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
YOUR PORTION
How much are you having?
Scale the published reference values to your portion.
Per 100 g (as listed by source). USDA FoodData Central.
How this is calculated
total carbohydrate - fiber. Each published value is multiplied by your portion divided by the reference amount. No extra fiber, sugar alcohol or allulose deductions are applied here.
Grams and milliliters are not interchangeable. Household measures require a food-specific conversion; check your scale or product label.
11.4gnet carbs in your portion
- Total carbs
- 18.4g
- Fiber
- 7g
- Protein
- 0.7g
- Fat
- 0.5g
- Calories
- 73
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 (100 g)11.4g
- Protein (100 g)0.7g
- Fat (100 g)0.5g
- Keto verdictEnjoy in moderation
NUTRITION FACTS
Per 100 g (as listed by source)
Net Carbs
11.4g
Total Carbs
18.4g
Fiber
7g
Protein
0.7g
Fat
0.5g
Calories
73
Source: USDA FoodData Central reference record
Source fit: generic reference; variety, brand, or preparation may differ
Net-carb calculation: total carbohydrate - fiber
This USDA record is used as a generic nutrition reference; variety, brand, or preparation may differ.
Nutrition record reviewed 2026-07-09. Maintained by KetoLens Team.
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
PREPARATION SUGGESTIONS
ELDERBERRY SYRUP
Simmer dried berries with water and Allulose (Sugar Substitute), 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 (Sugar Substitute) 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.