Elderberry has a low glycemic index of 28 (typical range 22 to 35). A serving of 1 cup (145 g) has a glycemic load of 5, which is low. Per 100 g it provides 73 calories, 0.7 g protein, 18.4 g carbohydrate (7 g fiber, 0 g sugars) and 0.5 g fat.
Serving used for glycemic load: 1 cup (145 g).
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 73 kcal | 106 kcal |
| Protein | 0.7 g | 1 g |
| Carbohydrate | 18.4 g | 26.7 g |
| Fiber | 7 g | 10.2 g |
| Sugars | 0 g | 0 g |
| Fat | 0.5 g | 0.7 g |
| Saturated fat | 0 g | 0 g |
| Sodium | 6 mg | 9 mg |
| Potassium | 280 mg | 406 mg |
Other fruits with a lower glycemic load per serving:
| Food | GI | GL / serving |
|---|---|---|
| Pomegranate | 35 | 4 |
| Kiwifruit | 53 | 4 |
| Sweet Cherry | 22 | 4 |
| Cranberry | 45 | 4 |
| Strawberry | 40 | 4 |
Elderberry has a glycemic index of 28, which is low (low is 55 or under, high is 70 or over). The glycemic load of a 1 cup (145 g) serving is 5, which is low.
Glycemic load is the better guide, because it accounts for portion size. A serving of elderberry has a glycemic load of 5 (low). Eating it with protein, fat or fiber slows absorption further. This is general information, not medical advice; people with diabetes should follow their clinician's guidance.
Elderberry has 73 calories per 100 g, and about 106 calories in a 1 cup (145 g) serving.
Elderberry is NOVA group 1: unprocessed or minimally processed.
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Open the free web appGlycemic index: NutriOptio's reference table, compiled from the University of Sydney GI database and the international tables of glycemic index and glycemic load; the range reflects variation across studies, ripeness and preparation. Nutrition: USDA FoodData Central, SR Legacy, “Elderberries, raw” (FDC 171727). Glycemic load = GI × available carbohydrate (carbohydrate minus fiber) per serving ÷ 100. Nutri-Score computed with the 2017 general-food algorithm. NOVA group 1 follows from the NOVA definition: a whole food, only cleaned, dried or cooked.
General information, not medical advice.
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