Elderberries are small, dark purple drupes of the Sambucus shrub, prized for immune-supportive cordials, syrups, wines, and jams across Europe and North America.
CategoryFruits
Scientific nameSambucus nigra
OriginEurope and Western Asia, with related Sambucus canadensis species native to North America
History & Origins
Elderberries have been used since antiquity; Hippocrates referred to the elder tree as his "medicine chest" around 400 BCE. Throughout medieval Europe, the plant featured heavily in folk medicine, and Native American tribes independently incorporated Sambucus canadensis into remedies, foods, and ceremonial practices.
Nutrition Facts
Per 100 g, edible portion (estimated)
- 73 kcalCalories
- 0.66 gProtein
- 0.5 gFat
- 18.4 gCarbs
- 7 gFiber
- 7 gSugars
- 280 mgPotassium
- 36 mgVitamin C
- 30 mcgVitamin A
Culinary Uses
- Cooked into syrups, cordials, and tinctures for winter wellness
- Fermented into elderberry wine and port-style liqueurs
- Stirred into jams, jellies, and chutneys
- Baked into pies, crumbles, and pancakes paired with apple or pear
Known Benefits
- Rich source of vitamin C supporting immune function
- Contains anthocyanins that may shorten cold and flu duration
- Provides dietary fiber for digestive health
- Traditionally used to reduce fever and inflammation
Hidden Benefits
- High in polyphenols that may support cardiovascular health
- Contains sambucins and lectins studied for antiviral activity
- Natural source of iron and potassium supporting blood and muscle function
- Honeys made from elderflowers carry trace bioactive flavonoids
Cautions & Considerations
- Raw berries contain cyanogenic glycosides and must be cooked before consumption
- Stems, leaves, bark, and unripe green berries are toxic
- Avoid if pregnant or breastfeeding without medical guidance
- May interact with immunosuppressant and diabetic medications
