Elderberry has 73 kcal and 7 g fiber per 100 g. Traditionally used in Bulgarian folk medicine as elderflower tea. Raw elderberries contain compounds that require cooking to neutralize — always consume cooked.
How should I track Elderberry?
Elderberry is high in fiber. When tracking Elderberry, weigh the edible portion — after peeling, coring, or removing seeds. The part you throw away does not count, but it can make up 20–40% of the total weight depending on the fruit. A systematic review (Whitton et al., Adv Nutr 2022) found that fruits are among the most commonly misestimated food groups. One more thing to watch: fresh and dried versions have very different calorie density. A handful of dried fruit can have the same calories as a whole bowl of fresh — always double-check which form you are logging.