Elderberries: 5 Potential Benefits and Full Nutrition Facts

Elderberries are small, dark berries that grow on the elderberry plant, known scientifically as Sambucus canadensis.

These berries have long been associated with folk medicine and home remedies, but do they genuinely have health benefits proven by science?

In this article, we’ll take an in-depth look at the nutritional profile and potential benefits of elderberries. As part of this, we’ll explore key findings from scientific studies into elderberries, as well as important information on why they need to be cooked.

Potential Benefits

First, let’s start by examining the potential benefits of elderberries.

Some of these are based on their nutritional composition and others are based on findings from scientific studies.

1. A Significant Source of Polyphenols

Elderberries have substantial polyphenol content. Polyphenols are a form of phytochemical (plant chemical) that can exert biological effects in the body (1, 2).

On this note, large observational studies have found that diets providing high polyphenol levels are associated with a reduced risk of chronic disease and death from any cause (3, 4, 5, 6, 7).

The specific polyphenols that elderberries provide at the highest levels are anthocyanins, which represent around 80% of the total polyphenols in elderberries (8). Anthocyanins are responsible for the bluish-purple to black pigments found in several berries.

Adding a source of elderberries could therefore significantly enhance the polyphenol content of the average diet, which may potentially confer health benefits.

Key point: Elderberries are among the richest dietary sources of polyphenols, a type of phytonutrient associated with potential health benefits.

2. Elderberries Are an Excellent Source of Vitamin C

The most concentrated micronutrient found in elderberries is vitamin C, an essential vitamin that is vital for our immune system (9).

In fact, a 145-gram cup of elderberries provides 52.2 mg of vitamin C, which is 58% of the recommended daily value for the nutrient (10).

A 2022 umbrella review of systematic reviews and meta-analyses found that higher vitamin C intake was associated with a lower risk of all-cause mortality, cardiovascular disease, and several forms of cancer (11).

Key point: A cup of elderberries provides more than half the recommended daily value of vitamin C.

3. May Help To Lower Inflammation

Inflammation is a necessary function of the human body, which can help to fight bacteria and infections (12).

However, persistent, low-grade inflammation over the long term has been strongly linked to chronic diseases such as cardiovascular disease and cancer (13, 14, 15).

In this regard, research has also shown that poor diet can be a factor in chronic inflammation. That said, some foods have been linked to lower levels of inflammation, and elderberries may be one of these.

A small 2024 randomized controlled trial investigated the effect of consuming elderberry juice three times per day for six months (16).

While it was only a small study involving 24 participants, the trial found that several markers of inflammation progressively fell over time with elderberry supplementation.

Since this study had a small sample size, larger, rigorous studies are necessary to confirm the findings.

Key point: A small study found that daily elderberry juice intake led to reduced markers of inflammation. Lower inflammation levels likely lead to better health outcomes over the long term. More research is necessary to confirm this finding.

4. May Lower the Duration and Symptoms of Colds

Elderberries contain several compounds and nutrients, such as anthocyanins and vitamin C, that may support the immune system.

Research has investigated the potential for elderberries to help reduce the duration and severity of colds, but with mixed results.

Studies Showing a Positive Effect

First, several studies have shown that elderberries may potentially reduce the duration of colds and their symptoms:

• A randomized controlled trial involving 312 participants found that, when used before long-distance air travel, elderberry extract intake led to a reduced susceptibility to colds (12 cases compared to 17 in the placebo). Additionally, participants assigned to consume elderberry had significantly shorter cold durations than those consuming a placebo (17).
• A meta-analysis of randomized controlled trials analysed data involving 180 participants. The review found that elderberry supplementation helped to “substantially reduce upper respiratory symptoms” (18).
• A systematic review examined a combination of cell (test tube) studies along with an animal study and a clinical trial involving humans. The review found that elderberry may offer antioxidant and antiviral effects. However, the strength of this evidence is relatively weak and requires confirmation from more rigorous clinical studies (19).

