Elderberry Nutrition Facts | Şeyda Ertaş, RD

Elderberry

200 gr

146kcal

Carbohydrate36.82 gr %91

Protein1.32 gr %4

Fat1 gr %5

Elderberry Nutrition Values

Nutrients	100 gr	1 Portion (Middle)
Calories(kcal)	73	146
Carbohydrate (g)	18.41	36.82
Protein (g)	0.66	1.32
Fat (g)	0.5	1
Fiber (g)	7	14
Cholesterol (mg)	0	0
Sodium (mg)	6	12
Potassium (mg)	280	560
Calcium (mg)	38	76
Iron (mg)	1.6	3.2
Vitamin A (IU)	600	1200
Vitamin C (mg)	36	72

Nutritional values are based on the USDA database. Natural variations may occur; this information is for informational purposes only and does not constitute medical advice.

Dietitian's Tips for Consuming Elderberry

Metabolic Effect: Elderberry is a fruit that strengthens the immune system and has antioxidant properties. The fiber it contains helps regulate the digestive system and balance blood sugar.
Consumption Recommendation: You can consume elderberries fresh or use them as juice or jam. You can increase the nutritional value by consuming it with yogurt or oatmeal.
Things to Consider: It is not recommended to consume elderberries raw, as they may be slightly toxic. It is safer to consume them cooked. Excessive consumption may lead to digestive problems.
Exercise Equivalent: To burn the calories from 100 grams of elderberries, you need to walk at a light pace for about 15 minutes. This can be easily integrated into your daily life.