Elderberry — Calories and Macros
Small dark berries. Used cooked (raw can be toxic).
per 1 cup (~145g)
5% of a 2,000 cal day
Protein
1g
Carbs
27g
Fat
0.7g
Fiber
10g
Sugar
5g
Per 100 grams
Standardized to 100g so you can compare across foods.
Calories
73
Protein
0.7g
Carbs
18.6g
Fat
0.5g
Fiber
6.9g
Sugar
3.4g
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Common questions
How many calories are in elderberry?
1 cup (~145g) of elderberry has 106 calories, with 1g protein, 27g carbs, and 0.7g fat.
How much protein is in elderberry?
Elderberry has 1g of protein per 1 cup (~145g). That is about 1g per 100 calories, not a significant source of protein.
Is elderberry good for weight loss?
Any food can fit a weight-loss diet, because your total daily calories decide the result, not one food. Elderberry is relatively light for its portion, so it fits comfortably within most calorie targets.
Is elderberry healthy?
Healthy depends on the rest of your day, not one food. It brings fiber. In a balanced diet at your calorie target, elderberry is fine; the portion and how often you eat it matter more than the food itself.
Nutrition values approximated from USDA FoodData Central. Estimates for tracking, not medical reference. Reviewed against USDA FoodData Central.