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Elderberry extract Calories
Concentrated botanical extract, rich in polyphenols
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Elderberry extract (20 g) has 64 calories. That works out to 320 calories per 100 g. It contains 15.6 g of carbs, 0.1 g of protein, 0.1 g of fat and 0.5 g of fiber. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Elderberry extract Nutrition Facts
Selected: 1 tablespoon (medium) · 20 g
64
KCAL / 20G
Carbs
15.6g
· 6% DV
Protein
0.1g
· 0% DV
Fat
0.1g
· 0% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 98% · Protein 1% · Fat 1%
Elderberry extract nutrition facts table · 1 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 64 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 3.6 mg | 0% |
| Total carbohydrate | 15.6 g | 6% |
| Fiber | 0.5 g | 2% |
| Protein | 0.1 g | 0% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Tablespoon of Elderberry extract?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 20 g | 64 kcal |
| 1 teaspoon (small) | 7 g | 22 kcal |
| 1 serving (small) | 15 g | 48 kcal |
| 1 serving (medium) | 30 g | 96 kcal |
| 2 tablespoon (double) | 40 g | 128 kcal |
| 1 serving (large) | 50 g | 160 kcal |
| 100 g | 100 g | 320 kcal |
| 1 cup (whole) | 320 g | 1024 kcal |
Calculated from 320 calories per 100 g.
Frequently Asked Questions About Elderberry extract
What is elderberry extract used for?
Elderberry extract is a concentrated product made from elderberries and contains plant polyphenols. It is commonly sold as a supplement, but it has not been proven to prevent or cure colds or other infections.
Does elderberry extract help with a cold or flu?
Elderberry extract has not been established as a treatment for colds or flu. Some studies have explored its effects, but it should not replace medical care or proven measures for managing an illness.
How do you take elderberry extract?
Take elderberry extract according to the directions for its specific form, such as liquid concentrate, capsules, or a powder. Concentrations differ between products, so a serving instruction for one extract may not apply to another.
Can you take elderberry extract every day?
Elderberry extract can be taken daily only if the particular product’s directions allow it. There is no universal daily amount for all extracts, and taking more than directed does not establish greater benefit.
Can elderberry extract interact with medications?
Elderberry extract may be a concern alongside medicines that affect immune activity, but reliable interaction data are limited. If you take regular medication, ask a doctor or pharmacist before starting a concentrated extract.
Is elderberry extract the same as elderberry syrup?
Elderberry extract is a concentrated elderberry preparation, while syrup is usually a ready-to-take mixture that may include sweeteners and other ingredients. Their strength and serving sizes can differ, so they are not automatically interchangeable.
Can elderberry extract cause side effects?
Elderberry extract can cause stomach upset, nausea, vomiting, or diarrhea, especially if the product is improperly prepared or used in excess. Raw or unripe elderberries and other parts of the plant can also be toxic.
Can children take elderberry extract?
Children should use elderberry extract only when the product is specifically suitable for their age and its directions are followed. Adult products may not be appropriate for children, and the extract is not a substitute for care when a child is ill.
Is elderberry extract safe during pregnancy or breastfeeding?
Elderberry extract has not been adequately studied for safety during pregnancy or breastfeeding. Ask a doctor or dietitian before using a concentrated supplement during either period.
Does elderberry extract contain added sugar?
Elderberry extract may or may not contain added sugar; concentrated extracts, syrups, and flavored products can have very different recipes. The nutrition information for this extract lists 78 g of carbohydrate per 100 g, but that figure alone does not establish how much is added sugar.
Elderberry extract Vitamins & Minerals
Vitamins
Vitamin C
3.6mg · 4% DV
Vitamin E
0.16mg · 1% DV
Vitamin K
1.2µg · 1% DV
B6
0.02mg · 1% DV
Minerals
Manganese
0.07mg · 3% DV
Copper
0.02mg · 2% DV
Potassium ⭐
56mg · 2% DV
Iron
0.28mg · 2% DV
Sodium
3.6mg · 0% DV
Elderberry extract Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Elderberry extract
To burn the 64 calories in 1 tablespoon (medium) (20 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Elderberry extract?
Elderberry extract is a concentrated preparation made from the dark berries of the elder tree. Products vary: some are pourable and sweetened, while others are thicker, more tart concentrates, so check the label for the form you have.
Its flavour is fruity and tangy, often with a deep, jam-like note. In places where elderberries are traditionally gathered, the extract may be stirred into drinks or used in preserves and desserts; elsewhere, it is commonly mixed with water, yogurt or porridge. It is concentrated and carbohydrate-rich, while also providing plant polyphenols. Start with a small amount and dilute it to suit your taste, especially if you prefer less sweetness.
How Nutritious Is Elderberry extract?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Elderberry extract Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Elderberry extract Contain Allergens?
No known major allergens
Which Diets Is Elderberry extract Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Elderberry extract Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.01g
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Nutrition data compiled from USDA FoodData Central and scientific sources.