49.9 times less than Turkey meat
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 73
% Daily Value*
2%
Total Fat
1g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
0%
Sodium 6mg
6%
Total Carbohydrate
18g
28%
Dietary Fiber
7g
Total Sugars g
Includes ? g Added Sugars
Protein
1g
Vitamin D
0mcg
0%
Calcium
38mg
4%
Iron
2mg
25%
Potassium
280mg
8%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Elderberry nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.