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Elderberry jam Calories
Elderberry jam is rich in antioxidants, contains vitamin C and fiber, but is high in sugar.
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Elderberry jam (20 g) has 48 calories. That works out to 240 calories per 100 g. It contains 12 g of carbs, 0.1 g of protein, 0 g of fat and 0.5 g of fiber. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Elderberry jam Nutrition Facts
Selected: 1 tablespoon (medium) · 20 g
48
KCAL / 20G
Carbs
12g
· 4% DV
Protein
0.1g
· 0% DV
Fat
0g
· 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 99% · Protein 1% · Fat 0%
Elderberry jam nutrition facts table · 1 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 48 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 1.4 mg | 0% |
| Total carbohydrate | 12 g | 4% |
| 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 jam?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 20 g | 48 kcal |
| 1 teaspoon (small) | 7 g | 17 kcal |
| 1 slice (thin) | 20 g | 48 kcal |
| 1 serving (medium) | 30 g | 72 kcal |
| 1 slice (thick) | 35 g | 84 kcal |
| 2 tablespoon (large) | 40 g | 96 kcal |
| 1 serving (large) | 50 g | 120 kcal |
| 100 g | 100 g | 240 kcal |
| 1 cup (whole) | 320 g | 768 kcal |
Calculated from 240 calories per 100 g.
Frequently Asked Questions About Elderberry jam
How do you make elderberry jam?
Elderberry jam is made by simmering ripe elderberries with sugar until the fruit softens and the mixture thickens. Remove stems and unripe berries first, and cook the berries thoroughly rather than tasting them raw.
Are raw elderberries safe to eat before making elderberry jam?
No, raw or unripe elderberries can cause nausea and vomiting. Stems and leaves should also be removed; cooking ripe berries thoroughly makes them suitable for jam.
What does elderberry jam taste like?
Elderberry jam tastes sweet and deeply fruity, with a distinctive tart or slightly earthy edge. Its flavor can seem more intense and less familiar than common berry jams, so it pairs well with plain foods.
What do you eat elderberry jam with?
Elderberry jam works well on toast, scones, pancakes, or stirred into plain yogurt. Its tangy fruit flavor also pairs nicely with mild cheeses and can be used as a filling for cakes or pastries.
Can elderberry jam help with a cold or flu?
Elderberry jam is a food, not a proven treatment for colds or flu. Elderberries contain antioxidant compounds, but cooking and adding sugar do not make the jam a substitute for medical care or established treatments.
Why does elderberry jam taste bitter?
Elderberry jam can taste bitter if unripe berries, stems, or leaves were included, or if the fruit itself was particularly astringent. Sort the berries carefully before cooking and use only ripe fruit.
How long does elderberry jam last after opening?
Opened elderberry jam should be kept tightly covered in the refrigerator and served with a clean spoon. Discard it if you see mold or notice fizzing, an off smell, or another clear change in appearance.
Can you use elderberry jam in tea?
Yes, you can stir a spoonful of elderberry jam into hot tea after brewing. It sweetens the drink and adds fruit flavor, but it also adds sugar, and the jam is not a cold remedy.
Does elderberry jam need to be strained to remove the seeds?
No, elderberry jam does not have to be strained; many versions keep the small seeds and skins for texture. Straining the cooked fruit is an option if you prefer a smoother, seedless spread.
Can elderberry jam be frozen?
Yes, elderberry jam can be frozen in a freezer-safe container, leaving room for expansion. Thaw it in the refrigerator and stir before serving, since its texture may become slightly looser after freezing.
Elderberry jam Vitamins & Minerals
Vitamins
Vitamin C
3.6mg · 4% DV
Vitamin K
1.4µg · 1% DV
Vitamin E
0.16mg · 1% DV
Biotin
0.2µg · 1% DV
Minerals
Copper
0.01mg · 1% DV
Manganese
0.02mg · 1% DV
Iron
0.1mg · 1% DV
Calcium
5mg · 1% DV
Potassium ⭐
12mg · 0% DV
Sodium
1.4mg · 0% DV
Elderberry jam Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Elderberry jam
To burn the 48 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 jam?
Elderberry jam is made by cooking dark elderberries with sugar, sometimes with a little lemon to balance their deep, tart flavour. The berries soften into a thick, spoonable preserve, with a distinctive fruity taste that can be pleasantly sharp rather than simply sweet.
It is enjoyed in parts of Europe and elsewhere on toast, scones or other bread, and can also be spooned over porridge or plain yoghurt. A little goes well with mild cheeses, too. Elderberry jam is high in sugar, while offering some fibre and vitamin C; use a thin spread if you want to keep breakfast less sweet.
How Nutritious Is Elderberry jam?
Nutrient density
Low
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 jam 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 jam Contain Allergens?
No known major allergens
Which Diets Is Elderberry jam Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Elderberry jam 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.