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Elderberry Nutrition

Nutrients in 100 g (3.5 oz)

Updated | 2025-01-09

Written and reviewed by the NatureClaim Team




Elderberry



Overview of Elderberry Nutrition

Scientific Name: Sambucus nigra


Order: Dipsacales


Family: Adoxaceae


In brief elderberry has: dietary fiber (7.00 g | 25% DV) vitamin C (36.00 mg | 40% DV) The elderberry (Sambucus nigra) plant is a medium-sized tree native to Europe and North America. The Latin specific epithet "nigra" means "black" and refers to the dark purple color of the berries, so elderberry is sometimes called black elder. This color is due to the presence of anthocyanins, a type of flavonoid compound. Like many fruits, elderberries are high in vitamin C. The flowers are sometimes used in herbal medicine to make an elderberry tea. However, the ripe berries are more commonly consumed for their medicinal properties. Elderberry supplements are most often sold in the form of gummies, syrups, or tinctures. Although not as common, elderberry juice can also be found in some stores. An amount of 100 g of elderberry contains 36 mg vitamin C (40% daily value [DV]). Vitamin C is a useful antioxidant that helps neutralize free radicals. It can protect one's cells from damage and supports heart health. It is commonly known that vitamin C plays an important role in the immune system as well. This vitamin also enables the body to produce collagen, which provides structure to cells, skin, and hair. Elderberries also have antioxidants like anthocyanins and flavonols, which may protect against oxidative stress. These antioxidants might also act as immunostimulants and have anti-inflammatory properties. The high content of fiber (25% DV) promotes digestive health. Safety: Side effects from consuming elderberries may include diarrhea and vomiting. Only consume the ripe berries or flowers. Consuming other parts of the elderberry tree and unripe berries is toxic. That is, there is a risk of cyanide poisoning if the leaves, shoots, bark, roots, and young berries are ingested; symptoms may include dizziness, headache, convulsions, gastrointestinal distress, nausea, vomiting, diarrhea, and tachycardia. A protein in elderberry has been found to be an allergen. If elderberries are eaten while pregnant, they may cause gastrointestinal upset. Safety information was derived from the following sources: [Förster-Waldl et al. 2003]; [Tsui et al. 2001].



Name Amount % Daily Value
Calories 73 kcal 4%


Name Amount % Daily Value
Total Carbs 18.40 g 7%
Dietary Fiber 7.00 g 25%
Sugars - g
Starch - g


Name Amount % Daily Value
Cholesterol 0.00 mg 0%
Phytosterols - mg


Name Amount % Daily Value
Total Fat 0.50 g 1%
Saturated Fat 0.02 g 0%
Monounsaturated Fat 0.08 g
Polyunsaturated Fat, total 0.25 g
  • 18:2 n-6 (LA), Omega-6
0.16 g
  • 18:3 n-6 (GLA)
- g
  • 18:3 n-3 (ALA), Omega-3
0.09 g
  • 18:4 n-3 (SDA)
0.00 g
  • 20:5 n-3 (EPA)
0.00 g
  • 22:5 n-3 (DPA)
0.00 g
  • 22:6 n-3 (DHA)
0.00 g
Trans Fat 0.00 g


Name Amount % Daily Value
Protein, total 0.66 g 1%
  • Tryptophan
0.01 g
  • Threonine
0.03 g
  • Isoleucine
0.03 g
  • Leucine
0.06 g
  • Lysine
0.03 g
  • Methionine
0.01 g
  • Cystine
0.02 g
  • Phenylalanine
0.04 g
  • Tyrosine
0.05 g
  • Valine
0.03 g
  • Arginine
0.05 g
  • Histidine
0.02 g
  • Alanine
0.03 g
  • Aspartic Acid
0.06 g
  • Glutamic Acid
0.10 g
  • Glycine
0.04 g
  • Proline
0.03 g
  • Serine
0.03 g


