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Elderberries
Elderberries, raw
Calories
73kcal
Protein
0.66g
Carbs
18g
Fat
0.50g
✨Nutritional Highlights
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Low calorie: only 73 kcal per 100g
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High in fiber with 7g per 100g (25% DV) — supports digestion and satiety
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Excellent source of Vitamin C (40% DV), Dietary Fiber (25% DV)
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Contains both iron (1.6mg) and vitamin C (36mg) — vitamin C enhances iron absorption
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Very low sodium (6mg) — heart-friendly
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📊Complete Nutrition Information
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 73kcal | 4% |
| Protein | 0.66g | 1% |
| Total Fat | 0.50g | 1% |
| Saturated Fat | <0.1g | 0% |
| Trans Fat | 0g | — |
| Cholesterol | 0mg | 0% |
| Carbohydrates | 18g | 7% |
| Dietary Fiber | 7.0g | 25% |
| Sodium | 6.0mg | 0% |
| Calcium | 38mg | 3% |
| Iron | 1.6mg | 9% |
| Potassium | 280mg | 6% |
| Vitamin A | 30mcg | 3% |
| Vitamin C | 36mg | 40% |
| Vitamin B6 | 0.23mg | 14% |
| Vitamin B12 | 0mcg | 0% |
| Folate | 6.0mcg | 2% |
| Thiamin (B1) | <0.1mg | 6% |
| Riboflavin (B2) | <0.1mg | 5% |
| Niacin (B3) | 0.50mg | 3% |
| Phosphorus | 39mg | 3% |
| Magnesium | 5.0mg | 1% |
| Zinc | 0.11mg | 1% |
| Copper | <0.1mg | 7% |
| Selenium | 0.60mcg | 1% |
⚖️Common Serving Sizes
1 undetermined
145g
106kcal
1gprotein
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Data from USDA FoodData Central. Values per 100g.