Elderberries, raw
Elderberries, raw is a fruit at 73.0 calories per 100g. It is an excellent source of Vitamin A (RAE), providing 600.0 µg (67% of the Daily Value) per 100g serving. This fruit is rich in dietary fiber, virtually fat-free. Fruits are naturally rich in vitamins, dietary fiber, and antioxidants. They are an important part of a balanced diet and contribute to daily micronutrient needs. Our database tracks 68 nutrients for this food, plus insulin index, environmental footprint data.
Top Nutrients
Data for 68 of 150 tracked nutrients
Nutrient Fingerprint
How this food scores across key nutrient categories, as a percentage of the daily recommended value per 100 g. Based on USDA DRIs for adults.
Complete Nutrient Profile
Macronutrients 8
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Water SR | 79.8 | g | — | 2% |
| Calories SR | 73.0 | kcal | — | — |
| Energy (kJ) SR | 305 | kj | — | — |
| Protein SR | 0.66 | g | — | 1% |
| Total Fat SR | 0.50 | g | — | — |
| Carbohydrate SR | 18.4 | g | — | 14% |
| Fiber SR | 7.0 | g | — | 18% |
| Ash SR | 0.64 | g | — | — |
Minerals 9
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Calcium SR | 38.0 | mg | — | 4% |
| Iron SR | 1.6 | mg | — | 20% |
| Magnesium SR | 5.0 | mg | — | 1% |
| Phosphorus SR | 39.0 | mg | — | 6% |
| Potassium SR | 280 | mg | — | 8% |
| Sodium SR | 6.0 | mg | — | 0% |
| Zinc SR | 0.11 | mg | — | 1% |
| Copper SR | 0.06 | mg | — | 7% |
| Selenium SR | 0.60 | µg | — | 1% |
Vitamins 14
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Vitamin A (RAE) SR | 600 | µg | — | 67% |
| Vitamin A (IU) SR | 30.0 | IU | — | — |
| Retinol SR | 0 | µg | — | — |
| Vitamin C SR | 36.0 | mg | — | 40% |
| Thiamin (B1) SR | 0.07 | mg | — | 6% |
| Riboflavin (B2) SR | 0.06 | mg | — | 5% |
| Niacin (B3) SR | 0.50 | mg | — | 3% |
| Pantothenic Acid (B5) SR | 0.14 | mg | — | 3% |
| Vitamin B6 SR | 0.23 | mg | — | 18% |
| Folate SR | 6.0 | µg | — | 2% |
| Folic Acid SR | 0 | µg | — | — |
| Folate (food) SR | 6.0 | µg | — | — |
| Folate (DFE) SR | 6.0 | µg | — | — |
| Vitamin B12 SR | 0 | µg | — | — |
Fatty Acids 8
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Saturated Fat SR | 0.02 | g | — | — |
| Monounsaturated Fat SR | 0.08 | g | — | — |
| Polyunsaturated Fat SR | 0.25 | g | — | — |
| Trans Fat SR | 0 | g | — | — |
| Cholesterol SR | 0 | mg | — | — |
| Omega-3 EPA SR | 0 | g | — | — |
| Omega-3 DPA SR | 0 | g | — | — |
| Omega-3 DHA SR | 0 | g | — | — |
Individual Fatty Acids 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Butyric Acid (4:0) SR | 0 | g | — | — |
| Caproic Acid (6:0) SR | 0 | g | — | — |
| Caprylic Acid (8:0) SR | 0 | g | — | — |
| Capric Acid (10:0) SR | 0 | g | — | — |
| Lauric Acid (12:0) SR | 0 | g | — | — |
| Myristic Acid (14:0) SR | 0 | g | — | — |
| Palmitic Acid (16:0) SR | 0.02 | g | — | — |
| Stearic Acid (18:0) SR | 0.005 | g | — | — |
| Linoleic Acid (18:2) SR | 0.16 | g | — | 1% |
| Linolenic Acid (18:3) SR | 0.09 | g | — | — |
Amino Acids 18
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Tryptophan SR | 0.01 | g | — | — |
| Threonine SR | 0.03 | g | — | — |
| Isoleucine SR | 0.03 | g | — | — |
