Elderberries

Q: How many calories in cup of elderberries?

About 106 calories, with roughly 1g of protein. cup weighs about 145g. Use the slider above for any other portion.

Grab-and-go fuel that has not been engineered into a snack.

cal per 100 g

Portion explorer

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= 5.1 oz

Calories

106

Protein

Carbs

26.7g

Fat

0.7g

Protein 3% Carbs 91% Fat 6%

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Elderberries is 0g of sugar, wrapped in 7g of fiber per 100g. That's what makes it not soda.

The fiber slows absorption; the sugar is not "free sugar" the way added sugar is. Whole fruit and juice are different foods nutritionally, even at the same sugar number.

Reverse calculator

Work backwards from your target.

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 73 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Ripeness matters

A greener elderberries has more starch and less sugar; a spotty one is the reverse. Total calories barely move, but if you are tracking blood sugar or fiber-vs-sugar ratio, ripeness is a real variable — not a rounding error.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber7 g25%

Saturated fat0.023 g0%

Cholesterol0 mg0%

Sodium6 mg0%

Potassium280 mg6%

Calcium38 mg3%

Iron1.6 mg9%

Magnesium5 mg1%

Zinc0.11 mg1%

Vitamin C36 mg40%

Vitamin A30 mcg3%

Vitamin B60.23 mg14%

Vitamin B120 mcg0%

Folate6 mcg2%

Niacin0.5 mg3%

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Mango

13 fewer calories per 100g.

Cal60 Protein0.8 g Fat0.4 g

Pear

16 fewer calories per 100g.

Cal57 Protein0.4 g Fat0.1 g

Blueberry

16 fewer calories per 100g.

Cal57 Protein0.7 g Fat0.3 g

Common questions

The stuff people actually ask.

How many calories in cup of elderberries?

About 106 calories, with roughly 1g of protein. cup weighs about 145g. Use the slider above for any other portion.

Does a ripe elderberries have more calories?

Barely. As fruit ripens, starch converts to sugar — same calories, different molecule. What changes: sweeter taste, faster blood-sugar rise, softer texture. Total calories move maybe 3–5%.

Is elderberries actually healthy, or is that marketing?

By the numbers on this page: fiber, vitamin C, potassium; sugar comes with its brake pedal (fiber).

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