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Elderberries
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Elderberries

Elderberries Raw
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Nutrition Facts
Serving Size
1 cup (145g)
Calories106
% Daily Value *
Total Fat 0.73g1%
Saturated Fat 0.03g0%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 8.7mg0%
Total Carbohydrate 26.7g10%
Dietary Fiber 10.2g36%
Total Sugars --g--%
Includes --g Added Sugars--%
Protein 0.96g2%
Vitamin C 52.2mg58%
Vitamin D --mcg--%
Iron 2.3mg13%
Calcium 55.1mg4%
Potassium 406mg9%
Phosphorus 56.6mg5%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
-- = missing data
Quick Stats
  • Calories 106 5% DV
  • Protein 0.96g 2% DV
  • Carbs 27g 10% DV
  • Fat 0.73g 1% DV
  • Fiber 10g 36% DV
  • Sugar --g --% DV
Where do the calories come from?

A donut chart showing which nutrients contribute to the caloric total. There are 106 calories in Elderberries coming from 4% protein, 90% carbs, 6% fat, and 0% alcohol.

What is this food made of?

A pie chart showing the macro nutrient componenets for Elderberries. This food consists of 80.31% water, 0.66% protein, 18.52% carbs, 0.5% fat, and 0% alcohol.

Detailed Nutrition Facts
155 nutrients
Macronutrients
-- = missing data %DV
Weight145g
Calories 106 5%
Fat 0.73g 1%
Protein 0.96g 2%
Carbohydrate 26.7g 10%
Sugars --g --%
Fiber 10.2g 36%
Cholesterol 0mg 0%
Saturated Fats 0.03g 0%
Net-Carbs 16.5g
Trans Fatty Acids 0g
Minerals
-- = missing data %DV
Weight145g
Calcium 55.1mg 4%
Iron, Fe 2.3mg 13%
Potassium, K 406mg 9%
Magnesium 7.3mg 2%
Phosphorus, P 56.6mg 5%
Sodium 8.7mg 0%
Zinc, Zn 0.16mg 1%
Copper, Cu 0.09mg 10%
Manganese --mg --%
Selenium, Se 0.87mcg 2%
Fluoride, F --mcg --%
Molybdenum --mcg
Iodine, I --mcg
Chlorine --mg
Chromium --mcg
Vitamins
-- = missing data %DV
Weight145g
Vitamin A, RAE 43.5mcg 5%
Vitamin C 52.2mg 58%
Thiamin (B1) 0.1mg 8%
Riboflavin (B2) 0.09mg 7%
Niacin (B3) 0.73mg 5%
Vitamin B5 (PA) 0.2mg 4%
Vitamin B6 0.33mg 20%
Biotin --mcg
Folate (B9) 8.7mcg 2%
Folic acid 0mcg 0%
Food Folate 8.7mcg 2%
Folate DFE 8.7mcg 2%
Choline --mg --%
Vitamin B12 0mcg 0%
Retinol 0mcg
Carotene, beta --mcg --%
Carotene, alpha --mcg --%
Cryptoxanthin, beta --mcg --%
Vitamin A, IU 870IU
Lycopene --mcg
Lut + Zeaxanthin --mcg
Vitamin E --mg --%
Vitamin D --mcg --%
Vitamin D2 --mcg
Vitamin D3 --mcg
Vitamin D (IU) --IU --%
Vitamin K --mcg --%
Vitamin K1 --mcg
Menaquinone-4 (K2) --mcg
Other
-- = missing data
Weight145g
Water 115.7g
Ash 0.93g
Alcohol 0g
Caffeine --mg
Theobromine --mg
PRAL score -6.91
Carbs & Sugars
-- = missing data %DV
Weight145g
Soluble Fiber --g
Insoluble Fiber --g
Added Sugar --g --%
Sucrose --g
Glucose (Dextrose) --g
