Elderberries vs Blueberries: Calories and Nutrition Compared (2026)

Elderberries contain 73 calories and 0.7 g of protein, while blueberries have 57 calories and also 0.7 g of protein. Blueberries are lower in calories.

Elderberries and blueberries are both popular fruits known for their nutritional benefits. This comparison highlights their caloric content, macronutrient profiles, and fiber content.

What Is the Difference Between Elderberries and Blueberries?

Elderberries are small, dark berries that grow in clusters on the elder tree. They are often used in syrups, jams, and supplements for their health benefits. Blueberries are small, round berries that are typically blue or purple in color. They are commonly consumed fresh, in smoothies, or as ingredients in various dishes.

Elderberries vs Blueberries: Nutrition Side by Side

The following table presents a side-by-side comparison of elderberries and blueberries based on their nutritional values.

Nutrient (per 100 g)	Elderberries (raw)	Blueberries (raw)
Calories	73 kcal	57 kcal
Protein	0.7 g	0.7 g
Carbs	18.4 g	14.5 g
Sugar	-	10.0 g
Fat	0.5 g	0.3 g
Fiber	7 g	2.4 g
Sodium	6 mg	1 mg

Which Is Better, Elderberries or Blueberries?

For weight loss: Elderberries have 73 calories per 100 g, while blueberries have 57 calories. Blueberries are lower in calories, making them a better choice for weight loss.

For muscle and protein: Both elderberries and blueberries contain 0.7 g of protein per 100 g. Neither fruit provides a significant protein source.

For low-carb or low-sugar: Elderberries have 18.4 g of carbs and blueberries have 14.5 g of carbs. Blueberries also contain 10.0 g of sugar, while elderberries do not specify sugar content.

How to Track Elderberries and Blueberries Accurately

It's easy to misjudge portion sizes and macros, especially with fruits that can vary in size and weight. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers presented are rounded reference values for educational use and should not be considered medical advice. Always consult a nutritionist for personalized guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Both elderberries and blueberries contain 0.7 g of protein per 100 g. There is no difference in protein content.

Which has fewer calories?

Blueberries have 57 calories per 100 g, while elderberries have 73 calories. Therefore, blueberries have fewer calories.

What is the fiber content in elderberries?

Elderberries contain 7 g of fiber per 100 g. This is relatively high compared to many other fruits.

What is the sugar content in blueberries?

Blueberries contain 10.0 g of sugar per 100 g. This contributes to their sweet flavor.

How much fat is in elderberries?

Elderberries have 0.5 g of fat per 100 g. This is a low fat content.

How much sodium is in blueberries?

Blueberries contain 1 mg of sodium per 100 g. This is a negligible amount.

Key Takeaways

• Elderberries have 73 calories per 100 g.
• Blueberries have 57 calories per 100 g.
• Both elderberries and blueberries contain 0.7 g of protein.
• Elderberries have 18.4 g of carbs per 100 g.
• Blueberries have 10.0 g of sugar per 100 g.
• Elderberries contain 7 g of fiber per 100 g.