Calories in Silverberry: Nutritional facts for Silverberry Types

One hundred grams (3.5 oz) of raw silverberries contains 72 calories.

One kilogram (1,000 g or 35.3 oz) of raw silverberries contains 720 calories.

One single medium silverberry weighing 0.8 g contains 0.6 calories. A larger berry weighing 1.2 g contains 0.9 calories.

Silverberry provides some health benefits like protecting the heart and reducing oxidative stress due to its high concentration of lycopene and Vitamin C. This fruit, frequently called "autumn olive," "goumi," or "wild oleaster," is a nutritional powerhouse often found in foraged diets. A list of the health benefits of silverberries is shown below.

• Supplies Exceptional Lycopene Levels: Silverberries contain far more lycopene than tomatoes, which helps prevent cell damage. A study by Fordham et al. (2001), "Fruit of Autumn Olive: A Rich Source of Lycopene," found that the fruit is a major dietary source of this carotenoid.
• Supports Immune System Function: The high Vitamin C content helps the body fight off infections and stay healthy.
• Promotes Cardiovascular Health: The antioxidants in the fruit help lower inflammation in the blood vessels.
• Enhances Skin Integrity: Vitamin E and Vitamin C work together to support collagen production and protect skin from the sun.
• Aids Digestive Regularity: The dietary fiber in the fruit helps move waste through the gut and prevents constipation.
• Protects Vision Health: Vitamin A and carotenoids found in the berries support the retina and improve night vision.

Silverberry has been known to cause some unwanted effects like mouth irritation and digestive issues due to its high tannin content and acidic nature. A list of the downsides of silverberries is shown below.

• Induces Oral Astringency: Unripe berries are very high in tannins, which cause a dry, puckering sensation in the mouth that can be uncomfortable.
• Triggers Stomach Upset: Eating too many raw berries at once can lead to gas or bloating because of the fiber and acids.
• Potential for Allergic Reaction: Some people may experience itching or skin rashes if they are sensitive to plants in the Elaeagnaceae family.

Yes, silverberries are good for you because they deliver 39% of the DV for Vitamin C and a massive dose of lycopene in every 100 g (3.5 oz) serving. Healthy individuals should consume 50 g (1.8 oz) to 100 g (3.5 oz) of the fully ripe fruit per day to gain the best antioxidant benefits. A study by Black et al. (2005), "Health benefits of the genus Elaeagnus," suggests that the fruit has strong anti-inflammatory properties that support long-term wellness. These berries are an ideal choice for those looking for a low-calorie way to boost their intake of heart-protective phytonutrients.

The calories in silverberries change based on the amount of water and sugar in the fruit flesh. The standard Autumn Olive contains 72 calories per 100 g (3.5 oz), but the Russian Olive variety reaches 85 calories per 100 g (3.5 oz) because it has a drier, starchier texture. Goumi berries are slightly more energy-dense than Autumn Olives at 75 calories per 100 g (3.5 oz) due to a higher natural sugar concentration. Processed versions like silverberry jam contain 260 calories per 100 g (3.5 oz) because of the added cane sugar used during the cooking process.

The origin of the silverberry (Elaeagnus) is East Asia, specifically regions within China, Japan, and Korea. People in these areas have used the fruit for hundreds of years as a food source and as a medicinal plant to treat coughs and digestive problems. The plant was brought to North America in the 1830s as an ornamental shrub and for use in windbreaks and erosion control.

Because the plant is very tough and can grow in poor soil, it spreads quickly across the United States. While it is considered an invasive species in some areas, chefs and health experts have rediscovered it for its amazing nutrient levels. Today, it is mostly picked from the wild or grown in small permaculture gardens rather than large commercial farms.