Elderberries, raw

1 cup (145 g): 106 kcal, 1 g protein, 26.7 g carbohydrate and 0.7 g fat.

Compare with another food

Nutrition Facts

Serving size1 cup (145 g)

Amount per serving

Calories110

% Daily Value*

Total Fat 0.5g	1%
Saturated Fat 0g	0%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 10mg	0%
Total Carbohydrate 27g	10%
Dietary Fiber 10g	36%
Total Sugars —
Includes Added Sugars —
Protein <1g	2%
Vitamin D —
Calcium 60mg	4%
Iron 2.3mg	15%
Potassium 410mg	8%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means USDA has no value; ≥ is a lower bound. Source: USDA FoodData Central. Disclaimer.

What 1 cup (145 g) gives you

High in Dietary fiber (36% DV), Vitamin C (58% DV), Vitamin B6 (20% DV)

Low in total fat, saturated fat, cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

3% protein · 91% carbohydrate · 6% fat

Protein: 1 g 3%
Carbs: 27 g 91%
Fat: 1 g 6%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 79% of foods
Protein: more than 12% of foods
Total fat: less than 79% of foods
Carbohydrate: more than 66% of foods
Dietary fiber: more than 93% of foods
Sodium: less than 86% of foods

All nutrients (50)

Amounts for 1 cup (145 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (5)
Nutrient	Portion	100 g	% DV
Calories	106 kcal	73 kcal
Protein	0.957 g	0.66 g	2%
Carbohydrate	26.7 g	18.4 g	10%
Dietary fiber	10.2 g	7 g	36%
Water	116 g	79.8 g

Fats and fatty acids (8)
Nutrient	Portion	100 g	% DV
Total fat	0.725 g	0.5 g	1%
Saturated fat	0.033 g	0.023 g	0%
Trans fat	0 g	0 g
Monounsaturated fat	0.116 g	0.08 g
Polyunsaturated fat	0.358 g	0.247 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (9)
Nutrient	Portion	100 g	% DV
Calcium	55.1 mg	38 mg	4%
Iron	2.32 mg	1.6 mg	13%
Magnesium	7.25 mg	5 mg	2%
Phosphorus	56.5 mg	39 mg	5%
Potassium	406 mg	280 mg	9%
Sodium	8.7 mg	6 mg	0%
Zinc	0.16 mg	0.11 mg	1%
Copper	0.088 mg	0.061 mg	10%
Selenium	0.87 mcg	0.6 mcg	2%

Vitamins (9)
Nutrient	Portion	100 g	% DV
Vitamin A	43.5 mcg	30 mcg	5%
Vitamin C	52.2 mg	36 mg	58%
Thiamin (B1)	0.102 mg	0.07 mg	8%
Riboflavin (B2)	0.087 mg	0.06 mg	7%
Niacin (B3)	0.725 mg	0.5 mg	5%
Pantothenic acid (B5)	0.203 mg	0.14 mg	4%
Vitamin B6	0.334 mg	0.23 mg	20%
Folate	8.7 mcg	6 mcg	2%
Vitamin B12	0 mcg	0 mcg	0%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.019 g	0.013 g
Threonine	0.039 g	0.027 g
Isoleucine	0.039 g	0.027 g
Leucine	0.087 g	0.06 g
Lysine	0.038 g	0.026 g
Methionine	0.02 g	0.014 g
Cystine	0.022 g	0.015 g
Phenylalanine	0.058 g	0.04 g
Tyrosine	0.074 g	0.051 g
Valine	0.048 g	0.033 g
Arginine	0.068 g	0.047 g
Histidine	0.022 g	0.015 g
Alanine	0.043 g	0.03 g
Aspartic acid	0.084 g	0.058 g
Glutamic acid	0.139 g	0.096 g
Glycine	0.052 g	0.036 g
Proline	0.036 g	0.025 g
Serine	0.046 g	0.032 g

Other (1)
Nutrient	Portion	100 g	% DV
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 171727(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.