| Leucine SR | 0.06 | g | — | — |
| Lysine SR | 0.03 | g | — | — |
| Methionine SR | 0.01 | g | — | — |
| Cystine SR | 0.01 | g | — | — |
| Phenylalanine SR | 0.04 | g | — | — |
| Tyrosine SR | 0.05 | g | — | — |
| Valine SR | 0.03 | g | — | — |
| Arginine SR | 0.05 | g | — | — |
| Histidine SR | 0.01 | g | — | — |
| Alanine SR | 0.03 | g | — | — |
| Aspartic Acid SR | 0.06 | g | — | — |
| Glutamic Acid SR | 0.10 | g | — | — |
| Glycine SR | 0.04 | g | — | — |
| Proline SR | 0.03 | g | — | — |
| Serine SR | 0.03 | g | — | — |
Other 1
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Alcohol SR | 0 | g | — | — |
Nutrient Density Score
The NRF9.3 score measures overall nutritional quality per 100 kcal. It rewards 9 nutrients to encourage (protein, fiber, vitamins A, C, E, calcium, iron, magnesium, potassium) and penalizes 3 to limit (saturated fat, added sugars, sodium). Higher is better; negative scores indicate the food is high in limit nutrients relative to its beneficial content.
NRF9.3 index: Fulgoni et al. (2009), J Nutr 139(8). DVs based on FDA 2020 reference values.
Nutrient Interactions in This Food
Nutrients in this food that enhance or compete with each other during absorption.
✔ Synergies — nutrients that help each other
Vitamin C dramatically enhances non-heme iron absorption by reducing Fe³⁺ to Fe²⁺ in the gut. Adding 75 mg vitamin C to a meal can increase iron absorption 3–4 fold.
Hallberg et al., Am J Clin Nutr, 1989
Vitamin A is fat-soluble and requires dietary fat for absorption. Adding fat to a meal significantly increases beta-carotene and retinol absorption.
Ribaya-Mercado et al., Am J Clin Nutr, 2007
⚠ Antagonisms — nutrients that compete
Phytates in high-fibre foods (whole grains, legumes) bind non-heme iron and reduce its bioavailability. Soaking, sprouting, and fermentation reduce phytate content.
Hurrell & Egli, Int J Vitam Nutr Res, 2010
High-dose vitamin C (>1,500 mg/day) may reduce copper absorption by reducing Cu²⁺ to Cu⁺, though the clinical significance at normal intakes is minimal.
Harris, Am J Clin Nutr, 2003
Amino Acid Profile
Essential amino acid composition compared to the WHO/FAO adult reference pattern. The Amino Acid Score indicates protein quality — 100 means all essential amino acid requirements are met.
Tip: The limiting amino acid is Lysine. Pair with legumes, dairy, and soy for a complete amino acid profile.
All Amino Acids (18)
| Amino Acid | g / 100g | mg / g protein |
|---|---|---|
| Tryptophan | 0.01 | 19.7 |
| Threonine | 0.03 | 40.9 |
| Isoleucine | 0.03 | 40.9 |
| Leucine | 0.06 | 90.9 |
| Lysine | 0.03 | 39.4 |
| Methionine | 0.01 | 21.2 |
| Cystine | 0.01 | 22.7 |
| Phenylalanine | 0.04 | 60.6 |
| Tyrosine | 0.05 | 77.3 |
| Valine | 0.03 | 50.0 |
| Arginine | 0.05 | 71.2 |
| Histidine | 0.01 | 22.7 |
| Alanine | 0.03 | 45.5 |
| Aspartic Acid | 0.06 | 87.9 |
| Glutamic Acid | 0.10 | 145.5 |
| Glycine | 0.04 | 54.5 |
| Proline | 0.03 | 37.9 |
| Serine | 0.03 | 48.5 |
Fatty Acid Profile
Breakdown of fat types per 100g. A healthy fat profile favours unsaturated fats (mono + poly) and a balanced omega-3 to omega-6 ratio.
