Fruits • Deep Nutrition Analytics
Elderberries, raw
Delivering 73 kcal per 100 grams, Elderberries, raw functions as a fruits with carbohydrates (18.4g) driving its core energy contribution. On the micronutrient spectrum, it provides a strong 40% DV of Vitamin C (36 mg) per 100g. With a low calorie density of 0.7 kcal/g, it serves as a lightweight volume option with 11.4g of net carbs.
- Protein
- 0.7 g
- Carbohydrates
- 18.4 g
- Fat
- 0.5 g
- Fiber
- 7 g
Produce Profile: Hydration & Micronutrients
Elderberries, raw provides natural botanical nutrition with 73 calories per 100g. Providing 7g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
High-Fiber, Low-Sugar
Helps maintain steady blood glucose responses while promoting gastrointestinal motility and gut microbiome diversity.
Calorie-Conscious Profile
With an energy density of 0.7 kcal/g (73 kcal/100g), this food supports high-volume, calorie-controlled nutrition.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 305 kJ |
| Protein | 0.7 g |
| Fiber, total dietary | 7 g |
| Total lipid (fat) | 0.5 g |
| Carbohydrate, by difference | 18.4 g |
| Energy | 73 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin C | 36 mg |
| Vitamin B6 | 0.2 mg |
| Iron | 1.6 mg |
| Copper | 0.1 mg |
| Potassium | 280 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, RAE | 30 µg |
| Vitamin C, total ascorbic acid | 36 mg |
| Vitamin A, IU | 600 IU |
| Vitamin B-6 | 0.2 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Magnesium, Mg | 5 mg |
| Sodium, Na | 6 mg |
| Copper, Cu | 0.1 mg |
| Zinc, Zn | 0.1 mg |
| Phosphorus, P | 39 mg |
| Iron, Fe | 1.6 mg |
| Calcium, Ca | 38 mg |
| Potassium, K | 280 mg |
| Selenium, Se | 0.6 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 6 µg |
| SFA 16:0 | 0 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0.1 g |
| PUFA 18:2 | 0.2 g |
| PUFA 18:3 | 0.1 g |
| Folate, food | 6 µg |
| Folate, total | 6 µg |
| Fatty acids, total saturated | 0 g |
| Fatty acids, total monounsaturated | 0.1 g |
| Fatty acids, total polyunsaturated | 0.2 g |
| Ash | 0.6 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Tryptophan | 0 g |
| Threonine | 0 g |
| Methionine | 0 g |
| Phenylalanine | 0 g |
| Tyrosine | 0.1 g |
| Alanine | 0 g |
| Glutamic acid | 0.1 g |
| Glycine | 0 g |
| Proline | 0 g |
| Water | 79.8 g |
| Niacin | 0.5 mg |
| Pantothenic acid | 0.1 mg |
| Isoleucine | 0 g |
| Leucine | 0.1 g |
| Lysine | 0 g |
| Cystine | 0 g |
| Valine | 0 g |
| Arginine | 0 g |
| Histidine | 0 g |
| Aspartic acid | 0.1 g |
| Serine | 0 g |
Serving calculator
Common serving sizes
- cup145 g
Compare Elderberries, raw with Category Peers
Nance, frozen, unsweetened vs Elderberries, raw
Compared to Nance, frozen, unsweetened, Elderberries, raw has 61% less Vitamin C and 0% lower calories per 100g.
Elderberries, raw vs Gooseberries, canned, light syrup pack, solids and liquids
Compared to Gooseberries, canned, light syrup pack, solids and liquids, Elderberries, raw has 260% more Vitamin C and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Elderberries, raw?
A standard 100-gram serving of Elderberries, raw contains 73 calories (305 kJ), alongside 0.7g of protein, 18.4g of carbohydrates, and 0.5g of fat.
In common serving sizes:- 145g (cup): ~106 kcal
Is Elderberries, raw suitable for a keto or low-carb diet?
Moderately. With 11.4g of net carbs per 100g, Elderberries, raw can be incorporated into flexible low-carb diets, but must be strictly portion-controlled on ketogenic diets where daily net carb limits are typically 20–50 grams.
What are the main vitamins and minerals found in Elderberries, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Elderberries, raw are:
- Vitamin C: 36 mg (40% of your daily value)
- Vitamin B6: 0.23 mg (14% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 171727).