Elderberries - How Many Calories?

Dietitian's Tips for Consuming Elderberries

• Metabolic Effect: Packing 36mg of Vitamin C per 100g, these berries act as a potent antioxidant shield while the 280mg of potassium helps flush out excess sodium. The impressive 7g of dietary fiber ensures a slow release of energy, preventing the insulin spikes often associated with sweet fruits.
• Consumption Tip: I recommend my clients incorporate elderberries into warm infusions or sugar-free syrups to safely enjoy their 18.4g of natural carbohydrates. Adding a small serving to your morning oats provides a significant micronutrient boost with negligible fat, as 100g contains only 0.5g of total fat.
• What to Watch For: Raw elderberries can cause digestive distress due to certain compounds, so you must always ensure they are cooked or processed before consumption. Keep an eye on your serving sizes to stay within your daily goals, as a 100g portion contributes 73 calories to your intake.
• Exercise Equivalent: To burn off the 73 calories from a 100g serving, a 15-minute brisk walk is all you need to balance your energy ledger. This moderate movement helps your metabolism efficiently utilize the 1.6mg of iron found in the berries for improved cellular oxygenation.