VeganFruits

Elderberry

Nutrition Facts Per 100g

Elderberry is a popular fruit enjoyed across India. A 100g serving provides 73 kcal, primarily from 18.4g of carbohydrates including natural sugars. Notably, it supplies Vitamin C (approximately 44% of a typical adult's daily needs) and Vitamin A (RE) (approximately 23% of a typical adult's daily needs). Here is the detailed nutrition breakdown for Elderberry.

Nutrition Summary

73kcalCalories

0.7gProtein

18.4gCarbs

0.5gFat

7.0gFiber

Protein 4% Carbs 101% Fat 6%

Micronutrients

High in:Vitamin CVitamin AVitamin B6

Calcium38.0 mg(4%)

Iron1.6 mg(12%)

Zinc0.1 mg(1%)

Potassium280 mg(9%)

Sodium6.0 mg(1%)

Magnesium5.0 mg(1%)

Phosphorus39.0 mg(6%)

Thiamin (B1)0.1 mg(6%)

Riboflavin (B2)0.1 mg(5%)

Niacin (B3)0.5 mg(3%)

Vitamin C36.0 mg(44%)

Carotenoids0 µg(0%)

β-Carotene0 µg(0%)

Vitamin A180 µg(23%)

Folate (B9)6.0 µg(2%)

Vitamin B60.2 mg(18%)

Vitamin B120 µg(0%)

Vitamin D0 µg(0%)

Vitamin E0 mg(0%)

Fat Breakdown4

MUFA0.0 g

PUFA0.2 g

Omega-30 g

Omega-60 g

Limit These2

Saturated Fat0.0 g

Cholesterol0 mg

Common Serving Sizes

1 cup145g

106 kcal1.0g protein

100 g100g

73 kcal0.7g protein

Compare With Similar Foods

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About this data

These nutrition facts come from mealPlan.fit, practice-management software for dietitians and nutritionists in India. Values are based on the Indian Food Composition Tables (IFCT) and compared against ICMR 2020 RDAs. Dietitians use mealPlan.fit to analyse Indian meals on this same ingredient data, draft weekly meal plans with AI, and share plans with clients on WhatsApp.

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