Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

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
TOP 14% Vitamin C ⓘHigher in Vitamin C content than 86% of foods
TOP 15% Fiber ⓘHigher in Fiber content than 85% of foods
TOP 23% Vitamin A ⓘHigher in Vitamin A content than 77% of foods
TOP 37% Carbs ⓘHigher in Carbs content than 63% of foods
TOP 39% 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 Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 60% 4% 17% 25% 1% 3% 21% 0% 4%
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%

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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 36% 0% 0% 120% 18% 14% 10% 9% 54% 5% 0% 0% 0%
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%
Choline: 0 mg of 550 mg 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

19% 78%
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 Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 14% 8% 6% 7% 4% 4% 7% 6% 7%
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

7% 23% 71%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.08 g
Polyunsaturated fat: 0.247 g

Fiber content ratio for Elderberry

38% 62%
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 OrangeOrange
Protein 0.66g 2% 89% 4.3 times less than BroccoliBroccoli
Fats 0.5g 1% 80% 66.6 times less than Cheddar CheeseCheddar Cheese
Vitamin C 36mg 40% 14% 1.5 times less than LemonLemon
Net carbs 11.4g N/A 43% 4.8 times less than ChocolateChocolate
Carbs 18.4g 6% 37% 1.5 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Iron 1.6mg 20% 46% 1.6 times less than Beef broiledBeef broiled
Calcium 38mg 4% 39% 3.3 times less than MilkMilk
Potassium 280mg 8% 41% 1.9 times more than CucumberCucumber
Magnesium 5mg 1% 92% 28 times less than AlmondAlmond
Fiber 7g 28% 15% 2.9 times more than OrangeOrange
Copper 0.06mg 7% 75% 2.3 times less than ShiitakeShiitake
Zinc 0.11mg 1% 90% 57.4 times less than Beef broiledBeef broiled
Phosphorus 39mg 6% 81% 4.7 times less than Chicken meatChicken meat
Sodium 6mg 0% 89% 81.7 times less than White BreadWhite Bread
Vitamin A 600IU 12% 23% 27.8 times less than CarrotCarrot
Vitamin A RAE 30µg 3% 39%
Selenium 0.6µg 1% 88%
Vitamin B1 0.07mg 6% 62% 3.8 times less than Pea rawPea raw
Vitamin B2 0.06mg 5% 78% 2.2 times less than AvocadoAvocado
Vitamin B3 0.5mg 3% 78% 19.1 times less than Turkey meatTurkey meat
Vitamin B5 0.14mg 3% 86% 8.1 times less than Sunflower seedSunflower seed
Vitamin B6 0.23mg 18% 46% 1.9 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Trans Fat 0g N/A 100% N/AMargarine
Folate 6µg 2% 76% 10.2 times less than Brussels sproutBrussels sprout
Saturated Fat 0.02g 0% 90% 256.3 times less than Beef broiledBeef broiled
Monounsaturated Fat 0.08g N/A 82% 122.5 times less than AvocadoAvocado
Polyunsaturated fat 0.25g N/A 75% 191 times less than WalnutWalnut
Tryptophan 0.01mg 0% 94% 23.5 times less than Chicken meatChicken meat
Threonine 0.03mg 0% 96% 26.7 times less than Beef broiledBeef broiled
Isoleucine 0.03mg 0% 96% 33.9 times less than Salmon rawSalmon raw
Leucine 0.06mg 0% 95% 40.5 times less than Tuna BluefinTuna Bluefin
Lysine 0.03mg 0% 97% 17.4 times less than TofuTofu
Methionine 0.01mg 0% 95% 6.9 times less than QuinoaQuinoa
Phenylalanine 0.04mg 0% 95% 16.7 times less than EggEgg
Valine 0.03mg 0% 96% 61.5 times less than Soybean rawSoybean raw
Histidine 0.02mg 0% 96% 49.9 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 73
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
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
ok
 ⓘ 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
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171727/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.