Calories in Elderberry: Nutritional facts for Elderberry Types

One hundred grams (3.5 oz) of raw elderberries contain 73 calories.

One kilogram (2.2 lbs) of raw elderberries contains 730 calories.

The calorie of one single elderberry is less than 1 calorie, due to its very small size. A small handful or a tablespoon of berries (around 10 g) contains 7 calories.

Elderberries provide some health benefits like boosting the immune system and reducing inflammation due to its high concentration of antioxidants and vitamins. Elderberry (Sambucus nigra) has been used for centuries in traditional folk medicine. A list of the health benefits of elderberries are shown below.

• Rich in Antioxidants: Elderberries are packed with antioxidants, particularly flavonoids like anthocyanins, which give the berries their dark purple-black color. These compounds help protect cells from oxidative stress.
• Boosts Immune System: Elderberry is most famous for its immune-supporting properties. Studies suggest it can help reduce the severity and duration of cold and flu symptoms. A meta-analysis by Hawkins J, et al. (2019), "Black elderberry (Sambucus nigra) supplementation effectively treats upper respiratory symptoms: A meta-analysis of randomized, controlled clinical trials," found that elderberry supplementation was an effective treatment for these symptoms.
• High in Vitamin C: Elderberries are an excellent source of Vitamin C, a vital nutrient for a strong immune system, healthy skin, and antioxidant protection.
• Anti-inflammatory Effects: The anthocyanins and other flavonoids in elderberry have potent anti-inflammatory effects, which can be beneficial in managing conditions associated with chronic inflammation.
• May Improve Heart Health: Some research indicates that elderberry may benefit heart health by reducing cholesterol levels, lowering uric acid, and improving blood sugar levels. The high potassium content also helps regulate blood pressure.
• Good Source of Dietary Fiber: Whole elderberries are a good source of dietary fiber, which supports digestive health, promotes bowel regularity, and can help maintain healthy blood sugar levels.
• May Have Antiviral Properties: Elderberry extract has been shown to inhibit the replication of influenza viruses in laboratory studies, which is believed to be a key mechanism behind its effectiveness in shortening flu duration (Zakay-Rones Z, et al., 1995, "Inhibition of several strains of influenza virus in vitro and reduction of symptoms by an elderberry extract (Sambucus nigra L.) during an outbreak of influenza B Panama").
• Supports Skin Health: The antioxidants and Vitamin A and C in elderberries can help protect the skin from damage and support collagen production, promoting a healthy complexion.
• May Have Anti-diabetic Effects: Some animal studies suggest that elderberry may help lower blood sugar levels and improve insulin secretion, though more human research is needed.

Elderberry has been known to cause some unwanted effects like nausea and vomiting due to the presence of cyanogenic glycosides in its raw, uncooked parts and potential digestive issues. A list of the downsides of elderberry are shown below.

• Toxicity When Raw: Unripe or raw elderberries, as well as the leaves, bark, and roots of the elder plant, contain cyanogenic glycosides, which can release cyanide in the body. Ingesting these raw parts can cause nausea, vomiting, diarrhea, and dizziness. Cooking the ripe berries destroys these toxic compounds (European Food Safety Authority, 2019, "Compendium of botanicals that have been reported to contain toxic, addictive, psychotropic or other substances of concern").
• Digestive Upset: Even when cooked, consuming large quantities of elderberries can cause digestive issues like an upset stomach or diarrhea in some individuals, possibly due to their diuretic and laxative effects.
• Potential for Autoimmune Reactions: Because elderberry can stimulate the immune system, individuals with autoimmune diseases (such as rheumatoid arthritis, lupus, or multiple sclerosis) should use it with caution and consult their healthcare provider, as it could potentially exacerbate their condition.
• Interactions with Medications: Elderberry may interact with certain medications, including diuretics (due to its own diuretic effect), diabetes medications (as it can lower blood sugar), and immunosuppressants (as it can boost the immune system).

