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Elderberry Powder
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Nutri-ScoreB

Elderberry Powder

Sambucus nigra

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Elderberry Powder provides 325 kcal, 1.5g of protein, 80g of carbohydrates, and 7g of fiber per 100g. With a Nutri-Score grade 'B', it is a highly recommended option for nutrient density.

Elderberry powder is derived from the berries of the Sambucus nigra plant, known for its rich antioxidant properties and immune-boosting effects. It is commonly used in dietary supplements and natural remedies.

Also known as:
Sambucus powderElderberry extract
Scientific NameSambucus nigra
Region of OriginEurope
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories325 kcal
Water
5%
Fiber7g
Total82.0g
Protein
1.5g(2%)
Fats
0.5g(1%)
Carbohydrates
80g(98%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin C36 mg (40%)
Vitamins with less than 2% DV
Vitamin A: 0 mgVitamin E: 0 mgVitamin K: 0 mgVitamin b1 (thiamine): 0 mgVitamin b2 (riboflavin): 0 mgVitamin b3 (niacin): 0 mgVitamin b5 (pantothenic acid): 0 mgVitamin b6 (pyridoxine): 0 mgFolate: 0 mgVitamin B12: 0 mgCholine: 0 mg

Minerals

Major Source (≥ 2% DV)
Calcium18 mg (2%)
Iron0.5 mg (3%)
Potassium280 mg (6%)
Minerals with less than 2% DV
Magnesium: 0 mgPhosphorus: 0 mgZinc: 0 mgCopper: 0 mgManganese: 0 mgSelenium: 0 mg

Health Benefits

✓Elderberry powder is rich in antioxidants, particularly flavonoids, which help combat oxidative stress and inflammation in the body.
✓It has been shown to enhance immune function, reducing the duration and severity of cold and flu symptoms.

Possible Risks & Side Effects

!No clinically significant precautions or contraindications have been documented for this food in standard dietary intake.

How to Prepare & Consume

Elderberry powder can be added to smoothies, yogurt, or oatmeal, or used to make herbal teas and syrups.

Smart Selection & Storage

How to Select

Choose elderberry powder that is organic and free from additives or fillers for the best quality.

How to Store

Store in a cool, dry place in an airtight container to maintain freshness.

Medicinal Profile & Bioactive Compounds

Therapeutic properties, key bioactive compounds, and clinical applications of this food.

Medicinal Properties
AntioxidantAnti-inflammatoryImmune-boosting
Main Applications
•Support for respiratory health
•Enhancement of immune response
Bioactive Compounds
Flavonoids

Compounds that provide antioxidant effects and support immune health.

How to Consume
Powdered form in smoothies, capsules, or as a tea infusion
Did you know?

"Elderberries have been used in traditional medicine for centuries, particularly in Europe, for their health benefits."

Myths vs Realities

MythElderberry can cure the flu.
RealityWhile elderberry may reduce the duration of flu symptoms, it is not a cure.
MythAll elderberries are safe to eat.
RealityRaw elderberries and other parts of the plant can be toxic; only cooked or processed elderberries are safe.
MythElderberry powder is a substitute for vaccines.
RealityElderberry powder can support immune health but should not replace vaccinations.

Healthy Recipes

Elderberry Smoothie Bowl

A vibrant and nutritious smoothie bowl packed with antioxidants, perfect for a refreshing breakfast or snack.

Ingredients
  • 1 banana
  • 1 cup almond milk
  • 2 tablespoons elderberry powder
  • 1/2 cup spinach
  • 1/4 cup granola
  • 1 tablespoon chia seeds
  • Fresh berries for topping
Instructions
  1. 1. Blend the banana, almond milk, elderberry powder, and spinach until smooth.
  2. 2. Pour the smoothie into a bowl and top with granola, chia seeds, and fresh berries.
  3. 3. Serve immediately and enjoy the vibrant flavors.

Elderberry Chia Pudding

A creamy and nutritious chia pudding infused with elderberry powder, perfect for breakfast or a healthy dessert.

Ingredients
  • 1/4 cup chia seeds
  • 1 cup coconut milk
  • 2 tablespoons elderberry powder
  • 1 tablespoon maple syrup
  • Fresh fruit for topping
Instructions
  1. 1. In a bowl, mix chia seeds, coconut milk, elderberry powder, and maple syrup.
  2. 2. Stir well and refrigerate for at least 4 hours or overnight until it thickens.
  3. 3. Top with fresh fruit before serving.

Elderberry Oatmeal

A wholesome bowl of oatmeal enriched with elderberry powder, offering a delicious start to your day.

Ingredients
  • 1 cup rolled oats
  • 2 cups water or milk
  • 2 tablespoons elderberry powder
  • 1 tablespoon honey
  • Sliced almonds for garnish
Instructions
  1. 1. Cook the oats in water or milk according to package instructions.
  2. 2. Stir in elderberry powder and honey once cooked.
  3. 3. Serve hot, garnished with sliced almonds.

Elderberry Energy Bites

These no-bake energy bites are packed with nutrients and perfect for a quick snack on the go.

