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.
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Recipe total
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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).
% Daily Value: 1 oz (28g) vs 100g
Percent Daily Values use the FDA reference amounts for adults (protein 50g, fiber 28g, carbohydrate 275g, fat 78g, sodium 2,300mg, cholesterol 300mg, potassium 4,700mg). The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low.
| Nutrient | Per 100g | % DV | 1 oz (28g) | % DV |
|---|---|---|---|---|
| Protein | 0.7g | 1% | 0.2g | 0% |
| Dietary fiber | 7g | 25% | 2g | 7% |
| Total carbohydrate | 18g | 7% | 5g | 2% |
| Total fat | 0.5g | 1% | 0.1g | 0% |
| Sodium | 6mg | 0% | 2mg | 0% |
| Cholesterol | 0mg | 0% | 0mg | 0% |
Source: FDA Daily Values (21 CFR 101.9), checked September 17, 2026.
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)
% DV = percent of the FDA Daily Value for a 2,000-calorie diet, per 100g. Total sugars have no Daily Value; the FDA value applies to added sugars only.
Methodology & Nutrition Data Sources
How we calculate nutrition data for Elderberry: Calorie and macronutrient values are standardized reference profiles, generally based on USDA FoodData Central entries where available, then scaled to the serving you choose. Entries may come from different FDC data types or releases, and brand or preparation differences can change the numbers.
- Calorie and macronutrient data sourced from the USDA FoodData Central , the federal food composition database used as the main reference where a matching entry exists.
- Daily Value context: for % DV comparisons, use the FDA Daily Value reference amounts for a 2,000 calorie diet (21 CFR 101.9).
- Dietary reference intakes (DRI) for vitamins and minerals are available in the National Academies Dietary Reference Intake tables for further reading; this page does not calculate DRI percentages.
- Glycemic index values are approximate listed values; GI varies by variety, ripeness, and preparation, so compare with the Harvard Health Glycemic Index Reference and the 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 generally based on 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 Priya Lindqvist · Last updated September 17, 2026 · Values may not reflect the newest USDA FoodData Central release
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Frequently Asked Questions
Is Elderberry high in protein?
Elderberry has 0.7g protein per 100g, which is 1% of the 50g FDA Daily Value. 1 oz (28g) supplies about 0.2g, or 0% DV. Under the FDA label guide (20% DV or more per serving is high, 5% or less is low), that serving counts as a low-protein serving.
How many calories are in Elderberry?
Elderberry contains 73 calories per 100g serving. Using general 4-4-9 calorie factors, that is roughly 3 calories from protein, 72 calories from carbohydrates, and 5 calories from fat; these estimates may not add up exactly to the listed total.
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 may fit a diabetes meal plan with a listed glycemic index of 15, but the useful decision is the actual portion, total carbohydrates, added sugar, and the rest of the meal. People using diabetes medication should follow personalized clinical guidance.
What vitamins and minerals are in Elderberry?
Calorique's food profile lists vitamins C, A, B6 and minerals including Iron, Potassium, Phosphorus for Elderberry. These are general highlights, not measured amounts or a "good source" rating; check USDA FoodData Central or the product label for exact micronutrient values.
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 September 17, 2026.
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