Name Amount % Daily Value
Vitamin Can antioxidant and for immune health and making collagen
36.00 mg 40%
Thiaminfor amino acid, glucose, and lipid metabolism
0.07 mg 6%
Riboflavinfor amino acid, lipid, and vitamin B6 metabolism
0.06 mg 5%
Niacinfor digestive and skin health and nerve function
0.50 mg 3%
Pantothenic Acidfor cholesterol, fatty acid, and hormone metabolism
0.14 mg 3%
Vitamin B6for brain development, immune health, and protein metabolism
0.23 mg 14%
Folate, totalfor amino acid metabolism and preventing neural tube defects
6.00 mcg 2%
  • Folic Acid
0.00 mcg
  • Food Folate (dietary folate equivalent)
6.00 mcg
Cholinefor brain health and nerve function
- mg -
Betainefor metabolizing an amino acid called homocysteine
- mg
Vitamin B12for nerve function and red blood cell formation
0.00 mcg 0%
Vitamin A, totalan antioxidant and for eye, immune, and reproductive health
30.00 mcg 3%
  • Retinol Acitiviy Equivalent
30.00 mcg
  • Retinol
0.00 mcg
  • Beta-Carotene
- mcg
  • Alpha-Carotene
- mcg
  • Beta-Cryptoxanthin
- mcg
Lycopenean antioxidant
- mcg
Lutein and Zeaxanthinantioxidants
- mcg
Vitamin E, totalan antioxidant and for cardiovascular and immune health
- mg -
  • Alpha-Tocopherol
- mg
  • Beta-Tocopherol
- mg
  • Gamma-Tocopherol
- mg
  • Delta-Tocopherol
- mg
Vitamin Dfor calcium absorption, immune health, and muscle/nerve function
- mcg -
Vitamin K (phylloquinone)for bone health and normal blood clotting
- mcg -
Biotinfor amino acid, glucose, and fatty acid metabolism
- mcg -


Name Amount % Daily Value
Calciumfor bone health and muscle/nerve function
38.00 mg 3%
Ironfor carrying oxygen to cells and muscles
1.60 mg 9%
Magnesiumfor bone and heart health and muscle/nerve function
5.00 mg 1%
Phosphorusfor bone health and helping the body store and use energy
39.00 mg 3%
Potassiumfor carbohydrate metabolism and muscle/nerve function
280.00 mg 6%
Sodiumfor muscle/nerve function
6.00 mg 0%
Zincan antioxidant and for immune health
0.11 mg 1%
Copperfor iron absorption and blood vessel, bone, and immune health
0.06 mg 7%
Manganesean antioxidant
- mg -
Seleniuman antioxidant and for reproductive health and thyroid function
0.60 mcg 1%
Iodinefor thyroid function
- mcg -
Chromiumfor metabolizing and storing carbohydrates, lipids, and proteins
- mcg -
Molybdenumfor metabolizing sulfites and sulfur-containing amino acids
- mcg -
Chloridefor muscle/nerve function
- mg -
Fluoridefor reducing tooth decay
- mg


Name Amount
Anthocyanidins
  • Cyanidin
485.30 mg
  • Petunidin
0.00 mg
  • Delphinidin
0.00 mg
  • Pelargonidin
0.00 mg
Flavonols
  • Isorhamnetin
5.40 mg
  • Kaempferol
0.60 mg
  • Quercetin
26.80 mg
Proanthocyanidins
  • Proanthocyanidin Dimers
10.60 mg
  • Proanthocyanidin Trimers
5.60 mg
  • Proanthocyanidin 4-6mers
10.80 mg
  • Proanthocyanidin 7-10mers
0.00 mg
  • Proanthocyanidin Polymers (>10mers)
0.00 mg


Name Amount
Water 79.80 g
Ash 0.64 g
Alcohol 0.00 g
Caffeine 0.00 mg
Theobromine 0.00 mg
Resveratrol - mg
Phytoalbumin - mg
Chlorogenic Acid - mg

The "-" means insufficient data.

% Daily Values are based on a 2000 calorie diet or refer to the Dietary Reference Intakes for a specific life stage.


References:

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, Current Release.

National Institutes of Health, Office of Dietary Supplements. Vitamin and Mineral Supplement Fact Sheets. Accessed from https://ods.od.nih.gov/.


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