Calories in 2 Cups of Elderberries

2 cups of elderberries (290 g) has 212 calories. That is 11% of a 2,000 calorie diet.

The calories come from 1.9 g of protein, 1.5 g of fat and 53 g of carbohydrates, a split of 3% protein, 6% fat and 91% carbs. For comparison, 1 1/2 cups of elderberries has 159 calories. Burning 212 calories takes about 38 minutes of brisk walking or 17 minutes of running for a 155 lb adult, based on Harvard Health Publishing activity estimates.

Elderberries Calorie Calculator

AmountUnit

212cal

in 2 cups of elderberries (290 g)

Protein1.9 g3% of calories

Fat1.5 g6% of calories

Carbs53 g91% of calories

11% of a 2,000 calorie day

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Elderberries calories by serving size

Common amounts of elderberries with calories and macros. Tap a row for its full nutrition page.

Serving	Weight	Calories	Protein	Fat	Carbs
50g	50 g	37	0.3 g	0.3 g	9.2 g
1/2 cup	73 g	53	0.5 g	0.4 g	13 g
100g	100 g	73	0.7 g	0.5 g	18 g
4 oz	113 g	83	0.7 g	0.6 g	21 g
1 cup	145 g	106	1 g	0.7 g	27 g
200g	200 g	146	1.3 g	1 g	37 g
2 cups	290 g	212	1.9 g	1.5 g	53 g

Elderberries vs similar foods

Calories per 100 g compared with other fruits.

Avocado160

Banana97

Figs74

Elderberries73

Mandarin Orange62

Apple61

Tangerine53

Elderberries: common questions

How many calories are in 2 cups of elderberries?

2 cups of elderberries weighs about 290 g and has 212 calories.

How much protein is in 2 cups of elderberries?

2 cups of elderberries has 1.9 g of protein, which is 4% of the 50 g Daily Value.

How many carbs are in 2 cups of elderberries?

2 cups of elderberries has 53 g of carbohydrates, including 20 g of fiber.

How much elderberries is 100 calories?

100 calories of elderberries is 137 g, about 1 cup of elderberries.

More about elderberries

Source: USDA FoodData Central, SR Legacy. FDC ID 171727. Original description: Elderberries, raw. Portion weights are USDA household measures.