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Blackberries vs Elderberries Calories
Elderberries has 70% more calories than blackberries: 73 vs 43 calories per 100 g.
For protein, blackberries has more. For fat, about the same fat. For carbohydrates, elderberries has more. For fiber, elderberries has more.
By typical serving, 1 blackberry (5 g) has 2 calories and 1 cup of elderberries (145 g) has 106 calories.
Blackberries and Elderberries calorie calculator
Nutrition per 100 grams
| Nutrient | Blackberries | Elderberries |
|---|---|---|
| Calories | 43 | 73 |
| Protein | 1.4 g | 0.7 g |
| Fat | 0.5 g | 0.5 g |
| Saturated fat | 0 g | 0 g |
| Carbohydrates | 9.6 g | 18 g |
| Fiber | 5.3 g | 7 g |
| Sugars | 4.9 g | - |
| Sodium | 1 mg | 6 mg |
| Potassium | 162 mg | 280 mg |
| Calcium | 29 mg | 38 mg |
| Iron | 0.6 mg | 1.6 mg |
| Vitamin C | 21 mg | 36 mg |
Blackberries vs Elderberries: common questions
Which has more calories, blackberries or elderberries?
Elderberries has more calories per 100 g (73 vs 43).
Which has more protein, blackberries or elderberries?
Blackberries has more protein per 100 g (1.4 g vs 0.7 g).
Is blackberries or elderberries better for weight loss?
Blackberries has fewer calories per 100 g, so you can eat more of it for the same calories. Total calories across the day matter more than any single food, and protein and fiber help with fullness.
More comparisons
Source: USDA FoodData Central. Blackberries: FDC ID 2709273. Elderberries: FDC ID 171727.