Elderberry — Nutrition & Calories
Elderberry per 100g: 73 cal · 0.7g protein · 18g carbs · 0.5g fat · 7g fiber. Dark berry used for immune-boosting syrups and supplements.
Elderberry contains 73 calories per 100g serving — 0.7g protein, 18g carbs, 0.5g fat, 7g fiber, 6mg sodium. Per 100g: 73 calories. Vegan. Higher in carbs. Gluten-free. Dark berry used for immune-boosting syrups and supplements.
Elderberry Macros (per 100g)
Elderberry Calories by Serving Size
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 g (100g) | 73 cal | 0.7g | 18.0g | 0.5g |
| 100g | 73 cal | 0.7g | 18.0g | 0.5g |
| 200g | 146 cal | 1.4g | 36.0g | 1.0g |
| 1 cup (~240g) | 175 cal | 1.7g | 43.2g | 1.2g |
| 1 oz (28g) | 20 cal | 0.2g | 5.0g | 0.1g |
Burn Off Elderberry (73 calories) — Exercise Time
For a 154 lb (70 kg) person, time needed to burn 73 calories from Elderberry:
- Walking (3 mph)17 min
- Running (6 mph)6 min
- Cycling (moderate)8 min
- Swimming (moderate)10 min
Calculated from MET values per Compendium of Physical Activities 2024 (Ainsworth et al., updated from 2011).
Diet Compatibility
Frequently Asked Questions
How many calories are in Elderberry?
Elderberry contains 73 calories per 100g serving. That's 73 calories per 100g, or 175 calories per cup (~240g). Calorie content varies based on preparation method.
What's the protein content in Elderberry?
Elderberry has 0.7g of protein per 100g (0.7g protein per 100g). Low protein content; consider pairing with high-protein foods.
Is Elderberry suitable for keto diet?
Elderberry contains 18g carbs per serving, which may exceed strict keto thresholds (typically 20-50g carbs/day total). Consume in moderation if on keto.
Is Elderberry suitable for vegans?
Yes, Elderberry is vegan. It contains no animal products. Often used in plant-based diets for fiber.
What are the macros for Elderberry?
Per 100g: 73 calories, 0.7g protein (4% cal), 18g carbs (99% cal), 0.5g fat (6% cal). Fiber: 7g. Sodium: 6mg.
How much Elderberry should I eat to lose weight?
For weight loss, Elderberry fits a calorie deficit if portioned. A typical 500 cal/day deficit means Elderberry can comprise up to 684g as a snack, or paired with vegetables for a meal. Use our Calorie Deficit Calculator to determine your daily target.