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Canadian Red Elderberry
Fruits
Nutri-ScoreA

Canadian Red Elderberry

Sambucus racemosa

Clinical Encyclopedia

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

Canadian Red Elderberry provides 73 kcal, 0.6g 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.

The Canadian Red Elderberry is a native shrub known for its vibrant red berries, which are rich in antioxidants and have been traditionally used for their medicinal properties.

Also known as:
Red ElderElderberry
Scientific NameSambucus racemosa
Region of OriginNorth America
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories73 kcal
Water
82%
Fiber7g
Total19.3g
Protein
0.6g(3%)
Fats
0.3g(2%)
Carbohydrates
18.4g(95%)

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)
Potassium200 mg (4%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in antioxidants, Canadian Red Elderberry may help reduce oxidative stress and inflammation in the body.
✓Contains high levels of Vitamin C, which supports immune function and skin health.
✓May have antiviral properties, particularly against influenza and other respiratory viruses.
✓The fiber content aids in digestion and promotes gut health.

Possible Risks & Side Effects

!Raw elderberries and other parts of the plant contain cyanogenic glycosides, which can be toxic if consumed in large quantities.
!Pregnant or breastfeeding women should consult a healthcare provider before consuming elderberry products.

How to Prepare & Consume

Elderberries should be cooked before consumption to neutralize toxins. They can be made into syrups, jams, or used in baked goods.

Smart Selection & Storage

How to Select

Choose elderberries that are plump and firm, with a deep red 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. Cooked products should be refrigerated and consumed within a few weeks.

Myths vs Realities

MythElderberries can be eaten raw without any preparation.
RealityRaw elderberries contain toxins that can cause illness; they must be cooked.
MythAll elderberry varieties are safe to consume.
RealityOnly certain varieties, like the Canadian Red Elderberry, are safe when properly prepared.
MythElderberry syrup can cure the flu.
RealityWhile elderberry may help reduce symptoms, it is not a cure for the flu.

Healthy Recipes

Canadian Red Elderberry Smoothie Bowl

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

Ingredients
  • 1 cup Canadian Red Elderberries (fresh or frozen)
  • 1 banana, frozen
  • 1/2 cup almond milk
  • 1 tablespoon chia seeds
  • 1/4 cup granola
  • Fresh mint leaves for garnish
Instructions
  1. 1. Blend the Canadian Red Elderberries, frozen banana, almond milk, and chia seeds until smooth.
  2. 2. Pour the smoothie into a bowl and top with granola and fresh mint leaves.
  3. 3. Serve immediately and enjoy the refreshing taste!

Elderberry Quinoa Salad

A hearty salad combining protein-rich quinoa with the tartness of Canadian Red Elderberries, perfect for lunch.

Ingredients
  • 1 cup cooked quinoa
  • 1/2 cup Canadian Red Elderberries
  • 1/4 cup diced cucumber
  • 1/4 cup crumbled feta cheese
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked quinoa, Canadian Red Elderberries, cucumber, and feta cheese.
  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.

Canadian Red Elderberry Chia Pudding

A creamy and nutritious chia pudding infused with the unique flavor of Canadian Red Elderberries, ideal for breakfast or dessert.

Ingredients
  • 1/2 cup almond milk
  • 1/4 cup Canadian Red Elderberries
  • 1/4 cup chia seeds
  • 1 tablespoon maple syrup
  • Fresh berries for topping
Instructions
  1. 1. In a bowl, mix almond milk, Canadian Red Elderberries, chia seeds, and maple syrup.
  2. 2. Stir well and refrigerate for at least 4 hours or overnight.
  3. 3. Serve topped with fresh berries for added flavor and nutrition.

Elderberry Infused Oatmeal

A warm and comforting bowl of oatmeal enriched with the antioxidant power of Canadian Red Elderberries.

Ingredients
  • 1 cup rolled oats
  • 2 cups water or almond milk
  • 1/2 cup Canadian Red Elderberries
  • 1 tablespoon honey or maple syrup
  • 1/4 teaspoon cinnamon
Instructions
  1. 1. In a saucepan, bring water or almond milk to a boil, then add rolled oats and reduce heat.
  2. 2. Stir in Canadian Red Elderberries, honey, and cinnamon, cooking until oats are tender.
  3. 3. Serve warm, topped with additional elderberries if desired.

Canadian Red Elderberry Vinaigrette

A tangy and flavorful vinaigrette made with Canadian Red Elderberries, perfect for drizzling over salads.

