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 for selected serving | 73 kcal |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 11 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 | 72 mg |
Elderberry calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 73 | |
| Calories in 1 cup | 106 | 145 g |
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
1800IU of 5,000IU
36%
Vitamin E:
0mg of 15mg
0%
Vitamin D:
0µg of 10µg
0%
Vitamin C:
108mg of 90mg
120%
Vitamin B1:
0.21mg of 1mg
18%
Vitamin B2:
0.18mg of 1mg
14%
Vitamin B3:
1.5mg of 16mg
9.4%
Vitamin B5:
0.42mg of 5mg
8.4%
Vitamin B6:
0.69mg of 1mg
53%
Folate:
18µg of 400µg
4.5%
Vitamin B12:
0µg of 2µg
0%
Choline:
0mg of 550mg
0%
Vitamin K:
0µg of 120µg
0%
Vitamin chart - relative view
Macronutrients chart
Protein:
Daily Value: 1%
0.7 g of 50 g
0.7 g (1% of DV )
Fats:
Daily Value: 1%
0.5 g of 65 g
0.5 g (1% of DV )
Carbs:
Daily Value: 6%
18.4 g of 300 g
18.4 g (6% of DV )
Water:
Daily Value: 4%
79.8 g of 2,000 g
79.8 g (4% of DV )
Other:
0.6 g
0.6 g
Protein quality breakdown
Tryptophan:
39mg of 280mg
14%
Threonine:
81mg of 1,050mg
7.7%
Isoleucine:
81mg of 1,400mg
5.8%
Leucine:
180mg of 2,730mg
6.6%
Lysine:
78mg of 2,100mg
3.7%
Methionine:
42mg of 1,050mg
4%
Phenylalanine:
120mg of 1,750mg
6.9%
Valine:
99mg of 1,820mg
5.4%
Histidine:
45mg of 700mg
6.4%
Fat type information
Saturated Fat:
0.02 g
Monounsaturated Fat:
0.08 g
Polyunsaturated fat:
0.25 g
Fiber content ratio for Elderberry
Sugar:
0 g
Fiber:
7 g
Other:
11 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 Cheese
|
| Vitamin C | 36mg | 40% | 14% |
1.5 times less than Lemon
|
| Net carbs | 11g | N/A | 43% |
4.8 times less than Chocolate
|
| Carbs | 18g | 6% | 37% |
1.5 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Magnesium | 5mg | 1% | 92% |
28 times less than Almonds
|
| Calcium | 38mg | 4% | 39% |
3.3 times less than Milk
|
| Potassium | 280mg | 8% | 41% |
1.9 times more than Cucumber
|
| Iron | 1.6mg | 20% | 46% |
1.6 times less than Beef broiled
|
| 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 | 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 seeds
|
| Vitamin B6 | 0.23mg | 18% | 46% |
1.9 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Folate | 6µg | 2% | 76% |
10.2 times less than Brussels sprouts
|
| 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*
0.77%
Total Fat
0.5g
0.1%
Saturated Fat 0.02g
0
Trans Fat
0g
0
Cholesterol 0mg
0.26%
Sodium 6mg
6.1%
Total Carbohydrate
18g
28%
Dietary Fiber
7g
Total Sugars 0g
Includes ? g Added Sugars
Protein
0.66g
Vitamin D
0mcg
0
Calcium
38mg
3.8%
Iron
1.6mg
20%
Potassium
280mg
8.2%
*
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
ⓘ
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
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ⓘ
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
Low in Sugars
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.