Elderberries
Dried elderberries are a light and fiber-rich snack that supports healthy digestion. They provide a good amount of potassium and vitamin C, essential nutrients for overall vitality and wellness. With moderate sugars and low fat, they offer a natural and balanced energy boost. These berries also serve as a source of iron, calcium, and vitamin A, contributing to immune support and skin health.
Macro Impact
A Serving (145 g) of Elderberries contains 106 calories, 0.96 g of protein, 26.7 g of carbohydrates, and 0.73 g of fat.
Calorie Burn
How long would it take to burn off 106 calories?
- Walking3.5 mph, moderate pace19 min
- YogaModerate effort, gentle pace27 min
- SwimmingFreestyle, moderate effort14 min
- Biking12–14 mph, moderate effort10 min
- StairsStair climbing, moderate pace13 min
- Running5 mph (12 min/mile)10 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (145 g)
Carbohydrates
- Carbohydrates26.7 / 313 g(9%)
- Dietary Fiber10.2 / 38 g(27%)
- Soluble Fiber4.1 g
- Insoluble Fiber6.1 g
- Total Sugars9.5 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat0.73 / 83 g(1%)
- Saturated Fat0.03 / 25 g(0%)
- Trans Fat0 g
- Monounsaturated Fat0.17 g
- Polyunsaturated Fat0.52 g
- Cholesterol0 / 300 mg(0%)
- Omega-30.12 g
- Omega-60.23 g
- Omega-90.12 g
- Oleic Acid0.12 g
- Capric Acid0 g
- Erucic Acid0 g
- Lauric Acid0 g
- Stearic Acid0.01 g
- Caprylic Acid0 g
- Linoleic Acid0.23 g
- Myristic Acid0 g
- Palmitic Acid0.03 g
- Linolenic Acid0 g
- Eicosenoic Acid0 g
- Arachidonic Acid0 g
- Alpha-Linolenic Acid (ALA)0.12 g
- Docosahexaenoic Acid (DHA)0 g
- Gamma-Linolenic Acid (GLA)0 g
- Docosapentaenoic Acid (DPA)0 g
- Eicosapentaenoic Acid (EPA)0 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0 g
Protein
- Protein0.96 / 56 g(2%)
Amino Acids
- Lysine0.04 g
- Serine0.05 g
- Valine0.05 g
- Alanine0.04 g
- Cystine0.02 g
- Cysteine0 g
- Proline0.04 g
- Taurine0 mg
- Arginine0.07 g
- Histidine0.02 g
- Threonine0.04 g
- Isoleucine0.04 g
- Methionine0.02 g
- Tryptophan0.02 g
- Glutamic Acid0.14 g
- Aspartic Acid0.08 g
- Phenylalanine0.06 g
- Glycine0.05 g
- Leucine0.09 g
- Tyrosine0.07 g
Vitamins
- Vitamin A60.9 / 900 ug(7%)
- Vitamin C47.9 / 90 mg(53%)
- Vitamin D0 / 15 ug(0%)
- Vitamin E1.5 / 15 mg(10%)
- Vitamin K0 / 120 ug(0%)
- Vitamin B60.32 / 1.3 mg(25%)
- Vitamin B120 / 2.4 ug(0%)
- Thiamin (B1)0.1 / 1.2 mg(8%)
- Riboflavin (B2)0.09 / 1.3 mg(7%)
- Niacin (B3)0.73 / 16 mg(5%)
- Folate11.6 / 400 ug(3%)
- Pantothenic Acid (B5)0.2 / 5 mg(4%)
- Biotin2.6 / 30 ug(9%)
- Choline0 / 550 mg(0%)
Minerals
- Calcium59.4 / 1,000 mg(6%)
- Iron2 / 8 mg(25%)
- Magnesium7.3 / 420 mg(2%)
- Phosphorus65.3 / 700 mg(9%)
- Potassium426.3 / 3,400 mg(13%)
- Sodium10.2 / 2,300 mg(0%)
- Zinc0.2 / 11 mg(2%)
- Copper0.11 / 0.9 mg(12%)
- Manganese0 / 2.3 mg(0%)
- Selenium0.87 / 55 ug(2%)
- Iodine3.6 / 150 ug(2%)
- Chromium5.9 / 35 ug(17%)
- Molybdenum0 / 45 ug(0%)
- Chloride0 / 2,300 mg(0%)
Other
- Water115.7 / 3,700 g(3%)
- Caffeine0 mg
- Alcohol0 g
Sources
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