Fructose --g
Lactose --g
Maltose --g
Galactose --g
Starch --g
Carbohydrate, other --g
Total sugar alcohols --g
Fats
-- = missing data %AI
Weight145g
Total Monounsaturated 0.116g
Total Polyunsaturated 0.358g
Omega 3s 0.123g 8%
Omega 6s 0.235g 1%
Omega 3 to Omega 6 Ratio 0.52
Omega 6 to Omega 3 Ratio 1.91
Omega 3 Fats
alpha-Linolenic Acid (ALA) --g --%
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Docosahexaenoic Acid (DHA) 0g
n-3-Eicosatrienoic Acid (20:3) --g
Omega-6 Fats
Linoleic Acid (18:2 n-6 cis cis) --g
gamma-Linolenic Acid (GLA) --g
cis-cis-n6-Eicosadienoic Acid --g
Dihomo-gamma-linolenic acid (DGLA) --g
Arachidonic acid (AA) --g
Saturated Fats
Butyric (4:0) 0g
Caproic (6:0) 0g
Caprylic Acid (8:0) 0g
Capric Acid (10:0) 0g
Lauric Acid (12:0) 0g
Tridecanoic Acid (13:0) --g
Myristic Acid (14:0) 0g
Pentadecanoic Acid (15:0) --g
Palmitic Acid (16:0) 0.026g
Margaric Acid (17:0) --g
Stearic Acid (18:0) 0.007g
Arachidic Acid (20:0) --g
Behenic Acid (22:0) --g
Lignoceric Acid (24:0) --g
Monounsaturated Fats
Myristoleic Acid (14:1) --g
Pentadecenoic Acid (15:1) --g
Palmitoleic Acid (16:1) 0g
cis-Palmitoleic Acid (16:1 cis) --g
Heptadecenoic Acid (17:1) --g
Oleic Acid (18:1) 0.116g
cis-Oleic Acid (18:1 cis) --g
cis-Vaccenic acid --g
Gadoleic Acid (20:1) 0g
Docosenoic Acid (22:1) 0g
cis-Docosenoic Acid (22:1 cis) --g
cis-Tetracosenoic Acid (24:1 cis) --g
Polyunsaturated Fats
Octadecadienoic Acid (18:2) 0.235g
Conjugated Linoleic Acid (CLAs) --g
i-Octadecadienoic Acid (18:2 mixed isomers) --g
undifferentiated-Octadecatrienoic 0.123g
Octadecatrienoic Acid (mixed isomers) --g
Parinaric Acid (18:4) 0g
Eicosatrienoic Acid (20:3) --g
Eicosatetraenoic Acid 20:4 0g
Heneicosapentaenoic Acid 21:5 --g
22:4 --g
Trans Fats
Trans-Polyenoic Fats --g
Trans-Monoenoic Fats --g
trans-Palmitoleic Acid (16:1 trans) --g
trans-Oleic Acid (18:1 trans) --g
trans-Docosenoic Acid (22:1 trans) --g
trans-Octadecadienoic Acid (18:2 trans) --g
trans-trans-Octadecadienoic Acid (18:2 trans trans) --g
Phytosterols (Plant Sterols)
Total Phytosterols --g
Stigmasterol --g
Campesterol --g
Beta-sitosterol --g
Amino Acids
-- = missing data %RDI
Weight145g
Essential Amino Acids
Histidine 22mg 3%
Isoleucine 39mg 3%
Leucine 87mg 3%
Lysine 38mg 2%
Methionine 20mg 3%
Phenylalanine 58mg 7%
Threonine 39mg 4%
Tryptophan 19mg 7%
Valine 48mg 3%
Conditionally Essential Amino Acids
Arginine 68mg
Cystine 22mg 8%
Glycine 52mg
Proline 36mg
Tyrosine 74mg 8%
Non-Essential Amino Acids
Alanine 44mg
Aspartic acid 84mg
Betaine --mg
Glutamic acid 139mg
Hydroxyproline --mg
Serine 46mg
Data Source
Elderberries
USDA Food Data Central Standard Release (Common)
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