ELDERBERRY – Nutritional Values and How to Prepare Elderberries

Elderberries, which are taken from the native Sambucus elder tree, have long been used as a food and medicine to provide immune support

To prepare elderberry pies, jams, juices, or wine nowadays, the sour berries are frequently boiled down. While decisive study is still being conducted, many people rely on elderberry syrup or tablets to strengthen their immune systems and recover from common ailments because they believe it has therapeutic capabilities. 

But are elderberry’s health advantages legitimate, or is this colorful fruit just capitalizing on its good name? Let’s find out.

Nutrition Facts of Elderberry

The USDA provides the following nutritional data for 1 cup (145g) of fresh, fresh elderberries. 

  • 106 calories 
  • Fat: 0.7g 
  • Salt: 9 mg 
  • 27g of carbohydrates 
  • 10g of fiber 
  • 0g sugars 
  • 1 g of protein

Minerals and vitamins 

Elderberries supply beta carotene, which the body transforms into vitamin A, and fulfill around 6% of your daily needs. You can use this vitamin to fight off free radicals that harm your heart, lungs, and skin. 

Additionally, vitamin A helps fight inflammation, which can obstruct cells’ and muscles’ ability to operate normally. 

Elderberries are a significant supply of vitamin C, that promotes body growth and repair and aids in the production of collagen. They also provide 6% of your daily calcium requirement.


One cup of elderberries has about 27 grams of carbohydrates, which is roughly 9% of your daily required allowance (RDI). Approximately ten grams of fiber can be found in one serving of elderberries, which is around 40% of the recommended daily intake. The berry has a low glycemic index and thus is thought to not significantly affect your blood sugar levels. 


Fat is hardly present in fat elderberries. 


Elderberries have a low protein content, which is normal for fruits.

Notable Allergies to Elderberries

Although it is uncommon, allergies to the pollen and berries of the elderberry tree are conceivable. Before taking elderberries for elderberry products, consult your doctor if you have previously had adverse reactions to other berries. If you develop any allergic response symptoms, especially if you have previously had food allergies, you should also seek medical advice.

What are the Side Effects of Elderberries?

As long as you consume elderberry fruit in moderation and prepare it beforehand, it is thought to be safe to eat. The bark, seeds, unripe or undercooked berries, or blossoms should not be eaten because they might cause severe diarrhoea and nausea. 

In truth, berries and blossoms that haven’t been cooked contain a compound that can turn into cyanide in human bodies.     However, by cooking the berries or preparing tea by steeping the flower in boiling water, all poisonous elements can be eliminated. 

Elderberries should not be consumed by anyone who has undergone an organ transplant of any kind or who is taking diabetes medication. Elderberry shouldn’t be consumed by children or women who are pregnant. 

If you have an autoimmune disorder, you should also speak with a doctor because the berries can affect how your immune system responds to it. Elderberries can interact with the following medicines, so you should exercise caution if you take any of them: 

  • medications such as prednisone 
  • Imuran (azathioprine)
  • Prograf (tacrolimus) 
  • Sandimmune(cyclosporine) 
  • Simulect (basiliximab) 
  • Zenapax (daclizumab)

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