Elderberry Nutrition

Serving Size: 100 g (3.5 oz)

Updated | 2021-12-31

Written and reviewed by the NatureClaim Team




Elderberry


Overview of Elderberry Nutrition

Scientific Name: Sambucus


Order: Dipsacales


Family: Adoxaceae


​​Elderberry (Sambucus nigra) is native to Europe and North America. The Latin specific epithet "nigra" means "black" and refers to the deep dark color of the berries, so elderberry is sometimes called black elder. Like many fruits, elderberries are high in vitamin C. The flowers of elderberries are sometimes used in herbal medicine. The berries are more often used for their antioxidant properties and as an immune stimulant. An amount of 100 g of elderberry contains 36mg vitamin C (60% daily value [DV]). Vitamin C is a useful antioxidant that helps neutralize free radicals. It protects one's cells from damage and supports heart health. It helps boost the immune system and reduces fatigue. It also enables the body to produce collagen, which provides structure to cells, skin, and hair. Elderberries also have antioxidants like flavonols and anthocyanidins, which may protect against oxidative stress. These antioxidants might also act as immunostimulants and have anti-inflammatory properties. The high content of fiber (28% DV) promotes digestive health. Side effects from consuming elderberries may include diarrhea and vomiting. Only harvest fully ripe purple berries because younger berries are slightly toxic.



Calories
Name Amount % Daily Value
Calories 73 kcal 4%


Carbohydrates
Name Amount % Daily Value
Total Carbs 18.40 g 6%
Dietary Fiber 7.00 g 28%
Sugars - g
Starch - g


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


Fat and Fatty Acids
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


Protein and Amino Acids
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


Vitamins
Name Amount % Daily Value
Vitamin C 36.00 mg 60%
Thiamin 0.07 mg 5%
Riboflavin 0.06 mg 4%
Niacin 0.50 mg 3%
Pantothenic Acid 0.14 mg 1%
Vitamin B6 0.23 mg 12%
Folate, total 6.00 mg 2%
  • Folic Acid
0.00 mcg
  • Food Folate (dietary folate equivalent)
6.00 mcg
Choline - mg
Betaine - mg
Vitamin B12 0.00 mcg 0%
Vitamin A, total 600.00 IU 12%
  • Retinol Acitiviy Equivalent
30.00 mcg
  • Retinol
0.00 mcg
  • Beta-Carotene
- mcg
  • Alpha-Carotene
- mcg
  • Beta-Cryptoxanthin
- mcg
Lycopene - mcg
Lutein and Zeaxanthin - mcg
Vitamin E, total - IU -
  • Alpha-Tocopherol
- mg
  • Beta-Tocopherol
- mg
  • Gamma-Tocopherol
- mg
  • Delta-Tocopherol
- mg
Vitamin D - IU -
Vitamin K (phylloquinone) - mcg -
Biotin - mcg -


Minerals
Name Amount % Daily Value
Calcium 38.00 mg 4%
Iron 1.60 mg 9%
Magnesium 5.00 mg 1%
Phosphorus 39.00 mg 4%
Potassium 280.00 mg 8%
Sodium 6.00 mg 0%
Zinc 0.11 mg 1%
Copper 0.06 mg 3%
Manganese - mg -
Selenium 0.60 mcg 1%
Iodine - mcg -
Chromium - mcg -
Molybdenum - mcg -
Chloride - mg -
Fluoride - mg


Flavonoids
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


Others
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 2,000 calorie diet or refer to the Dietary Reference Intakes for a specific life stage.


Reference(s):

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/.