High in nutrients

Elderberries are a low-calorie, antioxidant-rich meal. Fresh berries include 106 calories, 26.7 grams of carbohydrates, and less than 1 gram of fat and protein per cup (145 grams). Plus, they have many nutritional benefits. Elderberries are:

• High in vitamin C: There is 52 mg of vitamin C per cup of fruit, which accounts for 57% of the daily value.
• High in dietary fiber: Elderberries contain 10 grams of fiber per cup of fresh berries, about 36% of the daily value.
• A good source of phenolic acids: These compounds are potent antioxidants that can help reduce damage from oxidative stress in the body.
• A good source of flavonols: Elderberry contains the antioxidant flavonols quercetin, kaempferol, and isorhamnetin. The flowers contain up to 10 times more flavonols than the berries.
• Rich in anthocyanins: These compounds give the fruit its characteristic dark black-purple color and are a strong antioxidant with anti-inflammatory effects.

Elderberries are a low-calorie food packed with vitamin C, dietary fiber, and antioxidants in the form of phenolic acids, flavonols, and anthocyanins. The flowers are particularly rich in flavonols.