There are many reported benefits of elderberries. Not only are they nutritious, but they support the heart and fight inflammation and infections, among other benefits. Its highly nutritious Medicinal claims aside, elderberries are both low in calories and rich in vitamins and minerals a double bonus in the world of nutrition. One cup of elderberries contains a little over 100 calories, with 27 grams of carbs, one gram of fat, and one gram of protein. Even more impressive is that it boasts a hefty dose of antioxidants and a whopping 10 grams of dietary fiber. All of that makes for an impressive nutritional breakdown. While you shouldnt eat elderberries morning, noon, and night, they can be a wholesome staple in an overall diet. Plus, Elderberries are: High in vitamin C: There are 635 mg of vitamin C per 100 grams of fruit, which accounts for up to 60% of the recommended daily intake High in dietary fiber: Elderberries contain 7 grams of fiber per 100 grams of fresh berries, which is over one-quarter of the recommended daily intake A good source of phenolic acids: These compounds are powerful antioxidants that can help reduce damage from oxidative stress in the body A good source of flavonols: Elderberry contains the antioxidant flavonols quercetin, kaempferol, and isorhamnetin. The flowers contain up to 10 times more flavonols than the berries Rich in anthocyanins: These compounds give the fruit its characteristic dark black-purple color and are a strong antioxidant with anti-inflammatory effects Does Elderberry Have Other Benefits? There are other claims about the benefits of adding elderberries to your diet. These potential benefits include Less fatigue Decreased constipation Reduced toothache pain Diminished nerve pain Aid in weight loss Relief from hay fever Eased gingivitis