Calories in Elderberries, raw
Generic food Raw Fruits
Elderberries, raw contains 73 kcal per 100 g. A typical serving of 1 cup (145 g) provides about 106 kcal.
Roughly 91% of its calories come from carbohydrates, with 6% from fat and 3% from protein (estimated with general energy factors).
That is more energy than the typical item in fruits and fruit juices on FoodFactly, where the median is 60 kcal per 100 g across 386 foods.
100 g provides 40% of the Daily Value for Vitamin C and 14% of the Daily Value for Vitamin B6.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 73 kcal | |
| Total fat ? | 0.5 g | 0.6% |
| Saturated fat ? | 0.023 g | 0.1% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 6 mg | 0.3% |
| Total carbohydrates C | 18.4 g | 7% |
| Dietary fiber ? | 7 g | 25% |
| Total sugars | not reported | |
| Protein ? | 0.66 g | 1% |
| Vitamin A ? | 30 µg | 3% |
| Vitamin C ? | 36 mg | 40% |
| Thiamin (B1) ? | 0.07 mg | 6% |
| Riboflavin (B2) ? | 0.06 mg | 5% |
| Niacin (B3) ? | 0.5 mg | 3% |
| Pantothenic acid (B5) ? | 0.14 mg | 3% |
| Vitamin B6 ? | 0.23 mg | 14% |
| Folate (B9) C | 6 µg | 2% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium ? | 38 mg | 3% |
| Iron ? | 1.6 mg | 9% |
| Magnesium ? | 5 mg | 1% |
| Phosphorus ? | 39 mg | 3% |
| Potassium ? | 280 mg | 6% |
| Zinc ? | 0.11 mg | 1% |
| Copper ? | 0.061 mg | 7% |
| Selenium C | 0.6 µg | 1% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 3%
- Carbohydrates 91%
- Fat 6%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein0.66 gabove the median for fruits and fruit juices (median 0.61 g)
- Fiber7 gin the top quarter of fruits and fruit juices (median 1.6 g)
- Fat0.5 gin the top quarter of fruits and fruit juices (median 0.19 g)
- Saturated fat0.023 gabove the median for fruits and fruit juices (median 0.021 g)
- Sodium6 mgin the top quarter of fruits and fruit juices (median 3 mg)
- Protein per 100 kcal0.9 gprotein density, useful for comparing foods with different calorie levels
- Water79.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.08 g |
|---|---|
| Polyunsaturated fat ? | 0.25 g |
Amino acids (18)
| Tryptophan ? | 0.013 g |
|---|---|
| Threonine ? | 0.027 g |
| Isoleucine ? | 0.027 g |
| Leucine ? | 0.06 g |
| Lysine ? | 0.026 g |
| Methionine ? | 0.014 g |
| Cystine ? | 0.015 g |
| Phenylalanine ? | 0.04 g |
| Tyrosine ? | 0.051 g |
| Valine ? | 0.033 g |
| Arginine ? | 0.047 g |
| Histidine ? | 0.015 g |
| Alanine ? | 0.03 g |
| Aspartic acid ? | 0.058 g |
| Glutamic acid ? | 0.096 g |
| Glycine ? | 0.036 g |
| Proline ? | 0.025 g |
| Serine ? | 0.032 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.16 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0 g |
| SFA 14:0 ? | 0 g |
| SFA 16:0 ? | 0.018 g |
| SFA 18:0 ? | 0.005 g |
| MUFA 18:1 ? | 0.08 g |
| PUFA 18:3 ? | 0.085 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (1)
| Retinol Z | 0 µg |
|---|
Other components (7)
| Water ? | 79.8 g |
|---|---|
| Alcohol ? | 0 g |
| Ash ? | 0.64 g |
| Energy ? | 305 kJ |
| Vitamin A, IU ? | 600 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 6 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Guavas, strawberry, raw Raw | 69 | 0.58 g | 17.4 g | 0.6 g |
| Sapodilla, raw Raw | 83 | 0.44 g | 20 g | 1.1 g |
| Oranges, raw, with peel Raw | 63 | 1.3 g | 15.5 g | 0.3 g |
| Raspberries, raw Raw | 52 | 1.2 g | 11.9 g | 0.65 g |
| Sugar-apples, (sweetsop), raw Raw | 94 | 2.1 g | 23.6 g | 0.29 g |
| Grapes, muscadine, raw Raw | 57 | 0.81 g | 13.9 g | 0.47 g |
| Gooseberries, raw Raw | 44 | 0.88 g | 10.2 g | 0.58 g |
| Orange peel, raw Raw | 97 | 1.5 g | 25 g | 0.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw elderberries?
100 g of raw elderberries has 73 kcal. 1 cup (145 g): about 106 kcal.
How much protein is in raw elderberries?
Raw elderberries contains 0.66 g of protein per 100 g (1% of the 50 g Daily Value), or 0.96 g in 1 cup (145 g). About 3% of its calories come from protein. Compared with other fruits and fruit juices, that is above the median (median 0.61 g).
How many carbs are in raw elderberries?
Raw elderberries has 18.4 g of total carbohydrates per 100 g, including 7 g of fiber.
How much fat is in raw elderberries?
Raw elderberries contains 0.5 g of fat per 100 g, of which 0.023 g is saturated (0.1% of the Daily Value).
What vitamins and minerals does raw elderberries contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin C (40% DV) and Vitamin B6 (14% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw elderberries?
100 g contains 6 mg of sodium, 0.3% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 171727. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.