Jubjube
Sole
Elderberry
Elderberries are small, dark purple berries with a tart flavor, commonly used in syrups, jams, wines, and supplements. They are rarely eaten raw due to their slightly bitter taste and potential toxicity in unripe berries.
105
1 cup
(145 grams)
CAL
A
Nutri-Score
Contains vitamins, antioxidants, and fiber, making it a nutrient-rich berry.
Value per 100 grams & per cup (145g):
75 kcal | 105 kcal
Protein
0.7 grams | 1 gram
Fats
0.5 grams | 0.73 grams
Carbohydrates
18 grams | 26 grams
Fiber
7 grams | 10 grams
Vitamins & Nutrients
- Vitamin C: Supports immune function and skin health.
- Vitamin A: Supports vision, immune function, and skin health.
- Potassium: Promotes fluid balance and muscle function.
- Antioxidants (Anthocyanins): Protect against oxidative stress and inflammation.
Satiety and Feelings
Elderberries are high in fiber and low in calories, making them filling relative to their calorie content.
What does 100 g look like?
About 1/3 cup or 40–50 small berries.
What does 2000/2500 calories look like?
About 27–34 cups of berries (145 g each), weighing 3.9–4.9 kg (8.6–10.8 lbs).
Daily Value per 100 grams %
Did you know?
Elderberries are native to Europe and North America and have been used for centuries in traditional medicine.
The berries are rich in anthocyanins, giving them their deep purple color and antioxidant properties.
They are commonly used in syrups, jams, and wines because raw berries can be slightly toxic.
Elderberries are cultivated commercially for their medicinal and culinary uses, providing consistent flavor and antioxidant content.
Drawback ⚠️
Raw berries and seeds can be toxic, so they must be cooked before consumption.
High in natural sugars, which may not suit low-sugar diets.
Soft texture makes them perishable, requiring refrigeration or processing.
