Nutrients in 100 grams of Elderberries

Raw Elderberries (Sambucus spp.).

Macros Ratio

Protein Fat Carbs

91%

100 g ▼

Macro Nutrients

Elderberries

Energy73 kcal

2.5%

Raw Elderberries have 73 kcal of Energy per 100 grams, which is 2.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.5 g

0.52%

Raw Elderberries have 0.5 g of Fat per 100 grams, which is 0.52% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.023 g

0.072%

Raw Elderberries have 0.023 g of Saturated Fat per 100 grams, which is 0.072% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.085 g

5.3%

Raw Elderberries have 0.085 g of Omega 3 per 100 grams, which is 5.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.16 g

0.95%

Raw Elderberries have 0.162 g of Omega 6 per 100 grams, which is 0.95% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Elderberries have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate18.4 g

14%

Raw Elderberries have 18.4 g of Carbohydrate per 100 grams, which is 14% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

No information available

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber7 g

18.4%

Raw Elderberries have 7 g of Fiber per 100 grams, which is 18.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein0.66 g

1.18%

Raw Elderberries have 0.66 g of Protein per 100 grams, which is 1.18% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Elderberries

Vitamin A30 μg

3.33%

RAE, retinol activity equivalents

Raw Elderberries have 30 μg of Vitamin A per 100 grams, which is 3.33% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.07 mg

5.83%

Thiamine

Raw Elderberries have 0.07 mg of Vitamin B1 per 100 grams, which is 5.83% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.06 mg

4.6%

Riboflavin

Raw Elderberries have 0.06 mg of Vitamin B2 per 100 grams, which is 4.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.5 mg

3.13%

Niacin, nicotinic acid, niacinamide

Raw Elderberries have 0.5 mg of Vitamin B3 per 100 grams, which is 3.13% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.14 mg

2.8%

Pantothenic acid

Raw Elderberries have 0.14 mg of Vitamin B5 per 100 grams, which is 2.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.23 mg

17.7%

Pyridoxine

Raw Elderberries have 0.23 mg of Vitamin B6 per 100 grams, which is 17.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B96 μg

1.5%

Folates and Folic Acid

Raw Elderberries have 6 μg of Vitamin B9 per 100 grams, which is 1.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Elderberries have 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C36 mg

40%

Ascorbic acid

Raw Elderberries have 36 mg of Vitamin C per 100 grams, which is 40% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

No information available

Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Elderberries

Calcium38 mg

3.8%

Raw Elderberries have 38 mg of Calcium per 100 grams, which is 3.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.061 mg

6.78%

Raw Elderberries have 0.061 mg of Copper per 100 grams, which is 6.78% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron1.6 mg

20%

Raw Elderberries have 1.6 mg of Iron per 100 grams, which is 20% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium5 mg

1.2%

Raw Elderberries have 5 mg of Magnesium per 100 grams, which is 1.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese

No information available

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus39 mg

5.57%

Raw Elderberries have 39 mg of Phosphorus per 100 grams, which is 5.57% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium280 mg

8.24%

Raw Elderberries have 280 mg of Potassium per 100 grams, which is 8.24% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.6 μg

1.1%

Raw Elderberries have 0.6 μg of Selenium per 100 grams, which is 1.1% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium6 mg

0.4%

Raw Elderberries have 6 mg of Sodium per 100 grams, which is 0.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.11 mg

Raw Elderberries have 0.11 mg of Zinc per 100 grams, which is 1% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water79.8 g

2.16%

Raw Elderberries have 79.8 g of Water per 100 grams, which is 2.16% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Raw Elderberries:

100 grams of Elderberries is an excellent source of Vitamin C.
It has a good amount of Vitamin B6.
It also has some Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5.
While 100 grams of product has trace amounts of Vitamin B9, it has no Vitamin B12.

Minerals in 100 grams of Raw Elderberries:

100 grams of Elderberries has a good amount of Iron and Potassium.
It has some Calcium, Copper and Phosphorus.
While 100 grams of product has trace amounts of Magnesium, Selenium and Zinc, it has no Sodium.

Macronutrients in 100 grams of Raw Elderberries:

100 grams of Elderberries has a good amount of Carbohydrate and Fiber.
It has some Omega 3.
While 100 grams of product has trace amounts of Omega 6 and Protein, it has no Fat and Saturated Fat.

Compare Raw Elderberries with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 100 grams of Elderberries

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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