How many calories are in elderberries, raw?

1 cup (145 g): 106 calories; protein: 0.96 g, carbohydrates: 26.7 g, fat: 0.72 g.

How much protein is in elderberries, raw?

0.66 g per 100 g. Its estimated share of calories is 4%, using 4 kcal per gram of protein.

How many net carbs are in elderberries, raw?

11.4 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Elderberries, raw

106 calories in 1 cup (145 g). Per 100 g, protein: 0.66 g, carbohydrates: 18.4 g, fat: 0.5 g.

Serving

= 145 g

Elderberries, raw, 1 cup

106 calories

Protein: 0.96 g
Carbs: 26.7 g
Fat: 0.72 g
Fiber: 10.2 g
Sugars: —

Nutrition Facts

Serving size1 cup (145 g)

Amount per serving
Calories106

% Daily Value*

Total Fat 0.72 g1%

Saturated Fat 0.033 g0%

Trans Fat 0 g

Cholesterol 0 mg0%

Sodium 8.7 mg0%

Total Carbohydrate 26.7 g10%

Dietary Fiber 10.2 g36%

Protein 0.96 g

Calcium 55.1 mg4%

Iron 2.3 mg13%

Potassium 406 mg9%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

Vitamin C58% 52.2 mg
Vitamin B620% 0.33 mg
Thiamin (B1)8% 0.1 mg
Riboflavin (B2)7% 0.087 mg
Vitamin A5% 43.5 µg
Niacin (B3)5% 0.72 mg
Pantothenic acid (B5)4% 0.2 mg
Folate2% 8.7 µg

Little or none: Vitamin B12.

minerals

% of the Daily Value in this serving

Iron13% 2.3 mg
Copper10% 0.088 mg
Potassium9% 406 mg
Phosphorus5% 56.5 mg
Calcium4% 55.1 mg
Magnesium2% 7.3 mg
Selenium2% 0.87 µg
Zinc1% 0.16 mg

Little or none: Sodium.

Amino acids

Grams in this serving. Essential amino acids are marked •

Glutamic acid0.14 g
Leucine•0.087 g
Aspartic acid0.084 g
Tyrosine0.074 g
Arginine0.068 g
Phenylalanine•0.058 g
Glycine0.052 g
Valine•0.048 g
Serine0.046 g
Alanine0.043 g
Isoleucine•0.039 g
Threonine•0.039 g
Lysine•0.038 g
Proline0.036 g
Cystine0.022 g
Histidine•0.022 g
Methionine•0.02 g
Tryptophan•0.019 g

How it compares

Against other records in Fruits and Fruit Juices, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

Fiber
Higher than 95%
Same value as 1 of 362 other records.
leastmost
Iron
Higher than 92%
Same value as 1 of 409 other records.
leastmost
Calcium
Higher than 86%
Same value as 3 of 409 other records.
leastmost
Total fat
Higher than 82%
Same value as 2 of 398 other records.
leastmost
Potassium
Higher than 81%
Same value as 1 of 407 other records.
leastmost
Vitamin C
Higher than 80%
Same value as 0 of 399 other records.
leastmost

Questions

How many calories are in elderberries, raw?: 1 cup (145 g): 106 calories; protein: 0.96 g, carbohydrates: 26.7 g, fat: 0.72 g.
How much protein is in elderberries, raw?: 0.66 g per 100 g. Its estimated share of calories is 4%, using 4 kcal per gram of protein.
How many net carbs are in elderberries, raw?: 11.4 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 74 reported nutrients, per 100 g+

Water	79.8 g
Energy	73 kcal
Energy	305 kj
Protein	0.66 g
Total lipid (fat)	0.5 g
Ash	0.64 g
Carbohydrate, by difference	18.4 g
Fiber, total dietary	7 g
Calcium, Ca	38 mg
Iron, Fe	1.6 mg
Magnesium, Mg	5 mg
Phosphorus, P	39 mg
Potassium, K	280 mg
Sodium, Na	6 mg
Zinc, Zn	0.11 mg
Copper, Cu	0.061 mg
Selenium, Se	0.6 µg
Vitamin C, total ascorbic acid	36 mg
Thiamin	0.07 mg
Riboflavin	0.06 mg
Niacin	0.5 mg
Pantothenic acid	0.14 mg
Vitamin B-6	0.23 mg
Folate, total	6 µg
Folic acid	0 µg
Folate, food	6 µg
Folate, DFE	6 µg
Vitamin B-12	0 µg
Vitamin A, RAE	30 µg
Retinol	0 µg
Vitamin A, IU	600 iu
Fatty acids, total saturated	0.023 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
Fatty acids, total monounsaturated	0.08 g
MUFA 16:1	0 g
MUFA 18:1	0.08 g
MUFA 20:1	0 g
MUFA 22:1	0 g
Fatty acids, total polyunsaturated	0.25 g
PUFA 18:2	0.16 g
PUFA 18:3	0.085 g
PUFA 18:4	0 g
PUFA 20:4	0 g
PUFA 20:5 n-3 (EPA)	0 g
PUFA 22:5 n-3 (DPA)	0 g
PUFA 22:6 n-3 (DHA)	0 g
Fatty acids, total trans	0 g
Cholesterol	0 mg
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
Alcohol, ethyl	0 g

Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 171727, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.