Ingredients
  • 1/2 cup Canadian Red Elderberries
  • 1/4 cup apple cider vinegar
  • 1/4 cup olive oil
  • 1 tablespoon Dijon mustard
  • Salt and pepper to taste
Instructions
  1. 1. In a blender, combine Canadian Red Elderberries, apple cider vinegar, olive oil, and Dijon mustard.
  2. 2. Blend until smooth, then season with salt and pepper to taste.
  3. 3. Store in a jar in the refrigerator and shake before use.

Elderberry and Spinach Smoothie

A nutrient-dense smoothie that combines the health benefits of spinach with the unique flavor of Canadian Red Elderberries.

Ingredients
  • 1 cup fresh spinach
  • 1/2 cup Canadian Red Elderberries
  • 1 banana
  • 1 cup coconut water
  • 1 tablespoon flaxseeds
Instructions
  1. 1. Blend spinach, Canadian Red Elderberries, banana, coconut water, and flaxseeds until smooth.
  2. 2. Pour into a glass and enjoy the refreshing and healthy drink.
  3. 3. Add ice cubes for a chilled version.

Canadian Red Elderberry Energy Bites

No-bake energy bites packed with healthy ingredients and the delightful taste of Canadian Red Elderberries, perfect for a quick snack.

Ingredients
  • 1 cup oats
  • 1/2 cup almond butter
  • 1/2 cup Canadian Red Elderberries
  • 1/4 cup honey
  • 1/4 cup dark chocolate chips
Instructions
  1. 1. In a mixing bowl, combine oats, almond butter, Canadian Red Elderberries, honey, and dark chocolate chips.
  2. 2. Mix until well combined, then form into small balls.
  3. 3. Refrigerate for at least 30 minutes before serving.

Elderberry Infused Grilled Chicken

Juicy grilled chicken marinated with a flavorful elderberry sauce, offering a unique twist to your dinner routine.

Ingredients
  • 2 chicken breasts
  • 1/2 cup Canadian Red Elderberries
  • 1/4 cup balsamic vinegar
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a blender, puree Canadian Red Elderberries, balsamic vinegar, olive oil, salt, and pepper.
  2. 2. Marinate chicken breasts in the elderberry mixture for at least 1 hour.
  3. 3. Grill the chicken until cooked through, then serve with a side of vegetables.

Canadian Red Elderberry Sorbet

A refreshing and healthy sorbet made with Canadian Red Elderberries, perfect for a light dessert on a hot day.

Ingredients
  • 2 cups Canadian Red Elderberries
  • 1/2 cup honey or agave syrup
  • 1 tablespoon lemon juice
  • 1 cup water
Instructions
  1. 1. In a saucepan, combine Canadian Red Elderberries, honey, lemon juice, and water, and bring to a boil.
  2. 2. Simmer for 10 minutes, then strain the mixture to remove seeds.
  3. 3. Freeze the elderberry mixture until solid, then blend until smooth before serving.

Frequently Asked Questions (FAQ)

Can I eat raw Canadian Red Elderberries?

No, raw elderberries contain toxins that can cause nausea and vomiting. Always cook them before consumption.

What are the health benefits of Canadian Red Elderberry?

They are rich in antioxidants, Vitamin C, and may have antiviral properties.

How can I use Canadian Red Elderberry in cooking?

You can make syrups, jams, or use them in pies and baked goods after cooking.

Are there any side effects of consuming elderberry products?

Excessive consumption can lead to nausea, vomiting, and diarrhea due to cyanogenic glycosides.

Is Canadian Red Elderberry safe for children?

Cooked elderberry products are generally safe for children, but consult a pediatrician for specific advice.

Can elderberry help with colds and flu?

Some studies suggest elderberry may reduce the duration and severity of colds and flu.

How should I store elderberry products?

Store elderberry syrups and jams in the refrigerator and consume within a few weeks.

Where can I buy Canadian Red Elderberry products?

They can be found in health food stores, online retailers, and some farmers' markets.

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Comparisons
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Nutrients
Protein in Canadian Red Elderberry Calories in Canadian Red Elderberry Vitamin-c in Canadian Red Elderberry Magnesium in Canadian Red Elderberry
Featured Guides
Health Benefits of Canadian Red Elderberry Healthy Recipes with Canadian Red Elderberry
Rankings
Fruits high in vitamin-c Fruits high in fiber Fruits low in carbohidratos Fruits low in índice glucémico