Elderberry Calories & Nutrition Facts
Dark berry used for immune-boosting syrups and supplements.
Quick answer
How many calories are in Elderberry?
Elderberry has 73 calories per 100g. A 1 oz (28g) has about 20 calories. It is a low-calorie food, with most calories coming from carbs.
Practical Portion Guide for Elderberry
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 oz (28g) | 20 kcal | 0.2g | 5.0g | 3.1g | 0.1g |
| 50g snack portion | 37 kcal | 0.3g | 9.0g | 5.5g | 0.3g |
| 100g reference | 73 kcal | 0.7g | 18.0g | 11.0g | 0.5g |
| 200g larger portion | 146 kcal | 1.4g | 36.0g | 22.0g | 1.0g |
Fruit portions are usually larger than 100g, so use the serving calculator when counting total calories or net carbs (11g per 100g).
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
Glycemic Index: 15 (Low)
How Elderberry Fits Into a Diet
Elderberry works best as a fiber-rich carbohydrate source for snacks, breakfast bowls, or pre-workout meals.
Pair fruit with protein or fat, such as yogurt, cottage cheese, nuts, or seeds, when you want slower digestion and better satiety.
Fruit size, ripeness, and variety can change water and sugar content, so gram-based tracking is more reliable than counting pieces.
Plan Around Elderberry
Compare Elderberry With Similar Fruits
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Elderberry | 73 kcal | 0.7g | 18g | 0.5g | 7g |
| Apple | 52 kcal | 0.3g | 14g | 0.2g | 2.4g |
| Banana | 89 kcal | 1.1g | 23g | 0.3g | 2.6g |
| Orange | 47 kcal | 0.9g | 12g | 0.1g | 2.4g |
| Mango | 60 kcal | 0.8g | 15g | 0.4g | 1.6g |
| Strawberry | 32 kcal | 0.7g | 7.7g | 0.3g | 2g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
Methodology & Nutrition Data Sources
How we calculate nutrition data for Elderberry: Our calorie and macronutrient data integrates multiple authoritative federal nutrition databases. Values shown reflect standard serving sizes unless specified, based on USDA laboratory analysis of raw and prepared food samples.
- Calorie and macronutrient data sourced from the USDA FoodData Central — the comprehensive federal nutrition database covering 1M+ food items with full nutrient profiles.
- Daily Value percentages (% DV) based on FDA Daily Value reference amounts for a 2,000 calorie diet, as established under 21 CFR 101.9.
- Dietary reference intakes (DRI) for vitamins and minerals from the NIH Dietary Reference Intake tables — the gold standard for nutrient adequacy assessment.
- Glycemic index values cross-referenced with Harvard Health Glycemic Index Reference and University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 — the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central — comprehensive food composition database
- FDA Nutrition Facts Label rules — % Daily Value methodology
- NIH Office of Dietary Supplements — vitamin and mineral research
- CDC Nutrition — Public Health Guidance — chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025 — federal nutrition recommendations
- Harvard T.H. Chan School of Public Health — The Nutrition Source — evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are based on standard USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Brazora Monk · Last updated May 17, 2026 · USDA FoodData Central & FDA Nutrition data current as of latest release
Track Your Nutrition
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Frequently Asked Questions
How many calories are in Elderberry?
Elderberry contains 73 calories per 100g serving. This includes 3 calories from protein, 72 calories from carbohydrates, and 5 calories from fat.
Is Elderberry good for weight loss?
Yes, Elderberry is excellent for weight loss with only 73 calories per 100g. It is low in calories and can help you feel satisfied while maintaining a calorie deficit.
How much protein is in Elderberry?
Elderberry contains 0.7g of protein per 100g. This is a relatively low protein food; consider pairing it with higher protein sources.
What serving size should I track for Elderberry?
Track Elderberry by grams when precision matters. A practical starting point is 1 oz (28g), which is about 20 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Elderberry keto-friendly?
Elderberry is not ideal for strict keto diets due to its 18g of carbohydrates per 100g. Small portions may fit if your daily carb limit allows.
Is Elderberry good for diabetics?
Elderberry is generally suitable for people with diabetes with a glycemic index of 15. Its carbohydrate content and fiber help support stable blood sugar levels. Always consult your healthcare provider for personalized advice.
What vitamins and minerals are in Elderberry?
Elderberry is a good source of vitamins C, A, B6 and minerals including Iron, Potassium, Phosphorus. These nutrients support various bodily functions from energy metabolism to immune health.
Where does Calorique get nutrition data for Elderberry?
Calorique standardizes Elderberry nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed May 17, 2026.
Related Calculators
Apple
52 cal · 0.3g protein per 100g
Banana
89 cal · 1.1g protein per 100g
Orange
47 cal · 0.9g protein per 100g
Mango
60 cal · 0.8g protein per 100g
Strawberry
32 cal · 0.7g protein per 100g
Blueberry
57 cal · 0.7g protein per 100g
Grapes (Red)
69 cal · 0.7g protein per 100g
Pineapple
50 cal · 0.5g protein per 100g