Ingredients
  • 1 cup oats
  • 1/2 cup almond butter
  • 1/4 cup honey
  • 2 tablespoons elderberry powder
  • 1/4 cup dark chocolate chips
Instructions
  1. 1. In a bowl, mix oats, almond butter, honey, elderberry powder, and chocolate chips until well combined.
  2. 2. Roll the mixture into small balls and place them on a baking sheet.
  3. 3. Refrigerate for at least 30 minutes before enjoying.

Elderberry Infused Salad Dressing

A tangy and nutritious salad dressing that adds a burst of flavor and health benefits to your greens.

Ingredients
  • 1/4 cup olive oil
  • 2 tablespoons apple cider vinegar
  • 1 tablespoon elderberry powder
  • 1 teaspoon Dijon mustard
  • Salt and pepper to taste
Instructions
  1. 1. In a jar, combine olive oil, apple cider vinegar, elderberry powder, and Dijon mustard.
  2. 2. Shake well until emulsified and season with salt and pepper.
  3. 3. Drizzle over your favorite salad and enjoy.

Elderberry Pancakes

Fluffy pancakes infused with elderberry powder, making for a delicious and nutritious breakfast treat.

Ingredients
  • 1 cup whole wheat flour
  • 1 tablespoon baking powder
  • 2 tablespoons elderberry powder
  • 1 cup almond milk
  • 1 tablespoon maple syrup
  • 1 banana, mashed
Instructions
  1. 1. In a bowl, mix flour, baking powder, and elderberry powder.
  2. 2. In another bowl, combine almond milk, maple syrup, and mashed banana.
  3. 3. Combine wet and dry ingredients, then cook on a hot griddle until golden brown on both sides.

Elderberry Quinoa Salad

A protein-packed quinoa salad with a hint of elderberry, perfect for a light lunch or dinner.

Ingredients
  • 1 cup cooked quinoa
  • 1/2 cup diced cucumber
  • 1/2 cup cherry tomatoes, halved
  • 2 tablespoons elderberry powder
  • 1/4 cup feta cheese
  • Olive oil and lemon juice for dressing
Instructions
  1. 1. In a large bowl, combine cooked quinoa, cucumber, tomatoes, and feta cheese.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, and elderberry powder.
  3. 3. Pour the dressing over the salad and toss to combine.

Elderberry Yogurt Parfait

A delightful yogurt parfait layered with elderberry powder, granola, and fresh fruits for a nutritious snack.

Ingredients
  • 1 cup Greek yogurt
  • 2 tablespoons elderberry powder
  • 1/2 cup granola
  • 1/2 cup mixed berries
Instructions
  1. 1. In a bowl, mix Greek yogurt with elderberry powder until well combined.
  2. 2. In a glass, layer yogurt, granola, and mixed berries.
  3. 3. Repeat layers and serve immediately.

Elderberry Muffins

Moist and fluffy muffins made with elderberry powder, perfect for breakfast or as a healthy snack.

Ingredients
  • 1 1/2 cups whole wheat flour
  • 1/2 cup honey
  • 1/2 cup almond milk
  • 2 tablespoons elderberry powder
  • 1 teaspoon baking soda
  • 1/2 cup chopped walnuts
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line a muffin tin with liners.
  2. 2. In a bowl, mix flour, baking soda, and elderberry powder.
  3. 3. In another bowl, combine honey, almond milk, and walnuts, then mix with dry ingredients until just combined.
  4. 4. Fill muffin cups and bake for 20-25 minutes until golden.

Elderberry Infused Herbal Tea

A soothing herbal tea infused with elderberry powder, perfect for boosting your immune system.

Ingredients
  • 2 cups hot water
  • 1 tablespoon elderberry powder
  • 1 teaspoon honey
  • 1 slice lemon
Instructions
  1. 1. In a teapot, combine hot water and elderberry powder, stirring well.
  2. 2. Let steep for 5 minutes, then strain into a cup.
  3. 3. Add honey and lemon slice before serving.

Frequently Asked Questions (FAQ)

What are the health benefits of elderberry powder?

Elderberry powder is known for its immune-boosting properties and high antioxidant content, which can help reduce the severity of colds and flu.

How should I take elderberry powder?

It can be mixed into smoothies, yogurt, or taken in capsule form according to the recommended dosage.

Are there any side effects of elderberry powder?

When taken in recommended amounts, elderberry powder is generally safe; however, excessive consumption may lead to gastrointestinal discomfort.

Can elderberry powder interact with medications?

Elderberry may interact with immunosuppressive medications; consult a healthcare provider before use.

Is elderberry powder safe for children?

Elderberry powder is generally safe for children, but it's best to consult a pediatrician for appropriate dosages.

How is elderberry powder made?

Elderberry powder is made by drying and grinding elderberries into a fine powder.

Can I use elderberry powder in cooking?

Yes, elderberry powder can be used in various recipes, including baked goods and sauces.

Where can I buy elderberry powder?

Elderberry powder is available at health food stores, online retailers, and some supermarkets.

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Nutrients
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Featured Guides
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Rankings
Supplements high in vitamin-c Supplements high in fiber Supplements low in carbohidratos Supplements low in índice glucémico