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Elderberries and elderberry syrup: the ultimate guide
Written byJodi M Johnson
Reviewed bySarah Harris
Tiny but powerful, elderberries are bursting with nutrients and immune-supporting benefits. From teas to syrups, our nutritionist explains why these deserve a spot in your routine
Summary
1What are the benefits of elderberries?
“Elderberries offer compelling benefits, from immune support potential,” Sarah begins. “They are a great way to add more…
2Can you eat elderberries?
Elderberries might just be the unsung heroes of the berry world. With their rich purple-black clusters, they offer a tasty…
3Recipes and ways to use them
Curious about how to get more elderberries into your meals? Sarah has shared some easy, practical recipes that make…
Looking to give your overall health a little support? Elderberries might be the berry you need. These little dark purple powerhouses are getting attention for their immune-supporting qualities, so let’s find out why.
Like other fruits, elderberries are bursting with vitamin C and fibre. They offer many of the same perks as your more familiar favourite fruits and berries (and then some).1 From adding flavour to your tea to potentially supporting immune health, elderberries have earned their place in your five-a-day – and our nutritionist Sarah Harris is here to help explain why.
But first, it’s important to remember elderberries should always be cooked before eating, as raw berries (and other parts of the plant) can be toxic.
Can you eat elderberries? And what are the potential benefits?
Elderberries might just be the unsung heroes of the berry world. With their rich purple-black clusters, they offer a tasty twist on the usual suspects – and they're surprisingly versatile in the kitchen.
“Elderberries offer compelling benefits, from immune support potential,” says Sarah. “They're a great way to add more antioxidants into a balanced diet.”
Elderberries contain about 36mg vitamin C per 100g.2 Vit C plays a role in many different areas of health, including supporting your immune system, helping reduce tiredness and fatigue and helping to increase iron absorption.3,4,5 However, it’s important to remember raw elderberries are toxic – they must be cooked before eating. The cooking process may alter the vitamin C content.
Maybe surprisingly, they’re also high in fibre, providing 7g fibre per 100g berries.1 With their rich nutritional profile, elderberries have been gaining attention for their possible health-supporting properties. So, what to do with them?
Whip up a batch of elderberry syrup to drizzle over desserts or sip as a cordial. Feeling adventurous? Turn your foraged berries into a delicious homemade wine. Want a seasonal upgrade to your jams or chutneys? Elderberries have got you covered.
And if you’re more into the potential wellness benefits than the cooking, no worries – elderberry supplements come in all kinds of fun forms: think chewy gummies and fruit-flavoured lozenges. So many ways to enjoy this wild wonder.
But before you start piling them into your morning smoothie, a word of caution: elderberries should always be cooked before eating, as raw berries (and other parts of the plant) can be toxic.
“Always process elderberries properly and consult your healthcare provider before introducing them, especially if you’re pregnant, breastfeeding, taking any medication or have a known medical condition,” says Sarah.
Practical elderberry recipes and ways to use them
Curious about how to get more elderberries into your meals? Sarah has shared some easy, practical recipes that make it super simple (and delicious) to work these antioxidant-rich berries into your everyday diet.
Turns out, it’s easy to make elderberry syrup. Sarah suggests: “Simmer one cup of dried elderberries, three to four cups of water with herbs and spices (e.g. cinnamon, cloves) for 45 minutes. Strain, then stir in honey or sugar to taste. Store in the fridge, then take a tablespoon daily or at the first sign of a cold for a comforting drink.”
“Steep a teaspoon of dried elderberries (or a splash of elderberry syrup) in hot water for 10 minutes, then strain and enjoy.”
“Cook elderberries with apples or berries, a little sweetener and lemon juice until thickened. A great topping for yoghurt or toast.”
“Blend a spoonful of elderberry syrup into a berry or banana smoothie for extra nutrient support.”
A nutritional breakdown:
Serving Size: 2
1 cup (145 grams)
Total Fat 0.7g
Saturated Fat 0g
Trans Fat 0g
Polyunsaturated Fat 0.4g
Monounsaturated Fat 0.1g
Cholesterol 0mg
Sodium 8.7mg
Total Carbohydrates 27g
Dietary Fibre 10g
Protein 1g
Calcium 55mg
Iron 2.3mg
Potassium 406mg
The final say
So there you have it, elderberries may be small but they’re seriously mighty. Packed with immune-supporting antioxidants, vitamin C, fibre and flavonoids, these little berries punch well above their weight when it comes to supporting your wellness.
The best part? They’re as versatile as they are nutritious, so elderberries deserve a spot in your kitchen – and your wellness routine.
And if you’re foraging for more newness, then check out the latest products you need to know about or get familiar with these nutrient-packed haskap berries.
Disclaimer - This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. Osman AG, Bharathi Avula, Kumar Katragunta, Ali Z, Chittiboyina AG, Khan IA. Elderberry Extracts: Characterization of the Polyphenolic Chemical Composition, Quality Consistency, Safety, Adulteration, and Attenuation of Oxidative Stress- and Inflammation-Induced Health Disorders. Molecules. 2023 Mar 31;28(7):3148–8.
2. US Department of Agriculture (USDA). Elderberries, raw [Internet]. USDA [cited 2025 Oct 6]. Available from: https://fdc.nal.usda.gov/food-details/171727/nutrients
3. European Commission. Characteristics [Internet]. European Commission [cited 2025 Oct 6]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6510
4. European Commission. Characteristics [Internet]. European Commission [cited 2025 Oct 6]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6512
5. European Commission. Characteristics [Internet]. European Commission [cited 2025 Oct 6]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6514
