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Sliced Elderberry
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Nutri-ScoreA

Sliced Elderberry

Sambucus nigra

Clinical Encyclopedia

Elderberries are small, dark berries known for their rich antioxidant properties and potential health benefits, including immune support and anti-inflammatory effects.

Also known as:
Black ElderberryEuropean Elder
Scientific NameSambucus nigra
Region of OriginEurope
Popular Comparisons:
Sliced Elderberry VS Acai Berry BlendSliced Elderberry VS AcerolaSliced Elderberry VS American Black ElderberrySliced Elderberry VS American BladdernutSliced Elderberry VS American ElderberrySliced Elderberry VS American Hackberry

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories73 kcal
Water
81%
Fiber7g
Total19.6g
Protein
0.66g(3%)
Fats
0.5g(3%)
Carbohydrates
18.4g(94%)

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% DVNone registered

Minerals

Major Source (≥ 2% DV)
Potassium280 mg (6%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Elderberries are rich in antioxidants, particularly flavonoids, which help combat oxidative stress and may reduce the risk of chronic diseases.
✓They have been shown to boost immune function, potentially reducing the duration and severity of colds and flu.
✓Elderberries contain anti-inflammatory compounds that may help alleviate symptoms of respiratory infections.
✓The high fiber content in elderberries supports digestive health and may aid in maintaining healthy cholesterol levels.

Possible Risks & Side Effects

!Raw elderberries and other parts of the elderberry plant contain cyanogenic glycosides, which can be toxic if consumed in large quantities.
!Individuals with allergies to elderberry or related plants should avoid consumption.

How to Prepare & Consume

Elderberries should be cooked before consumption to eliminate any toxic compounds. They can be made into syrups, jams, or used in baked goods.

Smart Selection & Storage

How to Select

Choose elderberries that are plump, dark, and firm. Avoid any that are mushy or have an off smell.

How to Store

Store fresh elderberries in the refrigerator for up to a week. Cooked elderberry products can be frozen for longer shelf life.

Myths vs Realities

MythElderberries can be eaten raw without any preparation.
RealityRaw elderberries contain toxic compounds and should always be cooked before consumption.
MythElderberry syrup can cure the flu.
RealityWhile elderberry syrup may help reduce symptoms, it is not a cure for the flu.
MythAll parts of the elderberry plant are safe to eat.
RealityOnly the cooked berries are safe; other parts of the plant can be toxic.

Healthy Recipes

Elderberry Smoothie Bowl

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

Ingredients
  • 1 cup sliced elderberry
  • 1 banana
  • 1/2 cup almond milk
  • 1 tablespoon chia seeds
  • 1/4 cup granola
  • Fresh fruits for topping
Instructions
  1. 1. Blend the sliced elderberry, banana, and almond milk until smooth.
  2. 2. Pour the smoothie into a bowl and sprinkle with chia seeds and granola.
  3. 3. Top with fresh fruits and enjoy immediately.

Elderberry Quinoa Salad

A vibrant salad combining protein-rich quinoa and sliced elderberries, offering a burst of flavor and nutrients.

Ingredients
  • 1 cup cooked quinoa
  • 1/2 cup sliced elderberry
  • 1/4 cup chopped cucumber
  • 1/4 cup diced bell pepper
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked quinoa, sliced elderberry, cucumber, and bell pepper.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Drizzle the dressing over the salad, toss gently, and serve chilled.

Elderberry Chia Pudding

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

Ingredients
  • 1/4 cup chia seeds
  • 1 cup almond milk
  • 1/2 cup sliced elderberry
  • 1 tablespoon honey or maple syrup
  • 1 teaspoon vanilla extract
Instructions
  1. 1. In a bowl, mix chia seeds, almond milk, honey, and vanilla extract.
  2. 2. Stir in the sliced elderberry and let the mixture sit for at least 4 hours or overnight in the fridge.
  3. 3. Serve chilled, topped with additional elderberries if desired.

Elderberry Oatmeal Cookies

Deliciously chewy oatmeal cookies with sliced elderberries, providing a healthy twist on a classic treat.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup whole wheat flour
  • 1/2 cup sliced elderberry
  • 1/4 cup coconut oil
  • 1/4 cup honey
  • 1 teaspoon baking powder
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon salt
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
  2. 2. In a bowl, mix oats, flour, baking powder, cinnamon, and salt.
  3. 3. In another bowl, combine melted coconut oil and honey, then mix with the dry ingredients and fold in sliced elderberries.
  4. 4. Scoop tablespoon-sized portions onto the baking sheet and bake for 10-12 minutes.

