scored 94/100
Also known as elderberry, black elderberry, sambucus
Elderberries are dark purple berries rich in anthocyanins and vitamin C, traditionally used in herbal medicine and increasingly studied for immune support and anti-inflammatory properties.
16.0 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 94.
Elderberries (Sambucus nigra) have been used in European and traditional medicine for centuries, particularly during winter months. Native to Europe and western Asia, these berries contain exceptionally high levels of anthocyanins—the purple pigments responsible for their color and much of their biological activity. With 7g of fiber per 100g and notable potassium content (280mg), elderberries support digestive and cardiovascular health. Their vitamin C concentration (36mg per 100g) and polyphenolic compounds make them relevant to immune function and longevity pathways. While calorie-light at 73 kcal per 100g, elderberries are typically consumed as extracts, syrups, or dried preparations rather than fresh fruit due to their astringent taste and traditional processing methods. The scientific evidence base has expanded significantly in recent years, though many traditional uses remain in the 'emerging' category. Elderberries are particularly relevant for those seeking plant-based immune support and antioxidant density.
Anthocyanins and other polyphenols stimulate interferon production and enhance natural killer cell activity, supporting the innate immune system's ability to combat viral pathogens
High anthocyanin content provides potent antioxidant activity, neutralizing free radicals and reducing pro-inflammatory cytokine production
Polyphenols improve endothelial function, reduce blood pressure, and lower LDL oxidation risk; potassium (280mg/100g) supports healthy blood pressure regulation
Anthocyanins enhance insulin secretion and improve insulin sensitivity, with high fiber content (7g/100g) slowing glucose absorption
Anthocyanins cross the blood-brain barrier and reduce neuroinflammation, supporting microglia regulation and synaptic plasticity
Elderberry extracts can be consumed any time of day for immune and antioxidant benefit. Many practitioners recommend taking during mornings for convenience or at the first sign of illness symptoms. Evening consumption is equally effective and may support overnight immune recovery.
Fasting-compatible
Elderberry extracts are compatible with fasting protocols and may be consumed with water alone. Syrup formulations contain sugars and should be consumed with food to minimize glycemic impact.
Per 100 g of the default form. Bars show how much higher or lower elderberries is than the average across 13 peer foods in this category. Green means a favorable direction; amber means the opposite.
Elderberries is classified as a berries (fruit). Elderberries are dark purple berries rich in anthocyanins and vitamin C, traditionally used in herbal medicine and increasingly studied for immune support and anti-inflammatory properties.
Elderberries scores 94/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin C, Iron, Vitamin B6. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 140 g serving provides about 0.9 g of protein (~2% of the 50 g daily value).
Yes — it's a high-fiber food. A 140 g serving provides about 9.8 g of fiber (~35% of the 28 g daily value).
In a 140 g serving, elderberries is highest in Vitamin C (~56% DV), Iron (~12% DV), Vitamin B6 (~12% DV).
Not really. A 140 g serving has about 16 g of net carbs (25.8 g total minus 9.8 g fiber).
Best any time of day. Elderberry extracts can be consumed any time of day for immune and antioxidant benefit. Many practitioners recommend taking during mornings for convenience or at the first sign of illness symptoms. Evening consumption is equally effective and may support overnight immune recovery.
A typical serving is around 140 g (~102 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating elderberries alongside several other fruit sources.
Elderberries pairs nicely with: Pair with black pepper or piperine-containing foods because piperine enhances anthocyanin bioavailability and absorption in the small intestine; Combine with ginger because both are traditionally used for immune support and their polyphenols work synergistically to reduce inflammation; Mix with zinc-rich foods (pumpkin seeds, oysters) because zinc and vitamin C together optimize immune cell function and antibody production; Pair with healthy fats (coconut oil, olive oil) because anthocyanins are fat-soluble and absorption increases significantly with dietary lipids.
Encyclopedia entries that supply the same signature nutrients elderberries contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients elderberriescontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.