How Cooking Changes Nutrients
Estimated percentage of each nutrient retained after cooking, based on USDA retention factors for the “Fresh Fruits” food category. Values of 100% mean no loss; lower values indicate nutrients lost to heat, water, or oxidation.
Source: USDA Table of Nutrient Retention Factors, Release 6 (2007). Retention values are category-level averages — actual retention depends on cooking time, temperature, and water volume.
Insulin Response
The Insulin Index (II) measures the actual insulin response to food on a scale where white bread = 100. Unlike the Glycemic Index (which only measures blood sugar), the II captures the full hormonal response — including the effect of protein and fat on insulin secretion. This is why high-protein foods like meat and dairy can have significant insulin scores despite having low or zero GI values.
Source: Holt et al. 1997; Bao et al. 2016; Bell 2014
Environmental Impact
Environmental footprint per kilogram of food produced. Data represents the global average for the “Other Fruit” category.
- Global averages: These figures are production-weighted averages from a meta-analysis of ~38,700 farms across 119 countries (Poore & Nemecek, 2018). Actual impact varies enormously by farming method, geography, and supply chain.
- System boundary: Cradle-to-retail only — does not include consumer transport, home cooking energy, or food waste.
- Soil carbon not included: This data does not account for soil carbon sequestration. Some argue that well-managed regenerative grazing partially offsets ruminant emissions; however, full lifecycle accounting — including methane, land-use change, and the opportunity cost of using land for grazing vs. reforestation — typically makes the net footprint of ruminant meat higher, not lower. This is especially relevant in temperate grassland regions like Ireland.
- Not gospel: This data is informational and illustrative. It is useful for understanding relative magnitudes, but should not be treated as precise measurements for any individual product or farm.
Source: Poore & Nemecek (2018), Science 360(6392). Meta-analysis of ~38,700 farms, 119 countries, 46 product categories.
Global Supply: Fruits
Top 10 countries by per capita supply of the “Fruits” food group (kcal/capita/day, 2023). This is food group–level data from FAO Food Balance Sheets, not specific to this individual food.
Global Supply Trend (1961–2023)
+38%Source: FAO Food Balance Sheets (2023). Supply = production + imports − exports − waste, converted to kcal/capita/day.
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Frequently Asked Questions
How many calories are in Elderberries, raw?
Elderberries, raw contains 73.0 kcal per 100 grams, making it a low-calorie food. The energy comes from 0.66g of protein (4% of calories), 0.50g of fat (6%), and 18.4g of carbohydrates (101%). Carbohydrates are the primary energy source.
What is Elderberries, raw most nutritious for?
The standout nutrient in Elderberries, raw is Vitamin A (RAE), providing 600 µg per 100g (67% of the Daily Value). It is also a notable source of Vitamin C (40% DV). Our database tracks 68 individual nutrients for this food, allowing detailed comparison across vitamins, minerals, amino acids, and fatty acids.
Is Elderberries, raw high in protein?
At 0.66g per 100 grams, Elderberries, raw is not a significant source of protein. Pair with protein-rich foods like legumes, meat, fish, or dairy to meet daily protein needs.
How much fiber is in Elderberries, raw?
Yes, Elderberries, raw is rich in dietary fiber with 7.0g per 100 grams. The daily recommended intake is 25-38g, so a serving contributes meaningfully toward that goal. Dietary fiber supports digestive health and is associated with reduced risk of cardiovascular disease.
What is the insulin index of Elderberries, raw?
Elderberries, raw has a high insulin response (II: 72) (estimated from macronutrient composition) on the insulin index scale (white bread = 100). Foods with high insulin scores stimulate significant insulin release, which may be relevant for blood sugar management. Note that the insulin index can differ substantially from the glycemic index — dairy products and high-protein foods often have higher insulin responses than their GI would suggest.