Studies Showing No Effect

Some studies dispute the potential of elderberries for having a beneficial effect on colds. These studies have had uncertain findings and failed to confirm elderberries can help prevent or treat illnesses:

• A large systematic review looked at five randomized trials that investigated the potential for elderberry to treat or prevent respiratory illnesses. The review found uncertain evidence for elderberries being able to reduce the symptoms and duration of colds. The authors expressed a need for further studies to enable firm conclusions to be made (20).
• A randomized controlled trial involving 87 participants with influenza symptoms compared the effect of elderberry supplementation to a placebo. However, the study found no evidence for elderberry having a beneficial effect on decreasing either the duration or severity of influenza (21).

Key point: Some studies show elderberry consumption may help prevent or fight colds, but other studies have found no effect. The consensus is that large, well-controlled studies are necessary to provide greater clarity.

5. High Fiber Content

Like other berries such as raspberries and blackberries, elderberries provide a significant amount of fiber.

For instance, a 145-gram cup of elderberries provides 10.2 grams of fiber, which is approximately 36% of the recommended daily value for fiber (10).

Fiber can have many health benefits, including its ability to (22, 23):

• Bind and eliminate carcinogens and toxins in the digestive system.
• Reduce blood sugar rises after a meal.
• Lower LDL cholesterol levels.
• Improve digestion and encourage more frequent bowel movements.

Key point: Elderberries have a high fiber content, providing 10.2 grams of fiber per 145-gram cup.

Potential Downsides of Elderberries

Now let’s take a look at some potential downsides of elderberries.

Elderberries Contain Cyanogenic Glycosides and Require Processing Before Consumption

Different parts of the elderberry plant contain cyanogenic glycosides, compounds that can metabolize into hydrogen cyanide and cause toxicity symptoms (24).

Some studies have found that fresh elderberry samples only contained low amounts of these compounds that probably wouldn’t pose a risk to consumers (25).

However, it is always better to err on the cautious side, and the amount of a specific compound can vary from plant to plant. Additionally, most reputable sources recommend that elderberries undergo processing before consumption. For example, the National Institutes of Health note that raw elderberries contain cyanogenic glucosides and need cooking well to eliminate this toxin (26).

Furthermore, a case study showed that, among 25 people who consumed juice prepared from raw elderberries, 11 people suffered symptoms such as nausea and vomiting. Among the sick, one person was hospitalized, and this person had consumed five glasses of the juice—far more than anyone else (27).

The Memorial Sloan Kettering Cancer Center is another reputable source that states elderberries “must be cooked sufficiently” (28).

For this reason, elderberries typically undergo processing into products like juices, syrups, and jams.

For more information on this, Oregon State University has a useful guide that provides directions on how to make various preserved elderberry products.

Key point: Raw elderberries contain cyanogenic glycosides. They require cooking prior to consumption to destroy these toxins.

Some Elderberry Products Contain High Levels of Sugar

Numerous processed elderberry products are available, and many of these contain high amounts of added sugar.

If you are trying to limit your sugar intake, it is possible to seek out “low sugar” elderberry products.

Other than this, trying an elderberry recipe at home is a simple way to control the sugar content. However, with any home recipe it is important to ensure the berries are properly cooked.

Nutrition Facts

For reference, the subsequent tables present the full nutritional profile for raw elderberries per 145-gram cup. The USDA’s FoodData Central database is the source of nutritional data (10):

As the table shows, elderberries are primarily a source of carbohydrates, and they provide a good amount of fiber.

They have a minimal fat and protein content.

Vitamins

Elderberries are high in vitamin C and vitamin B6, and they contain numerous other vitamins in low to moderate amounts.

Minerals

Elderberries offer a good amount of copper, iron, and potassium. They also provide most other minerals in smaller quantities.

Final Thoughts

Elderberries are a nutrient-rich berry full of polyphenols, fiber, and vitamin C.

However, since raw elderberries contain cyanogenic glycosides, they do need cooking before you can eat them.

This extra preparation time perhaps means that fresh elderberries aren’t a convenient snack like other types of berries can be.

Scientific research has led to mixed findings, but it’s possible that elderberries may have modest effects on decreasing the duration and severity of colds.

At this time, the evidence is uncertain, and more research is necessary.

For more nutritional information on different fruits, see this guide to all the popular varieties: 54 Types of Fruit (and Their Nutrition Profiles)