Elderberries are not only high in antioxidants, but they can help tame inflammation, reduce stress, support heart health and boost your immune system thanks to their various vitamins. Elderberries are high in vitamin C, are a good source of both phenolic acids and flavonoid and are rich in anthocyanin too. anthocyanins are compounds that give the fruit its dark appearance and are a strong antioxidant with anti-inflammatory properties.
A rich source of: vitamin C, flavonoid, anthocyanins.
Elderberries, whole fruit
| Energy (kcal) | 35 |
| Energy (kJ) | 149 |
| Water (g) | 80.3 |
| Starch (g) | 0 |
| Total sugars (g) | 7.4 |
| Glucose (g) | N |
| Fructose (g) | N |
| Sucrose (g) | 0.3 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 0.7 |
| Protein (g)/100kcal | 2 |
| Protein % of calories | 8 |
| Carbohydrate (g) | 7.4 |
| Carbohydrate (g)/100kcal | 21.1 |
| Carb % of calories | 84.6 |
| Fat (g) | 0.5 |
| Fat (g)/100kcal | 1.4 |
| Fat % of calories | 12.9 |
| Satd FA /100g fd (g) | N |
| Mono FA /100g food (g) | N |
| Poly FA /100g food (g) | N |
| Sodium (mg) | 139 |
| Potassium (mg) | 240 |
| Calcium (mg) | 108 |
| Magnesium (mg) | 22 |
| Phosphorus (mg) | 119 |
| Iron (mg) | 1.4 |
| Copper (mg) | 0.3 |
| Zinc (mg) | 0.7 |
| Chloride (mg) | 244 |
| Manganese (mg) | 0.4 |
| Selenium (µg) | N |
| Iodine (µg) | N |
| Vitamin D (µg) | N |
| Vitamin E (mg) | N |
| Thiamin (mg) | 0.2 |
| Riboflavin (mg) | 0.2 |
| Niacin (mg) | 1.3 |
| Tryptophan/60 (mg) | 1.6 |
| Niacin equivalent (mg) | 2.9 |
| Vitamin B6 (mg) | 0.1 |
| Vitamin B12 (µg) | 0.4 |
| Folate (µg) | 51 |
| Pantothenate (mg) | 0.4 |
| Biotin (µg) | 5.3 |
| Vitamin C (mg) | 0 |
| NSP (g) Non-starch polysaccharide | N |
| Cholesterol (mg) | 0 |
| Retinol (µg) | N |
| Carotene (µg) | 104 |
| Retinol Equivalent (µg) | N |