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American Black Elderberry
Fruits
Nutri-ScoreA

American Black Elderberry

Sambucus nigra

Clinical Encyclopedia

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

American Black Elderberry provides 73 kcal, 0.66g of protein, 18.4g of carbohydrates, and 7g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

American Black Elderberry is a nutrient-rich fruit known for its high antioxidant content and potential immune-boosting properties. It is commonly used in syrups and supplements for its health benefits.

Also known as:
ElderberryBlack Elder
Scientific NameSambucus nigra
Region of OriginNorth America
Popular Comparisons:
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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

✓Rich in antioxidants, particularly flavonoids, which help combat oxidative stress and may reduce the risk of chronic diseases.
✓Supports immune function, with studies suggesting that elderberry extracts can reduce the duration and severity of cold and flu symptoms.
✓Contains anti-inflammatory properties that may help alleviate symptoms of respiratory infections.
✓High in dietary fiber, promoting digestive health and aiding in maintaining healthy cholesterol levels.

Possible Risks & Side Effects

!Raw elderberries and other parts of the plant can be toxic if consumed in large quantities, leading to nausea and vomiting.
!Individuals with autoimmune diseases should consult a healthcare provider before consuming elderberry supplements.

How to Prepare & Consume

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

Smart Selection & Storage

How to Select

Choose elderberries that are plump and dark in color. Avoid any that are shriveled or have an off smell.

How to Store

Store fresh elderberries in the refrigerator for up to a week. Dried elderberries should be kept in a cool, dark place in an airtight container.

Myths vs Realities

MythElderberry can cure the flu.
RealityWhile elderberry may reduce the duration and severity of flu symptoms, it is not a cure.
MythAll parts of the elderberry plant are safe to eat.
RealityOnly cooked elderberries are safe; raw berries and other parts can be toxic.
MythElderberry is only effective when taken as a syrup.
RealityElderberry can be beneficial in various forms, including teas and extracts.

Healthy Recipes

Elderberry Smoothie Bowl

This vibrant smoothie bowl combines American Black Elderberry with banana and spinach for a nutrient-packed breakfast or snack.

Ingredients
  • 1 cup frozen American Black Elderberries
  • 1 ripe banana
  • 1 cup fresh spinach
  • 1 cup almond milk
  • 1 tablespoon chia seeds
  • Toppings: sliced fruits, granola, and nuts
Instructions
  1. 1. Blend the frozen elderberries, banana, spinach, almond milk, and chia seeds until smooth.
  2. 2. Pour the smoothie into a bowl and create a beautiful design with your toppings.
  3. 3. Enjoy immediately for a refreshing and healthy start to your day.

Elderberry Infused Quinoa Salad

A refreshing quinoa salad infused with elderberry dressing, packed with veggies and nutrients.

Ingredients
  • 1 cup cooked quinoa
  • 1/2 cup American Black Elderberry juice
  • 1/4 cup diced cucumber
  • 1/4 cup cherry tomatoes, halved
  • 1/4 cup diced bell pepper
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked quinoa, cucumber, cherry tomatoes, and bell pepper.
  2. 2. In a separate bowl, whisk together elderberry juice, olive oil, salt, and pepper.
  3. 3. Pour the dressing over the salad, mix well, and serve chilled.

Elderberry Chia Pudding

A delicious and nutritious chia pudding made with elderberry puree, perfect for breakfast or dessert.

Ingredients
  • 1/2 cup almond milk
  • 1/4 cup American Black Elderberry puree
  • 1/4 cup chia seeds
  • 1 tablespoon maple syrup
  • Fresh berries for topping
Instructions
  1. 1. In a bowl, whisk together almond milk, elderberry puree, chia seeds, and maple syrup.
  2. 2. Cover and refrigerate for at least 4 hours or overnight until it thickens.
  3. 3. Serve topped with fresh berries for added flavor and nutrition.

Grilled Chicken with Elderberry Glaze

Juicy grilled chicken breasts glazed with a tangy elderberry sauce, perfect for a healthy dinner.

Ingredients
  • 4 chicken breasts
  • 1/2 cup American Black Elderberry juice
  • 2 tablespoons honey
  • 1 tablespoon soy sauce
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
Instructions
  1. 1. In a small saucepan, combine elderberry juice, honey, soy sauce, garlic powder, salt, and pepper. Simmer until thickened.
  2. 2. Marinate chicken breasts in the elderberry glaze for at least 30 minutes.
  3. 3. Grill the chicken on medium heat for 6-7 minutes per side, basting with the glaze, until cooked through.

