KETO VERDICTMODERATE
Elderberries are moderately keto-friendly at ~11.4g net carbs per 100g. Use *measured portions* (e.g., small spoonfuls in teas/syrups) to enjoy their rich polyphenols without overshooting carbs.
Is Elderberry Keto?
Berries
Elderberries are moderately keto-friendly at ~11.4g net carbs per 100g. Use *measured portions* (e.g., small spoonfuls in teas/syrups) to enjoy their rich polyphenols without overshooting carbs.
- Net carbs (100g)11.4g
- Protein (100g)0.7g
- Fat (100g)0.5g
- Keto verdictEnjoy in moderation
NUTRITION FACTS
Per 100g (raw)
Net Carbs
11.4g
Total Carbs
18.4g
Fiber
7g
Protein
0.7g
Fat
0.5g
Calories
73
Source: USDA FoodData Central
HOW TO ENJOY IT ON KETO
- Portion-based flexibility: small amounts (teaspoon–tablespoon) can fit within daily macros
- High fiber (7g/100g) helps with fullness relative to total carbs
- Used mainly as a flavor/functional accent rather than a bowl-sized fruit
- Rich in anthocyanins and polyphenols to complement nutrient density on keto
- Better as concentrated infusions/syrups divided across servings
- Choose unsweetened or allulose-sweetened preparations to avoid added sugars
HEALTH BENEFITS
- High in anthocyanins and other antioxidants that help combat oxidative stress
- Traditional use for seasonal immune support; emerging research suggests potential benefits
- Provides vitamin C and small amounts of minerals
- May support vascular health via polyphenol content
- Low calorie density for the nutrient payload
- Warm infusions can be soothing when under the weather
PREPARATION SUGGESTIONS
ELDERBERRY SYRUP
Simmer dried berries with water and allulose, strain, and dose by the teaspoon to keep carbs low.
ELDERBERRY TEA
Steep dried elderberries with herbal-tea or black-tea and a slice of lemon.
KETO ELDERBERRY JAM
Cook with allulose and low-carb pectin; use thin layers on keto bakes or yogurt.
SMOOTHIE ACCENT
Blend a small spoonful into coconut-milk-unsweetened with chia-seeds for body.
SALAD ACCENT
Rehydrate a tablespoon and toss into greens with feta-cheese and olive-oil vinaigrette.
TINCTURE
Prepare an alcohol-based extract for shelf-stable, drop-by-drop use.