Fruit
How much fiber is in elderberries?
10.2 g
of fiber in 1 cup of elderberries (145 g). That is an excellent amount: 27% of a man’s daily target (38 g) and 41% of a woman’s (25 g).
How it compares
Elderberries ranks #2 of 61 fruit and #19 of 256 foods overall by fiber per serving.
| Food | Serving | Fiber |
|---|---|---|
| Breadfruit | 1 cup (220 g) | 10.8 g |
| Elderberries | 1 cup (145 g) | 10.2 g |
| Durian | 1 cup (243 g) | 9.2 g |
| Sapodilla | 1 fruit (170 g) | 9 g |
| Raspberries | 1 cup (123 g) | 8 g |
Getting to your daily target
You would need about 2.5 servings to reach 25 g, so most people combine it with other foods. A cup of cooked lentils (15.6 g), two tablespoons of chia (8.3 g) and a cup of raspberries (8 g) together give over 30 g. Build a full day in the calculator or let the 4-week plan choose for you.
FAQ
How much fiber is in elderberries?
1 cup of elderberries (145 g) contains 10.2 g of dietary fiber, according to USDA data. 100 g contains 7 g.
Is elderberries high in fiber?
High in fiber. One serving gives 36% of the 28 g Daily Value used on US food labels. It ranks #2 of 61 fruit in our database by fiber per serving.
Source
USDA National Nutrient Database for Standard Reference (SR Legacy), NDB 09088: “Elderberries, raw”. Fiber, total dietary: 7 g per 100 g. Serving weight 145 g. How we calculate.