Elderberry Oatmeal Cookies

Healthy oatmeal cookies infused with elderberry flavor, perfect for a nutritious snack.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup whole wheat flour
  • 1/2 cup American Black Elderberry puree
  • 1/4 cup coconut oil, melted
  • 1/4 cup honey
  • 1/2 teaspoon baking soda
  • 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, elderberry puree, coconut oil, honey, baking soda, and salt until combined.
  3. 3. Scoop tablespoon-sized portions onto the baking sheet and bake for 10-12 minutes until golden.

Elderberry and Spinach Salad

A light and refreshing salad featuring fresh spinach, elderberries, and a tangy vinaigrette.

Ingredients
  • 4 cups fresh spinach
  • 1/2 cup American Black Elderberries
  • 1/4 cup feta cheese
  • 1/4 cup walnuts
  • 2 tablespoons balsamic vinegar
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine spinach, elderberries, feta cheese, and walnuts.
  2. 2. In a small bowl, whisk together balsamic vinegar, olive oil, salt, and pepper.
  3. 3. Drizzle the dressing over the salad, toss gently, and serve immediately.

Elderberry Yogurt Parfait

A delicious yogurt parfait layered with elderberry compote and granola for a healthy breakfast.

Ingredients
  • 1 cup Greek yogurt
  • 1/2 cup American Black Elderberry compote
  • 1/2 cup granola
  • Fresh mint for garnish
Instructions
  1. 1. In a glass, layer Greek yogurt, elderberry compote, and granola.
  2. 2. Repeat layers until the glass is full.
  3. 3. Garnish with fresh mint and serve immediately.

Elderberry Energy Bites

No-bake energy bites packed with oats, nut butter, and elderberry for a quick, healthy snack.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup almond butter
  • 1/4 cup American Black Elderberry puree
  • 1/4 cup honey
  • 1/4 cup mini chocolate chips
  • 1/4 cup flax seeds
Instructions
  1. 1. In a large bowl, mix all ingredients until well combined.
  2. 2. Roll the mixture into bite-sized balls and place them on a baking sheet.
  3. 3. Refrigerate for at least 30 minutes before enjoying.

Elderberry Glazed Salmon

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

Ingredients
  • 4 salmon fillets
  • 1/2 cup American Black Elderberry juice
  • 2 tablespoons honey
  • 1 tablespoon Dijon mustard
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. In a small saucepan, combine elderberry juice, honey, and Dijon mustard. Simmer until thickened.
  3. 3. Place salmon fillets on a baking sheet, season with salt and pepper, and brush with the elderberry glaze. Bake for 12-15 minutes until cooked through.

Frequently Asked Questions (FAQ)

What are the health benefits of elderberry?

Elderberry is known for its immune-boosting properties, rich antioxidant content, and potential to reduce cold and flu symptoms.

Can I eat raw elderberries?

No, raw elderberries can be toxic and should be cooked before consumption.

How can I use elderberry in my diet?

Elderberry can be used in syrups, jams, teas, or added to smoothies and baked goods.

Is elderberry safe for children?

Elderberry syrup is generally safe for children, but it's best to consult a pediatrician before giving it to young children.

Can elderberry interact with medications?

Elderberry may interact with immunosuppressive medications; consult a healthcare provider if you are on such medications.

How should I store elderberry products?

Store elderberry syrups and extracts in a cool, dark place, and refrigerate after opening.

What is the glycemic index of elderberry?

Elderberry has a moderate glycemic index of 50, making it a suitable option for those monitoring blood sugar levels.

Are there any side effects of elderberry?

When consumed in appropriate amounts, elderberry is generally safe, but excessive intake can lead to gastrointestinal upset.

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Comparisons
American Black Elderberry vs Acai Berry Blend American Black Elderberry vs Acerola American Black Elderberry vs American Bladdernut
Nutrients
Protein in American Black Elderberry Calories in American Black Elderberry Vitamin-c in American Black Elderberry Magnesium in American Black Elderberry
Featured Guides
Health Benefits of American Black Elderberry Healthy Recipes with American Black Elderberry
Rankings
Fruits high in vitamin-c Fruits high in fiber Fruits low in carbohidratos Fruits low in índice glucémico