Elderberries, whole fruit

Elderberries are the small fruits of the elder plant. The data here describe whole fruit, rather than juice, syrup or jam, and do not specify a cooking method. Elderberries mainly provide water and carbohydrate, with 7.4g of carbohydrate, all recorded as sugars, per 100g. They also contain 27mg of vitamin C, 290mg of potassium and 0.5g of fat per 100g.

Vitamin C supports normal immune function and helps the body absorb iron from plant foods. Potassium contributes to normal muscle and nerve function. Preparation matters: raw or unripe elderberries can cause nausea, vomiting and diarrhoea, so elderberries are generally cooked before eating. Full nutrient figures are shown in the tables below.