Elderberries Nutrition Facts & Health Impact

Nutrition Facts

Serving Size: 100g

Calories305

Total Fat0.5g

Saturated Fat0.0g

Total Carbs18.4g

Fiber7.0g

Sugars0.0g

Protein0.7g

Macro Breakdown

Protein0.7g (3%)

Carbs18.4g (91%)

Fat0.5g (6%)

Health Scores (0-10)

10.0

Metabolic

10.0

Inflammation

5.7

Hormonal

9.2

Gut Health

10.0

Skin Health

5.0

Brain Health

7.4

Bone Health

5.6

Sleep

6.7

Exercise

7.8

Longevity

5.2

Detox

10.0

Immunity

6.1

Pral

6.3

Satiety

0.0

Nutrient Density

8.6

Bioavailability

10.0

Electrolyte

5.1

Methylation

🧬 How Elderberries Affects Your Health

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Testosterone 1% DV

Zinc (undefined% DV) supports testosterone production. It's a cofactor for 5α-reductase and inhibits aromatase.

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Cortisol & Stress 1% DV

Magnesium (undefined% DV) calms the nervous system. It blocks NMDA receptors and reduces stress-induced cortisol spikes.

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Cortisol 14% DV

Vitamin B6 (undefined% DV) helps produce serotonin and GABA — calming neurotransmitters that counter cortisol.

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Thyroid 1% DV

Selenium (undefined% DV) converts T4 to active T3. Essential for thyroid function.

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Inflammation

vitamin c + fiber. Omega-3 EPA/DHA → resolvins (pro-resolving mediators). Antioxidants neutralize free radicals. Fiber .

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Anemia

iron + vitamin c. Iron-deficiency is the most common nutritional deficiency. Vitamin C increases non-heme iron absorpt.

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Iron 9% DV

9% DV. Supports red blood cells and oxygen transport. Low iron = fatigue, brain fog.

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Potassium 6% DV

6% DV. Blood pressure regulation, prevents muscle cramps.

Complete Nutrient Profile

Nutrient	Amount / 100g	% Daily Value
Energy Kcal	305.0 kJ	—
Protein	0.7 g	1% DV
Total Fat	0.5 g	1% DV
Carbohydrate	18.4 g	7% DV
Fiber	7.0 g	25% DV
Sodium	6.0 mg	—
Calcium	38.0 mg	3% DV
Iron	1.6 mg	9% DV
Magnesium	5.0 mg	1% DV
Phosphorus	39.0 mg	3% DV
Potassium	280.0 mg	6% DV
Zinc	0.1 mg	1% DV
Vitamin C	36.0 mg	40% DV
Vitamin B6	0.2 mg	14% DV
Folate	6.0 µg	2% DV
Vitamin A	30.0 µg	3% DV
Selenium	0.6 µg	1% DV

Compare Elderberries With...

Abiyuch
290 cal Acerola juice
96 cal Acerola, (west indian cherry)
134 cal Agutuk, fish/berry with seal oil (Alaskan ice cream)
1479 cal Alcoholic beverage, malt beer, hard lemonade
284 cal

Frequently Asked Questions

How does Elderberries, raw support gut health?

Elderberries, raw contains 7g of fiber per 100g (25% DV). Fiber feeds beneficial gut bacteria, which produce short-chain fatty acids (butyrate) that reduce inflammation, strengthen the gut barrier, and improve insulin sensitivity. The high fiber content also slows glucose absorption, reducing insulin spikes.

Does Elderberries, raw affect hormones?

Yes — Elderberries, raw is rich in fiber (25% DV), which Binds excess estrogen in gut for excretion (enterohepatic circulation interruption). Slows glucose absorption → lower insulin spikes.. fiber supports Estrogen and Insulin production. vitamin b6 supports Progesterone and Dopamine production.

Is Elderberries, raw good for blood pressure?

Yes. Elderberries, raw provides 280mg of potassium per 100g (6% DV). Potassium helps lower blood pressure by counteracting sodium's effects and relaxing blood vessel walls. The sodium-to-potassium ratio is 46.7.

Is Elderberries, raw good pre-workout?

Elderberries, raw works well as a pre-workout snack: 18g carbs provide quick energy. 280mg potassium supports nerve function and prevents cramping.

Does Elderberries, raw boost immunity?

Yes. Elderberries, raw provides 36mg of vitamin C per 100g (40% DV) — one of the best food sources. Vitamin C supports white blood cell production, acts as an antioxidant, and strengthens skin barrier defense.

How filling is Elderberries, raw?

Elderberries, raw has a satiety score of 6.3/10. The 7g fiber adds bulk and slows digestion. This makes it effective for appetite control between meals.