Nutrients, compounds and studied health goals side by side. Every figure is per 100 g of the USDA reference entry for that food, so the columns are directly comparable.
Per 100 g. A dash means no value is recorded for that food, which is not the same as zero.
| Per 100 g | Elderberries |
|---|---|
Macronutrients | |
| Calorieskcal | 734% DV |
| Proteing | 0.661% DV |
| Total fatg | 0.51% DV |
| Carbohydrateg | 18.47% DV |
| Fibreg | 725% DV |
| Waterg | 79.8 |
Fats | |
| Saturated fatg | 0.0230% DV |
| Monounsaturated fatg | 0.08 |
| Polyunsaturated fatg | 0.247 |
| Cholesterolmg | 00% DV |
| EPA (omega-3)g | 0 |
| DHA (omega-3)g | 0 |
| DPA (omega-3)g | 0 |
| Linoleic acid (omega-6)g | 0.162 |
Vitamins | |
| Vitamin Aµg | 303% DV |
| Vitamin Cmg | 3640% DV |
| Thiamin (B1)mg | 0.076% DV |
| Riboflavin (B2)mg | 0.065% DV |
| Niacin (B3)mg | 0.53% DV |
| Pantothenic acid (B5)mg | 0.143% DV |
| Vitamin B6mg | 0.2314% DV |
| Folateµg | 62% DV |
| Vitamin B12µg | 00% DV |
Minerals | |
| Calciummg | 383% DV |
| Ironmg | 1.69% DV |
| Magnesiummg | 51% DV |
| Phosphorusmg | 393% DV |
| Potassiummg | 2806% DV |
| Sodiummg | 60% DV |
| Zincmg | 0.111% DV |
| Coppermg | 0.0617% DV |
| Seleniumµg | 0.61% DV |
Other | |
| Ashg | 0.64 |
How prominent each compound is in the food. Whole-food compound quantities are not reliably measurable, so these are levels rather than amounts.
| Compound | Elderberries |
|---|---|
| AnthocyaninsFlavonoid pigment | Primary |
| LectinsProtein | Present |
| PolyphenolsPolyphenol (class) | Notable |
| QuercetinFlavonol | Notable |
Where each food has at least one claim on file. Being listed says research exists, not how strong it is — open a food to see the evidence rating and citations.
| Health goal | Elderberries |
|---|---|
| Antioxidant & Oxidative Stress | Yes |
| Immune Health | Yes |
Room for 1 more food on your plan.
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.