Elderberries, raw: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Small, dark, and tart, raw elderberries are typically cooked before consumption and are often used in jams, pies, wines, or medicinal preparations.
Per 100g reference serving, Elderberries, raw provides 73 kcal of energy, 0.66g protein (3% of calories), 18.4g total carbohydrates (91% of calories, including 7g dietary fiber and 0g sugars), and 0.5g total fat (6% of calories).
Vitamins Profile in Elderberries, raw (Per 100g)
Track how Elderberries, raw contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 36 mg | 40% DV |
| Vitamin A (RAE) | 30 µg | 3.3% DV |
| Vitamin B1 (Thiamin) | 0.07 mg | 5.8% DV |
| Vitamin B2 (Riboflavin) | 0.06 mg | 4.6% DV |
| Vitamin B3 (Niacin) | 0.5 mg | 3.1% DV |
| Vitamin B5 (Pantothenic Acid) | 0.14 mg | 2.8% DV |
| Vitamin B6 (Pyridoxine) | 0.23 mg | 13.5% DV |
| Total Folate (Vitamin B9) | 6 µg | 1.5% DV |
| Folate (Dietary Folate Equivalents) | 6 µg | 1.5% DV |
| Natural Food Folate | 6 µg | 1.5% DV |
Minerals & Electrolytes in Elderberries, raw (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.6 mg | 8.9% DV |
| Calcium (Ca) | 38 mg | 2.9% DV |
| Magnesium (Mg) | 5 mg | 1.2% DV |
| Potassium (K) | 280 mg | 6% DV |
| Zinc (Zn) | 0.11 mg | 1% DV |
| Selenium (Se) | 0.6 µg | 1.1% DV |
| Phosphorus (P) | 39 mg | 3.1% DV |
| Copper (Cu) | 0.061 mg | 6.8% DV |
| Sodium (Na) | 6 mg | 0.3% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.085 g | 5.3% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.162 g | 1.2% DV |
| Monounsaturated Fat (MUFA) | 0.08 g | 0.3% DV |
| Polyunsaturated Fat (PUFA) | 0.247 g | 1.2% DV |
| Saturated Fat (SFA) | 0.023 g | 0.1% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Leucine (BCAA) | 0.06 g | 2% DV |
| Isoleucine (BCAA) | 0.027 g | 1.8% DV |
| Valine (BCAA) | 0.033 g | 1.8% DV |
| Lysine | 0.026 g | 1.2% DV |
| Methionine | 0.014 g | 1.4% DV |
| Tryptophan | 0.013 g | 3.2% DV |
| Phenylalanine | 0.04 g | 2.7% DV |
| Threonine | 0.027 g | 2.5% DV |
| Histidine | 0.015 g | 1.9% DV |
| Glycine | 0.036 g | 1.2% DV |
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Elderberries, raw contains 73 calories (kcal), 0.66g of protein, 18.4g of carbohydrates (7g fiber, 0g total sugars), and 0.5g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Elderberries, raw has an estimated food pH of 3.5 and a Potential Renal Acid Load (PRAL) score of -4.74 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Elderberries, raw: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 24+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Elderberries, raw by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.