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How Many Calories in Elderberries, Raw?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 21 kcal | 0.2g |
| 100g | 73 kcal | 0.7g |
| 1 cup | 106 kcal | 1.0g |
A elderberries, raw contains 73 calories per 100g. A typical 1 cup (145g) provides about 106 calories. Elderberries, Raw is low in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Elderberries, Raw Nutrition Facts
| Nutrient | Per 100g | Per serving (145g) |
|---|---|---|
| Calories | 73 kcal | 106 kcal |
| Protein | 0.7g | 1.0g |
| Carbohydrates | 18.4g | 26.7g |
| of which Sugars | 0.0g | 0.0g |
| Fat | 0.5g | 0.7g |
| of which Saturates | 0.0g | 0.0g |
| Fibre | 7.0g | 10.2g |
| Sodium | 6.0mg | 9mg |
| Potassium | 280.0mg | 406mg |
| Calcium | 38.0mg | 55mg |
| Iron | 1.6mg | 2.3mg |
| Vitamin C | 36.0mg | 52.2mg |
| Vitamin A | 30.0µg | 44µg |
| Selenium | 0.6µg | 1µg |
| Riboflavin (B2) | 0.1mg | 0.1mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in fibre (25% DV) — an excellent source
- Low in saturated fat (0% DV)
- Low in sodium (0% DV)
- High in vitamin C (40% DV) — an excellent source
- Calories: 4% DV
- Protein: 1% DV
- Carbohydrates: 7% DV
- Fibre: 25% DV
- Fat: 1% DV
- Saturated fat: 0% DV
- Sodium: 0% DV
- Potassium: 6% DV
- Calcium: 3% DV
- Iron: 9% DV
- Vitamin C: 40% DV
- Vitamin A: 3% DV
- Selenium: 1% DV
- Riboflavin (B2): 8% DV
Useful for tracking elderberries, raw
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Have a cat or dog? Check whether elderberries, raw is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out elderberries, raw for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Ripeness affects sugar content — a very ripe piece of fruit can carry noticeably more natural sugar than an under-ripe one of the same size.
Does elderberries, raw fit your diet?
Fibre intake
Elderberries, Raw provides 7.0g of fibre per 100g — a meaningful contribution toward the commonly cited 25-30g daily target, which supports digestion and helps with feeling fuller for longer.
Frequently Asked Questions
How many calories in elderberries, raw per 100g?
Elderberries, Raw contains 73 calories per 100g, based on USDA reference data.
Is elderberries, raw high in calories?
A 1 cup of elderberries, raw (145g) has around 106 calories — roughly 5% of a 2,000-calorie daily intake.
Is elderberries, raw good for weight loss?
At 73 calories per 100g, elderberries, raw is relatively low in calories and can fit well into a weight-loss diet. A 1 cup provides about 106 calories.
How much protein is in elderberries, raw?
Elderberries, Raw contains 0.7g of protein per 100g.
Is elderberries, raw a good source of fibre?
Yes — elderberries, raw provides 7.0g of fibre per 100g, which is a meaningful contribution toward the commonly cited 28g daily reference intake.
How does elderberries, raw compare to fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup?
Elderberries, Raw has 73 calories per 100g, close to fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup at 73 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of elderberries, raw for 20g of protein?
With 0.7g of protein per 100g, you'd need roughly 2857g of elderberries, raw to reach 20g of protein
Foods with a similar calorie count
Other fruits closest to elderberries, raw by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Elderberries, Raw (this page) | 73 kcal | 0.7g | 18.4g | 0.5g |
| Fruit Cocktail, (peach and Pineapple and Pear and Grape and Cherry), Canned, Heavy Syrup | 73 kcal | 0.4g | 18.9g | 0.1g |
| Fruit Salad, (peach and Pear and Apricot and Pineapple and Cherry), Canned, Heavy Syrup | 73 kcal | 0.3g | 19.1g | 0.1g |
| Gooseberries, Canned, Light Syrup Pack, Solids and Liquids | 73 kcal | 0.7g | 18.8g | 0.2g |
| Mangosteen, Canned, Syrup Pack | 73 kcal | 0.4g | 17.9g | 0.6g |
| Nance, Frozen, Unsweetened | 73 kcal | 0.7g | 17.0g | 1.2g |
| Apples, Dehydrated (low Moisture), Sulfured, Stewed | 74 kcal | 0.3g | 19.9g | 0.1g |
More kit for elderberries, raw tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.