Elderberries, raw

Plant foods · Fruits · All fruits

g
Macronutrients 48 / 100 How is this scored?

Composition

Energy

Protein 0.7 g · 3 kcal/100g
Fat 0.5 g · 4 kcal/100g
Carbs 18.4 g · 74 kcal/100g
Fiber 7.0 g
Water 80 g
Total energy 73 kcal

Energy is predominantly from carbs (91%); EFSA recommends 45–60% for a balanced diet

Fat quality 68 / 100 How is this scored?
Total fat
0.5g
Saturated
0.0g
Monounsat.
0.1g
Polyunsat.
0.2g
Omega-6
0.16g

Saturated fat is 0.3% of energy, within the WHO limit of 10%.

Protein quality —

Protein content too low to score quality (<1 g/100 g)

Micronutrients 31 / 100 How is this scored?

Vitamins

Vitamin A 30 µg
Vitamin C 36.0 mg
Thiamin (B1) 0.07 mg
Riboflavin (B2) 0.06 mg
Niacin (B3) 0.5 mg
Pantothenic (B5) 0.1 mg
Vitamin B6 0.23 mg
Folate (B9) 6 µg
Vitamin B12 0.00 µg

Minerals

Calcium 38 mg
Iron 1.6 mg
Magnesium 5 mg
Phosphorus 39 mg
Potassium 280 mg
Sodium 6 mg
Zinc 0.1 mg
Copper 0.06 mg
Selenium 0.6 µg

Notable source of Vitamin C (45% of EU NRV per 100 g). Score averages coverage across 17 tracked nutrients.