Elderberries (Raw) – Nutritional Information & Benefits
Elderberries, a small, dark purple fruit from the Sambucus plant, are not only packed with antioxidants but also offer a range of essential vitamins and minerals. These berries are widely known for their immune-boosting properties, often used in syrups, jams, and various remedies. Whether consumed fresh or in processed forms, elderberries deliver a nutritional profile that can complement a balanced diet. Let’s explore their impressive composition.
Nutritional Information per 100g of Raw Elderberries:
| Nutrient | Amount |
|---|---|
| Energy | 73.0 kcal |
| Protein | 0.66 g |
| Total Fat | 0.5 g |
| Saturated Fat | 0.023 g |
| Carbohydrates | 18.4 g |
| Fiber | 7.0 g |
| Sugar | 0.0 g |
| Calcium | 38.0 mg |
| Iron | 1.6 mg |
| Magnesium | 5.0 mg |
| Phosphorus | 39.0 mg |
| Potassium | 280.0 mg |
| Sodium | 6.0 mg |
| Zinc | 0.11 mg |
| Copper | 0.061 mcg |
| Manganese | 0.0 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 36.0 mg |
| Thiamin (Vitamin B1) | 0.07 mg |
| Riboflavin (Vitamin B2) | 0.06 mg |
| Niacin (Vitamin B3) | 0.5 mg |
| Vitamin B6 | 0.23 mg |
| Folate (Vitamin B9) | 6.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 30.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Key Nutritional Benefits of Elderberries
-
High in Fiber
Elderberries are an excellent source of dietary fiber, offering 7 grams per 100g. This can aid in digestive health by promoting regular bowel movements and supporting gut health. -
-
Rich in Vitamin C
With 36 mg of Vitamin C per 100g, elderberries are a great way to help boost your immune system, improve skin health, and reduce inflammation. Vitamin C also plays a role in the absorption of iron, contributing to better overall health. -
Antioxidants and Anti-inflammatory Properties
Elderberries are packed with antioxidants, which help protect your cells from oxidative stress and reduce the effects of inflammation. These properties contribute to a lower risk of chronic diseases like heart disease and certain cancers. -
Mineral Content
Elderberries provide a good amount of minerals, including potassium, calcium, and iron, all essential for maintaining heart health, strong bones, and healthy blood circulation. Potassium, in particular, helps regulate blood pressure, while iron plays a crucial role in oxygen transportation within the body. -
Low in Sugar
With 0.0 grams of sugar per 100 grams, raw elderberries make an excellent choice for those looking to maintain stable blood sugar levels.
Dietary Preferences & Considerations
- Gluten-Free: Elderberries are naturally gluten-free, making them an excellent option for individuals with celiac disease or gluten sensitivity.
- Vegan and Vegetarian: As a plant-based food, raw elderberries are suitable for both vegans and vegetarians.
- Low in Fat: With only 0.5g of fat per 100g, elderberries are a great choice for anyone following a low-fat diet.
Allergen Information
Elderberries do not contain common allergens such as dairy, nuts, or soy. However, it’s important to note that raw elderberries contain cyanogenic glycosides, compounds that can be toxic if consumed in large quantities. It’s advised to cook elderberries before consumption to neutralize these compounds.
Health Tips & Advice
- Cook Before Consumption: As mentioned, raw elderberries should be cooked before eating to ensure they are safe for consumption.
- Perfect for Smoothies and Juices: Elderberries are a fantastic addition to smoothies, juices, or homemade jams and syrups. Their tart flavor pairs well with sweeter fruits like apples and bananas.
- Immune Support: Incorporating elderberries into your diet may help provide an extra layer of defense against colds and flu, thanks to their high vitamin C content and immune-boosting properties.
Conclusion
Elderberries are a nutritious fruit that can add both health benefits and flavor to your meals. With a rich profile of vitamins, minerals, and antioxidants, they offer powerful support for the immune system, digestive health, and overall well-being. Whether used in syrups, jams, or simply added to your morning smoothie, elderberries are a versatile and healthful ingredient worth considering for your next recipe. Always remember to cook them before eating to maximize their safety and health benefits.