Elderberry Infused Water

A refreshing and hydrating drink infused with elderberries, ideal for a healthy beverage option.

Ingredients
  • 1 cup sliced elderberry
  • 1 liter water
  • 1 lemon, sliced
  • Fresh mint leaves
Instructions
  1. 1. In a large pitcher, combine sliced elderberry, lemon slices, and mint leaves.
  2. 2. Fill the pitcher with water and refrigerate for at least 2 hours to infuse.
  3. 3. Serve chilled, garnished with additional mint leaves.

Elderberry Yogurt Parfait

A delightful yogurt parfait layered with sliced elderberries and granola, perfect for a nutritious breakfast or snack.

Ingredients
  • 1 cup Greek yogurt
  • 1/2 cup sliced elderberry
  • 1/4 cup granola
  • 1 tablespoon honey
Instructions
  1. 1. In a glass or bowl, layer Greek yogurt, sliced elderberry, and granola.
  2. 2. Drizzle honey on top for added sweetness.
  3. 3. Repeat the layers until all ingredients are used, and serve immediately.

Elderberry Energy Bites

No-bake energy bites made with oats and elderberries, providing a quick and healthy snack option.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup almond butter
  • 1/2 cup sliced elderberry
  • 1/4 cup honey
  • 1/4 cup flaxseeds
  • 1 teaspoon vanilla extract
Instructions
  1. 1. In a mixing bowl, combine all ingredients and mix 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 serving.

Elderberry and Spinach Smoothie

A nutrient-packed smoothie combining elderberries and spinach, perfect for a post-workout boost.

Ingredients
  • 1 cup sliced elderberry
  • 1 cup fresh spinach
  • 1 banana
  • 1 cup coconut water
  • 1 tablespoon flaxseed
Instructions
  1. 1. Blend the sliced elderberry, spinach, banana, and coconut water until smooth.
  2. 2. Add flaxseed and blend again briefly.
  3. 3. Pour into a glass and enjoy immediately.

Elderberry Salad Dressing

A tangy and flavorful salad dressing made with elderberries, perfect for drizzling over your favorite greens.

Ingredients
  • 1/2 cup sliced elderberry
  • 1/4 cup balsamic vinegar
  • 1/4 cup olive oil
  • 1 teaspoon Dijon mustard
  • Salt and pepper to taste
Instructions
  1. 1. In a blender, combine sliced elderberry, balsamic vinegar, olive oil, and Dijon mustard.
  2. 2. Blend until smooth and season with salt and pepper.
  3. 3. Drizzle over salads and enjoy.

Elderberry Glazed Chicken

A deliciously healthy chicken dish glazed with a sweet and tangy elderberry sauce, perfect for dinner.

Ingredients
  • 4 chicken breasts
  • 1 cup sliced elderberry
  • 1/4 cup honey
  • 1/4 cup soy sauce
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a saucepan, combine sliced elderberry, honey, soy sauce, and olive oil, and simmer for 10 minutes.
  3. 3. Season the chicken breasts with salt and pepper, place them in a baking dish, and pour the elderberry glaze over the top.
  4. 4. Bake for 25-30 minutes until the chicken is cooked through.

Frequently Asked Questions (FAQ)

What are the health benefits of elderberries?

Elderberries are known for their immune-boosting properties, rich in antioxidants, and may help reduce the duration of colds and flu.

Can I eat raw elderberries?

No, raw elderberries should not be eaten as they contain toxic compounds that can cause nausea and vomiting.

How can I use elderberries in cooking?

Elderberries can be used in jams, jellies, syrups, and baked goods after being cooked.

Are elderberries safe for children?

Cooked elderberries are generally safe for children, but raw elderberries should be avoided.

What is the best way to store elderberries?

Fresh elderberries should be stored in the refrigerator and consumed within a few days, while cooked elderberry products can be frozen for longer storage.

Can elderberries interact with medications?

Elderberries may interact with certain medications, particularly immunosuppressants, so it's best to consult a healthcare provider.

How do elderberries compare to other berries nutritionally?

Elderberries are lower in calories and higher in fiber compared to many other berries, making them a nutritious choice.

What forms do elderberries come in?

Elderberries can be found fresh, dried, in syrups, or as supplements.

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Comparisons
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Nutrients
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Featured Guides
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