Elderberries
Raw
2 cup of elderberries (Raw) contains 212 Calories The macronutrient breakdown is 91% carbs, 6% fat, and 3% protein. This is a good source of fiber (73% of your Daily Value), potassium (17% of your Daily Value), and vitamin b6 (51% of your Daily Value).
Nutrition Facts
For 2 cup of elderberries (290g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 212 | |
| Fats | 1g | 2% |
| Saturated fats | 0.1g | 0.3% |
| Trans fats | – | |
| Cholesterol | 0mg | 0% |
| Sodium | 17mg | 1% |
| Carbs | 53g | 19% |
| Net carbs | 33g | |
| Fiber | 20g | 73% |
| Sugar | – | |
| Protein | 2g | |
| Calcium | 110mg | 11% |
| Iron | 5mg | 58% |
| Potassium | 812mg | 17% |
| Vitamin D | – | |
| Vitamins and Minerals | ||
| Alpha carotene | – | |
| Beta carotene | – | |
| Caffeine | – | |
| Choline | – | |
| Copper | 0.2mg | 20% |
| Fluoride | – | |
| Folate (B9) | 17μg | 4% |
| Lycopene | – | |
| Magnesium | 15mg | 3% |
| Manganese | – | |
| Niacin | 1mg | 9% |
| Pantothenic acid | 0.4mg | 8% |
| Phosphorus | 113mg | 16% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.2mg | 13% |
| Selenium | 2μg | 3% |
| Theobromine | – | |
| Thiamine | 0.2mg | 17% |
| Vitamin A IU | 1740IU | |
| Vitamin A | 87μg | 10% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 1mg | 51% |
| Vitamin C | 104mg | 116% |
| Vitamin D IU | – | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | – | |
| Vitamin K | – | |
| Zinc | 0.3mg | 3% |
| Sugars | ||
| Sugar | – | |
| Sucrose | – | |
| Glucose | – | |
| Fructose | – | |
| Lactose | – | |
| Maltose | – | |
| Galactose | – | |
| Starch | – | |
| Fats | ||
| Saturated fats | 0.1g | 0.3% |
| Monounsaturated fats | 0.2g | |
| Polyunsaturated fats | 1g | |
| Trans fats | – | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | – | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.1g | |
| Arginine | 0.1g | |
| Aspartic acid | 0.2g | |
| Cystine | 0g | |
| Glutamic acid | 0.3g | |
| Glycine | 0.1g | |
| Histidine | 0g | |
| Hydroxyproline | – | |
| Isoleucine | 0.1g | |
| Leucine | 0.2g | |
| Lysine | 0.1g | |
| Methionine | 0g | |
| Phenylalanine | 0.1g | |
| Proline | 0.1g | |
| Serine | 0.1g | |
| Threonine | 0.1g | |
| Tryptophan | 0g | |
| Tyrosine | 0.1g | |
| Valine | 0.1g | |
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