Elderberries are packed with vitamin C, vitamin A, several B vitamins, and vitamin K, along with powerful plant pigments that act as antioxidants. A single cup of raw elderberries delivers about 52 milligrams of vitamin C, which covers more than half the daily recommended intake for most adults. But the vitamin profile goes well beyond C, and how you prepare elderberries matters for how much of that nutrition you actually get.
Vitamin C: The Standout Nutrient
Vitamin C is elderberry’s headline nutrient. One cup of raw berries provides roughly 52 milligrams, though the concentration in fresh fruit can range from 5 to 26 milligrams per 100 grams depending on growing conditions, ripeness, and variety. That variability is worth knowing if you’re growing your own or buying fresh elderberries at a farmers market, since two batches won’t necessarily deliver the same amount.
To put that in perspective, elderberries contain about 36 milligrams of vitamin C per 100 grams, compared to just 9.7 milligrams in the same amount of blueberries. That’s nearly four times as much. Vitamin C supports immune function, helps your body absorb iron from plant foods, and acts as an antioxidant that protects cells from damage.
Vitamin A, B Vitamins, and Vitamin K
Elderberries contain 30 micrograms of vitamin A per 100 grams, which is ten times more than blueberries. Vitamin A plays a role in vision, immune health, and skin maintenance. A cup of elderberries covers roughly 18% of the daily value.
The B vitamin profile is broader than most people expect. Per 100 grams, elderberries provide:
- Vitamin B6: 0.23 mg (significantly more than most common berries)
- Vitamin B3 (niacin): 0.5 mg
- Vitamin B1 (thiamine): 0.07 mg
- Vitamin B2 (riboflavin): 0.06 mg
- Vitamin B5 (pantothenic acid): 0.14 mg
- Folate: 6 micrograms
Vitamin B6 is the most notable of the group. Elderberries contain over four times as much B6 as blueberries, gram for gram. B6 helps your body convert food into energy and supports brain function. The berries also provide a small amount of vitamin E (0.57 mg per 100 grams) and vitamin K (19.3 micrograms per 100 grams), though neither is present in large enough quantities to make elderberries a primary source.
Minerals and Fiber
Beyond vitamins, elderberries carry a useful mineral profile. One cup of raw elderberries contains about 406 milligrams of potassium, 57 milligrams of phosphorus, and 2.3 milligrams of iron. The iron content is particularly notable for a fruit. That same cup also delivers roughly 10 grams of dietary fiber and about 100 calories, making elderberries one of the more fiber-dense fruits available.
Anthocyanins: The Hidden Nutritional Layer
Elderberries get their deep purple color from anthocyanins, a class of plant pigments that function as antioxidants in the body. The two most abundant in elderberries are cyanidin-3-glucoside and cyanidin-3-sambubioside. These aren’t vitamins in the traditional sense, but they’re a major part of why elderberries are considered nutritionally valuable.
For a long time, scientists assumed these pigments couldn’t be absorbed intact through the human digestive system. Research has since shown otherwise. Anthocyanins from elderberry appear in both blood plasma and urine in their original form within hours of consumption, confirming that the body does absorb and use them. Most are processed and excreted within about four hours, which means regular consumption matters more than a single large dose.
How Processing Changes the Nutrient Profile
Raw elderberries contain a compound called sambunigrin, which breaks down into hydrogen cyanide in the body. This is why elderberries should always be cooked before eating. Heating reduces sambunigrin levels dramatically: by 44% in juice, 80% in tea, and up to 96% in more heavily processed forms like liqueur or spreads.
The tradeoff is that heat also damages some of the nutrients you’re after. Vitamin C is heat-sensitive, and the anthocyanins in elderberries degrade quickly at high temperatures. Heating elderberries at boiling temperature for just 5 minutes reduces key anthocyanin levels by about 40%. At 15 minutes, that loss reaches 50%. Extended cooking at 80 minutes can destroy them entirely.
This means the form you consume elderberry in significantly affects its nutritional value. Elderberry syrup, which involves moderate heating, retains more antioxidants than products that undergo prolonged boiling or industrial pasteurization. Elderberry supplements vary widely, and the concentration of active compounds depends on how the extract was processed. If you’re making elderberry syrup at home, shorter cooking times at lower temperatures preserve more of the beneficial compounds while still breaking down the harmful ones.
How Elderberry Compares to Other Berries
Elderberries outperform blueberries in nearly every vitamin category. They contain 271% more vitamin C, 900% more vitamin A, and 342% more vitamin B6 per 100 grams. They’re also higher in iron, potassium, and fiber. Blueberries do win in one area: they contain substantially more vitamin K.
That said, elderberries aren’t typically eaten by the handful the way blueberries or raspberries are. Because they require cooking and are most commonly consumed as syrups, gummies, or extracts, the actual amount of each vitamin you get depends on the serving size and how much was preserved during preparation. A tablespoon of elderberry syrup won’t deliver the same nutrition as a full cup of cooked berries.