Yes, when prepared correctly (cooked), elderberries are very good for you. The ripe, cooked berries are a nutritional powerhouse, packed with an exceptionally high concentration of antioxidants, particularly anthocyanins, and are an excellent source of Vitamin C and dietary fiber. These compounds are responsible for its potent immune-supporting, anti-inflammatory, and antiviral properties. Numerous studies have validated its traditional use for colds and flu. For example, a study by Tiralongo E, et al. (2016), "Elderberry Supplementation Reduces Cold Duration and Symptoms in Air-Travellers: A Randomized, Double-Blind Placebo-Controlled Clinical Trial," demonstrated that elderberry supplementation could significantly reduce the duration and severity of colds in air travelers. There is no official suggested consumption rate for the berries, but standardized elderberry syrup or extract is often taken in small, recommended doses (e.g., 1 tbsp or 15 mL) for short periods for immune support.

Yes, a significant body of scientific evidence supports the use of elderberries for helping with colds and flu. The primary mechanism is believed to be its ability to inhibit the replication of cold and influenza viruses and to boost the body's immune response. Elderberry is rich in flavonoids, specifically anthocyanins, which have been shown in laboratory studies to bind to flu viruses, preventing them from entering and infecting host cells. For instance, a study by Zakay-Rones Z, et al. (2004), "Randomized study of the efficacy and safety of oral elderberry extract in the treatment of influenza A and B virus infections," found that patients receiving elderberry extract recovered from the flu significantly faster than a placebo group. Furthermore, elderberry's anti-inflammatory properties can help reduce symptoms like aches, pains, and fever, while its high Vitamin C content supports overall immune function.

The calorie content of elderberries changes dramatically depending on processing and water content. Fresh, ripe elderberries have the lowest calorie count, at 73 calories per 100g. Cooked elderberries have a very similar calorie profile. The calorie density increases significantly when the berries are dried; dried elderberries can contain 280-320 calories per 100g as the removal of water concentrates their natural sugars. The highest calorie forms are often sweetened processed products. Elderberry syrup is very high in calories, ranging from 200-270 calories per 100g, with most of these calories coming from added sugars like honey or glucose. Similarly, elderberry jam or jelly (200-260 calories per 100g) is also high in calories due to its high sugar content. Unsweetened elderberry juice is a lower-calorie option compared to these sweetened products, at around 40-50 calories per 100g.

No, drinking elderberry tea every day for extended periods is not recommended without medical guidance. Elderberry is a potent medicinal herb that stimulates the immune system. The main elderberry tea benefits come from its high antioxidant and antiviral properties, which are effective for short-term use during acute illnesses like colds or flu. A meta-analysis by Hawkins J, et al. (2019), "Black elderberry (Sambucus nigra) supplementation effectively treats upper respiratory symptoms," confirmed its efficacy for treating these symptoms.

Continuous, long-term immune stimulation from daily elderberry tea is not well-studied and is not always desirable. There is a theoretical concern that daily use could overstimulate the immune system, which could be problematic for individuals with autoimmune conditions. Therefore, the benefits of elderberry tea are best harnessed by using it for short durations, such as 7-14 days, when you need acute immune support, rather than as a daily preventative beverage year-round.

The origin of the elderberry (Sambucus species, most commonly Sambucus nigra or the European black elderberry) is widespread across temperate and subtropical regions of the Northern Hemisphere, particularly Europe, North Africa, and parts of Asia. It has a rich history in folklore and traditional medicine dating back to ancient times. Hippocrates, the "father of medicine," referred to the elder tree as his "medicine chest" in the 5th century BCE, using its berries, flowers, and bark to treat a variety of ailments. Evidence of its consumption has been found in prehistoric settlements in Italy and Switzerland. Throughout European history, it was a vital part of folk medicine, used for everything from treating colds and flu to reducing inflammation and acting as a diuretic.

A popular and culturally significant product that highlights the elderberry plant is Elderflower Cordial (or syrup). While made from the flowers rather than the berries, it's an inextricable part of the plant's culinary heritage. This sweet, aromatic syrup is made by infusing fresh elderflowers in a sugar solution, often with lemon. It has been a traditional homemade beverage in Britain and other parts of Europe for centuries, emblematic of early summer. Commercially, brands like St-Germain (an elderflower liqueur) and Belvoir Farm have popularized the flavor globally. Elderflower cordial is mixed with still or sparkling water to make a refreshing drink, used in cocktails, or drizzled over desserts. This preparation captures the unique floral, lychee-like aroma of the elder plant and has transformed a traditional homemade tonic into a sophisticated global flavor.