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Elderberry Tea Calories
Rich in antioxidants, immune-supporting, low-calorie herbal tea
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Elderberry Tea (240 g) has 5 calories. That works out to 2 calories per 100 g. It contains 1 g of carbs, 0.2 g of protein, 0 g of fat and 0.2 g of fiber. Its 4.8 mg of Vitamin C covers 5% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Elderberry Tea Nutrition Facts
Selected: 1 cup (medium) · 240 g
5
KCAL / 240G
Carbs
1g
· 0% DV
Protein
0.2g
· 0% DV
Fat
0g
· 0% DV
Fiber
0.2g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 83% · Protein 17% · Fat 0%
Elderberry Tea nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 5 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Trans fat | 0 g | |
| Sodium | 2.4 mg | 0% |
| Total carbohydrate | 1 g | 0% |
| Fiber | 0.2 g | 1% |
| Protein | 0.2 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 Cup of Elderberry Tea?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 5 kcal |
| 1 teaspoon (diced) | 2 g | 0 kcal |
| 1 tablespoon (diced) | 6 g | 0 kcal |
| 100 g | 100 g | 2 kcal |
| 1 cup (small) | 180 g | 4 kcal |
| 1 serving (medium) | 240 g | 5 kcal |
| 1 piece (whole) | 250 g | 5 kcal |
| 1 cup (large) | 350 g | 7 kcal |
| 1 serving (large) | 350 g | 7 kcal |
Calculated from 2 calories per 100 g.
Frequently Asked Questions About Elderberry Tea
What is elderberry tea good for?
Elderberry tea contains antioxidant compounds, but it has not been shown to treat a disease. Claims that it boosts immunity are not proof that drinking the tea prevents infections or strengthens immune function on its own.
Can elderberry tea help with a cold or flu?
Elderberry tea has not been proven to prevent or cure colds or flu. A warm cup can soothe the throat and help you take in fluids, but it is not a substitute for appropriate care if symptoms are severe or persistent.
Does elderberry tea contain caffeine?
No, elderberry tea made only from elderberries or elderflowers is naturally caffeine-free. Check the ingredients if it is a blend, since some products include black tea, green tea, or other caffeinated ingredients.
How do you make elderberry tea?
Steep elderflower or a tea product made from elderberries according to its directions. If using dried elderberries, follow a recipe that cooks them thoroughly; do not simply steep raw fresh berries in hot water.
Is elderberry tea made from berries or flowers?
Elderberry tea can be made from either the berries or the flowers. Berry tea tends to taste deeper and more tart, while elderflower tea is usually lighter and more floral; check the ingredients to know which you have.
What does elderberry tea taste like?
Elderberry tea made from the fruit is usually fruity, tart, and slightly earthy, while elderflower tea has a lighter floral taste. Honey or lemon can complement either version, but added sweeteners change the drink.
Can you make elderberry tea with fresh elderberries?
Only use fresh elderberries in a recipe that cooks them thoroughly; do not steep them raw. Raw or undercooked berries, as well as elderberry leaves and stems, can cause nausea, vomiting, or diarrhea.
What are the side effects of elderberry tea?
Elderberry tea made from improperly prepared plant material can cause nausea, vomiting, or diarrhea. Some people may also react to a prepared product; stop drinking it if you notice a concerning reaction.
Is elderberry tea safe during pregnancy?
There is not enough reliable information to establish that elderberry tea is safe during pregnancy. Ask your doctor or dietitian before drinking it regularly or using concentrated elderberry products.
How long does brewed elderberry tea keep?
Store brewed elderberry tea in a covered container in the refrigerator and drink it within a few days. Discard it sooner if it smells or looks unusual, and avoid leaving it at room temperature for an extended time.
Elderberry Tea Vitamins & Minerals
Vitamins
Vitamin C
4.8mg · 5% DV
B1
0.02mg · 2% DV
B2
0.02mg · 2% DV
Biotin
0.48µg · 2% DV
Minerals
Copper
0.02mg · 2% DV
Manganese
0.05mg · 2% DV
Calcium
7.2mg · 1% DV
Phosphorus
4.8mg · 1% DV
Potassium ⭐
12mg · 0% DV
Sodium
2.4mg · 0% DV
Elderberry Tea Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Elderberry Tea
To burn the 5 calories in 1 cup (medium) (240 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 Tea?
Elderberry Tea is an infusion made from dried elderberries; some versions use the plant’s flowers instead. Across parts of Europe and North America, it is commonly brewed at home or bought as a loose herbal tea or tea bag. Berry-based brews tend to be deep in colour, gently tart and fruity, while flower infusions are milder and more aromatic.
Enjoy it hot on its own, or add lemon or a little honey if you prefer a rounder taste. Plain brewed tea is very low in energy, with 2 kcal per 100 g, so it can suit a light-drink choice between meals. Keep it unsweetened for the lightest cup, and pair it with toast or a small snack if you want something alongside.
How Nutritious Is Elderberry Tea?
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
Medium
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 Tea Processed?
NOVA 2
Minimally 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 Tea Contain Allergens?
No known major allergens
Which Diets Is Elderberry Tea Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Elderberry Tea Fat Profile
SATURATED
0g
MONOUNSATURATED
0g
POLYUNSATURATED
0g
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Nutrition data compiled from USDA FoodData Central and scientific sources.