Elderberry is a good source of nutrients, vitamins, minerals. Consuming 145 gram of this fruit supplies, 52.2mg Vitamin C,2.32mg Iron, 10.2g Total Dietary Fiber, 0.334mg Vitamin B6, 26.68g carbohydrates, 0.088mg copper, 406mg potassium, 0.102mg Vitamin B1, 57mg Phosphorus, 0.087mg Vitamin B2 and 44 µg Vitamin A. Moreover many Amino acids like 0.132g of Phenylalanine and Tyrosine , 0.019g of Tryptophan, 0.042g of Methionine and crystine, 0.087g of Leucine, 0.039g of Isoleucine, 0.048g of Valine, 0.039g of Threonine and 0.022g of Histidine are also found in 100 gram of the fruit.
Nutritional value of Elderberry
Serving Size: 1 Cup (145 g)
Calories 106 Kcal. Calories from Fat 6.48 Kcal.
| Proximity | Amount | % DV |
|---|---|---|
| Water | 115.71 g | |
| Protein | 0.96 g | 1.92% |
| Total Fat (lipid) | 0.72 g | 2.06% |
| Ash | 0.93 g | |
| Carbohydrate | 26.68 g | 20.52% |
| Total dietary fiber | 10.2 g | 26.84% |
| Minerals | Amount | % DV |
|---|---|---|
| Iron, Fe | 2.32 mg | 29.00% |
| Copper, Cu | 0.088 mg | 9.78% |
| Potassium, K | 406 mg | 8.64% |
| Phosphorus, P | 57 mg | 8.14% |
| Calcium, Ca | 55 mg | 5.50% |
| Magnesium, Mg | 7 mg | 1.67% |
| Selenium, Se | 0.9 µg | 1.64% |
| Zinc, Zn | 0.16 mg | 1.45% |
| Sodium, Na | 9 mg | 0.60% |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin C (ascorbic acid) | 52.2 mg | 58.00% |
| Vitamin B6 (Pyridoxine) | 0.334 mg | 25.69% |
| Vitamin B1 (Thiamin) | 0.102 mg | 8.50% |
| Vitamin B2 (Riboflavin) | 0.087 mg | 6.69% |
| Vitamin A | 44 µg | 6.29% |
| Vitamin B3 (Niacin) | 0.725 mg | 4.53% |
| Vitamin B5 (Pantothenic acid) | 0.203 mg | 4.06% |
| Vitamin B9 (Folate) | 9 µg | 2.25% |
| Lipids | Amount | % DV |
|---|---|---|
| Saturated Fatty acids | 0.033 g | 0.05% |
| palmitic acid | 0.026 g | |
| Stearic acid | 0.007 g | |
| Monounsaturated Fatty acids | ||
| Oleic acid | 0.116 g | |
| Polyunsaturated Fatty acids | 0.358 g | 2.11% |
| Linoleic acid | 0.235 g | |
| Linolenic acid | 0.123 g |
| Amino Acids | Amount | % DV |
|---|---|---|
| Phenylalanine and Tyrosine | 0.132 g | 4.55% |
| Tryptophan | 0.019 g | 4.32% |
| Methionine and Cystine | 0.042 g | 2.51% |
| Leucine | 0.087 g | 2.35% |
| Isoleucine | 0.039 g | 2.33% |
| Valine | 0.048 g | 2.27% |
| Threonine | 0.039 g | 2.22% |
| Histidine | 0.022 g | 1.79% |
| Lysine | 0.038 g | 1.14% |
| Arginine | 0.068 g | |
| Alanine | 0.044 g | |
| Aspartic acid | 0.084 g | |
| Glutamic acid | 0.139 g | |
| Glycine | 0.052 g | |
| Proline | 0.036 g | |
| Serine | 0.046 g |
| Phytochemicals | Amount | % DV |
|---|---|---|
| Anthocyanidins | ||
| Cyanidin | 703.63 mg | |
| Flavonols | ||
| Isorhamnetin | 7.9 mg | |
| Kaempferol | 0.8 mg | |
| Quercetin | 38.8 mg | |
| Proanthocyanidin | ||
| Proanthocyanidin dimers | 15.4 mg | |
| Proanthocyanidin trimers | 8.2 mg | |
| Proanthocyanidin 4-6mers | 15.7 mg |
*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by a U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.
Source: USDA