How Many Calories in Elderberries? Nutrition Facts & Macros
100 g of elderberries has 73 calories
Protein 0.7g · Carbs 18.4g · Fat 0.5g
Elderberries (Sambucus nigra) are small, dark purple-black berries that grow in umbrella-shaped clusters on elder trees across Europe and North America. At 73 kcal per 100 g, they are a modest-calorie fruit packed with vitamin C (36 mg), vitamin A (30 RAE), and powerful anthocyanin antioxidants that give them their characteristic deep color. Elderberry syrup and tea have been used as traditional immune-boosting remedies for centuries, with modern studies supporting their antiviral properties against influenza. Important: raw elderberries contain sambunigrin (a cyanogenic glycoside) and should be cooked before consumption — only ripe, cooked berries are safe to eat.
305 kJ · per 100g · Water: 79.8 g
Calorie Calculator: Elderberry
100 g Elderberry contains 73 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tablespoon cooked (15 g) | 11 kcal | 0.1g | 2.8g | 0.1g |
| Small serving (50 g) | 37 kcal | 0.3g | 9.2g | 0.3g |
| 100 g | 73 kcal | 0.7g | 18.4g | 0.5g |
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Elderberry — Nutrition Facts
| Elderberry | per 100g |
|---|---|
| Calories | 73 kcal |
| Protein | 0.66 g |
| Fat | 0.5 g |
| Carbs | 18.4 g |
| Fiber | 7 g |
| Sugar | 0 g |
| Sodium | 6 mg |
| Potassium | 280 mg |
| Magnesium | 5 mg |
| Phosphorus | 39 mg |
| Vitamin C | 36 mg |
| Vitamin B6 | 0.23 mg |
| Folate | 6 mcg |
| Water | 79.8 g |
Source: USDA FoodData Central (FDC ID: 171727) · Data verified April 2026
Variations
Raw
73 kcal per 100 g. Must be cooked before eating. USDA FDC 171727.
Dietary Perspectives
For Weight Loss
Elderberries are moderate in calories (73 kcal per 100 g) with good fiber content (7 g) that helps with satiety. The main concern for weight loss is elderberry syrup — commercial versions contain 50-70% sugar, adding 200-260 kcal per 100 ml. For weight loss, choose unsweetened elderberry tea or sugar-free elderberry extract. If making homemade syrup, use minimal sweetener. A small serving of cooked berries (50 g, 37 kcal) is a nutritious, antioxidant-rich addition to a weight loss diet.
For Athletic Performance
Elderberries offer athletes a natural immune support option — important during heavy training periods when the immune system is suppressed. The anthocyanins and vitamin C (36 mg per 100 g) support recovery from exercise-induced oxidative stress. Studies suggest elderberry extract may reduce upper respiratory infections common in endurance athletes. The moderate carb content (18.4 g per 100 g) provides some glycogen support. Best consumed as unsweetened extract or tea rather than high-sugar syrup.
For Keto
Elderberries have 11.4 g net carbs per 100 g — moderate for keto, but manageable in small portions. A tablespoon of cooked berries (15 g) has only 1.7 g net carbs. Elderberry tea is essentially zero-carb and makes an excellent keto-friendly immune-boosting beverage. Sugar-free elderberry capsules or extract are the most keto-compatible option. Avoid all sweetened elderberry products — commercial syrup can have 50-70 g sugar per 100 ml. For homemade syrup on keto, use erythritol or stevia instead of sugar/honey.
Frequently Asked Questions
How many calories are in elderberries?
Raw elderberries have 73 calories per 100 g. A typical serving is about 50-75 g of cooked berries (37-55 kcal). Elderberry syrup has significantly more calories (about 200-260 kcal per 100 ml) due to added sugar or honey. Elderberry tea has virtually zero calories. Dried elderberries are more calorie-dense (about 300 kcal per 100 g) due to water removal.
Are elderberries keto-friendly?
Elderberries have 11.4 g net carbs per 100 g (18.4 g total - 7.0 g fiber), making them moderate for keto. A small serving of 30 g (about 2 tablespoons) has only 3.4 g net carbs — manageable within keto limits. Avoid elderberry syrup and jam on keto (high sugar). Unsweetened elderberry tea is zero-carb. For keto immune support, use sugar-free elderberry extract or capsules.
What are the health benefits of elderberries?
Elderberries are rich in anthocyanins (powerful antioxidants), vitamin C (36 mg per 100 g, 40% DV), and vitamin A (30 RAE). Studies suggest elderberry extract may reduce the duration and severity of cold and flu symptoms (Hawkins 2019, Tiralongo 2016). They also contain quercetin and rutin (flavonoids with anti-inflammatory properties). The high fiber content (7 g per 100 g) supports digestive health. Always cook elderberries before eating — raw berries can cause nausea.
Can you eat raw elderberries?
No — raw elderberries contain sambunigrin, a cyanogenic glycoside that can cause nausea, vomiting, and diarrhea. The seeds, bark, and leaves contain even higher concentrations. Always cook elderberries thoroughly (boiling for at least 15-20 minutes) before consuming. Cooking breaks down the toxic compounds. Commercially prepared elderberry products (syrup, juice, supplements) are processed to be safe.
How to make elderberry syrup?
Simmer 200 g fresh elderberries (or 100 g dried) with 500 ml water, 1 cinnamon stick, and 2-3 cloves for 45-60 minutes until reduced by half. Strain, cool to lukewarm, then stir in 200 g honey (or sugar). Store refrigerated for up to 3 months. Take 1 tablespoon daily for immune support, or 1 tablespoon every 2-3 hours when feeling unwell. Note: homemade syrup has about 200-260 kcal per 100 ml.
Elderberry vs blueberry — which is healthier?
Both are excellent, but they excel in different areas. Elderberries have more vitamin C (36 vs 10 mg), more fiber (7.0 vs 2.4 g), and higher anthocyanin content. Blueberries are lower in calories (57 vs 73 kcal), lower in carbs (14.5 vs 18.4 g), and can be eaten raw. Elderberries are traditionally used for immune support, while blueberries are associated with cognitive benefits. For everyday snacking, blueberries win; for immune-boosting syrup or tea, elderberries are the better choice.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Elderberry | 73 | 0.66g | 18.4g | 0.5g |
| Rose Hip | g | g | g | |
| Lingonberry | 46 | 0.46g | 11.97g | 0.13g |
| Blueberries | 57 | 0.74g | 14.49g | 0.33g |
per 100g
At 73 kcal per 100 g, elderberries are a modest-calorie berry rich in anthocyanin antioxidants and vitamin C (36 mg). With 7 g of fiber, net carbs are 11.4 g. Traditional immune-boosting remedy with modern scientific support for antiviral properties.
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