27 %
Vitamin C contributes to the normal function of the immune system, to the reduction of tiredness and fatigue, and to normal collagen formation.
How many calories are in elderberries?
28kcal
in an 80 g portion
35 kcal per 100 g.
Source: UK CoFID 2021, record 14-089. Checked 5 October 2026.
0.4 gFat
0.56 gProtein
5.9 gCarbohydrate
27 %Daily vitamin C
What’s in an 80 g portion
More than half of a portion is water. The rest is 5.9 g carbohydrate and 0.56 g protein.
- 0.4 gFat
- 0.56 gProtein
- 5.9 gCarbohydrate
- 64.2 gWater
- 8.9 gMinerals and the rest
Below average for fruit
Elderberries are 35 kcal per 100 g. The 143 fruit in this database average 68.8.
Elderberries35
Fruit average68.8
Low in fat
0.5 g of fat per 100 g; the UK “low fat” line is 3 g.
Fat, per portion0.4 g
Vitamins and minerals in elderberries
One of the 15 recorded reach the “high in” level. Vitamin C leads.
None recorded
- Vitamin D
- Vitamin B12
Show all 15 with amounts
Vitamin C21.6 mg, 27 %
Vitamin B60.19 mg, 14 %
Potassium232 mg, 12 %
Iron1.3 mg, 9.1 %
Folate0.0136 mg, 6.8 %
Vitamin A0.048 mg, 6 %
Niacin (vitamin B3)0.88 mg, 5.5 %
Phosphorus38.4 mg, 5.5 %
Thiamin (vitamin B1)0.06 mg, 5.1 %
Riboflavin (vitamin B2)0.06 mg, 4 %
Calcium29.6 mg, 3.7 %
Biotin0.00144 mg, 2.9 %
Pantothenic acid (vitamin B5)0.13 mg, 2.1 %
Vitamin Dnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.
What elderberries don’t give you. And where to find it.
No recorded vitamin D or vitamin B12, and only 2.7 % of the pantothenic acid reference intake per 100 g.
Vitamin D
0mgin elderberries
Find it inBloater, grilled500 % per 100 g
Vitamin B12
0mgin elderberries
Find it inLiver, ox, raw4400 % per 100 g
Pantothenic acid (vitamin B5)
2.7%in elderberries, per 100 g
Find it inLiver, calf, raw140 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
Or one scoop of Immufix
Every 25 g scoop declares 100 mg of vitamin C, 0.00125 mg of vitamin D and 0.075 mg of selenium, alongside other vitamins and minerals. Vitamin C, vitamin D and selenium contribute to the normal function of the immune system.
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Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Elderberries against other fruit
Per 100 g, loganberries (raw) have the most vitamin C in this comparison, followed by longans (dried) and elderberries.
35mg
28mg
27mg
14mg
12mg
10mg
Loganberries, raw+8 mg
Longans, dried+1 mg
Elderberries, whole fruitthis page
Dates, raw−13 mg
Jambu fruit−15 mg
Sapodilla−17 mg
All values per 100 g, from the same dataset. Differences are against elderberries.
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Questions about elderberries
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of elderberries?
A typical portion (80 g, one of your five a day) gives 28 kcal. Per 100 g the figure is 35 kcal.
Is elderberries high in vitamin C?
Yes. Elderberries, whole fruit have 27 mg vitamin C per 100 g, 34 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals do elderberries have most of?
By share of the daily reference intake: vitamin C (27 mg, 34 %), vitamin B6 (0.24 mg, 17 %) and potassium (290 mg, 14 %) per 100 g.
Are elderberries high in salt?
No. Salt is 0 g per 100 g, which is very low under UK rules.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 14-089, Elderberries, whole fruit, published by Public Health England under the Open Government Licence v3.0. Main data references: Gebhardt et al. (1982) Composition of foods: fruits and fruit juices, raw, processed and prepared, Agriculture Handbook No. 8-9, and Souci-Fachman-Kraut (1987) Food composition and nutrition tables 1986/87, 3rd revised and completed edition.. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for fruit. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 143 fruit kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Elderberry). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More fruit
From the same group, with calories per 100 g, and the foods with the most vitamin C.
More fruit
- Melon, yellow flesh29 kcal
- Pineapple, canned in juice, whole contents47 kcal
- Raspberries, raw25 kcal
- Apples, eating, dried238 kcal
- Cherries, glace294 kcal
- Fruit cocktail, canned in syrup, whole contents57 kcal
- All 143 fruit
Most vitamin C
- Cherries, West Indian1720 mg
- Guava, raw230 mg
- Cashew fruit220 mg
- Gourd, kantola, raw295 mg
- Peppers, capsicum, chilli, red, raw225 mg
- Blackcurrants, raw200 mg
- Vitamin C guide