Does Elderberry Contain Polyphenols? Unpacking the Nutritional Power of a Potent Berry

October 6, 2025 •

4 min read

Elderberries, long used in traditional folk medicine, are a particularly potent source of beneficial polyphenols, with some scientific analyses suggesting they contain significantly higher levels of antioxidants than more common berries like blueberries. This potent nutritional profile is key to understanding the berry's reputation as a powerful wellness booster.

Quick Summary

The fruit of the elderberry is rich in polyphenols, most notably anthocyanins, flavonols, and phenolic acids. These compounds endow elderberries with significant antioxidant and anti-inflammatory properties, supporting immune function and other potential health benefits. The exact polyphenol content can vary based on factors like species and growing conditions.

Key Points

Rich Source of Polyphenols: Yes, elderberries are an excellent source of polyphenols, particularly anthocyanins, flavonols, and phenolic acids.
Anthocyanins are Key: Anthocyanins, the compounds giving elderberries their dark color, are the most abundant polyphenol, making up a large portion of the berry's total antioxidant content.
Supports Immune Function: The polyphenols in elderberry have demonstrated antiviral properties in lab studies and may help reduce the duration and severity of cold and flu symptoms.
Offers Anti-inflammatory Effects: The flavonoids in elderberry contribute to its anti-inflammatory properties, which can help calm systemic inflammation.
Promotes Cardiovascular Health: Evidence suggests elderberry may support heart health by assisting in the management of blood pressure and cholesterol levels.
Consume Only Cooked Berries: Raw elderberries can be toxic and should not be eaten. Berries are safe for consumption after being cooked.
Content Varies: The polyphenol concentration in elderberries can differ based on factors like species, ripeness, and environmental conditions.

Answering the Question: A Resounding Yes

Beyond a simple yes, understanding what makes the elderberry a nutritional powerhouse is crucial. Elderberries, particularly the European black elder (Sambucus nigra), contain a diverse array of polyphenols, which are plant-based compounds known for their antioxidant properties. These powerful phytochemicals are responsible for many of the berry's lauded health benefits, including supporting the immune system and combating inflammation.

What are the Main Polyphenols in Elderberry?

The polyphenol content in elderberries is complex and includes several classes of compounds. The most prominent of these are anthocyanins, which are flavonoids and the pigments that give the fruit its deep purple-black color.

Anthocyanins: These are the most abundant type of polyphenol in elderberries, representing as much as 80% of the total polyphenol content in some varieties. Key anthocyanins identified include cyanidin 3-O-glucoside, cyanidin 3-O-sambubioside, and cyanidin 3-O-sambubioside-5-O-glucoside. Their high concentration contributes significantly to the berry's powerful antioxidant and anti-inflammatory activities.
Flavonols: Elderberries also contain other beneficial flavonoids, such as quercetin, kaempferol, and rutin. The flowers of the elderberry plant may contain even higher concentrations of certain flavonols than the berries themselves.
Phenolic Acids: This class of polyphenols includes compounds like chlorogenic acid and caffeic acid. Phenolic acids act as potent antioxidants and contribute to the overall health-promoting effects of the fruit.

The Variability of Polyphenol Content

The concentration of polyphenols in elderberries is not static. It can vary significantly based on several factors, including:

Species and Genotype: American elderberry (S. canadensis) and European elderberry (S. nigra) have different anthocyanin profiles. American elderberry contains more stable acylated anthocyanins, which may contribute to its color stability.
Growing Conditions: Environmental factors like climate, altitude, and sun exposure influence the final phytochemical profile of the berries.
Ripening Stage: Studies show that the phenolic content increases as the fruit ripens.
Processing: Heat treatment, such as cooking, can impact the antioxidant activity and anthocyanin levels of the berries.

Elderberry's Antioxidant Power Compared

To put elderberry's polyphenol content into perspective, it's helpful to compare it to other popular antioxidant-rich fruits. Data shows that elderberries hold a high ranking in terms of total polyphenol content per 100 grams.


Berry Type	Polyphenol Content (mg/100g)	Primary Polyphenols
Elderberry	1,191	Anthocyanins, Flavonols, Phenolic Acids
Black Currant	560	Anthocyanins, Flavonoids
Blueberry	525	Anthocyanins, Flavonols
Blackberry	248	Anthocyanins, Flavonoids
Strawberry	225	Anthocyanins, Ellagitannins

This comparison demonstrates that elderberry is among the top contenders for polyphenol content, making it a valuable addition to a nutrient-dense diet.

Potential Health Benefits Linked to Polyphenols

The diverse polyphenols in elderberries are associated with a range of health benefits, although more large-scale human studies are needed to confirm many of these effects conclusively.

Immune System Support: Elderberry polyphenols, particularly anthocyanins, have demonstrated antiviral properties in laboratory settings, potentially by preventing viruses from attaching to host cells. Some human studies suggest elderberry extract may reduce the duration and severity of cold and flu symptoms.
Anti-inflammatory Effects: The flavonoids in elderberry have anti-inflammatory effects, which can help calm inflammation throughout the body. This is thought to be beneficial for a variety of inflammatory conditions.
Cardiovascular Health: Some research indicates that elderberry polyphenols may support heart health by helping to lower blood pressure, reduce blood fat levels, and decrease cholesterol.
Blood Sugar Management: Polyphenols in elderberry may play a role in regulating blood glucose levels and improving insulin secretion. This could offer benefits for those with blood sugar concerns, although more human research is needed.

How to Consume Elderberry

Elderberries are not safe to eat raw, as they contain a potentially toxic compound in their unripe berries, seeds, and bark. However, the berries become safe to consume after cooking. Elderberries are available in various forms, making them easy to incorporate into your diet:

Syrups: A popular and convenient option, often used to help with cold and flu symptoms. Be mindful of added sugars and compare labels.
Extracts and Supplements: Available in capsule, liquid, and gummy forms. These provide a concentrated dose of elderberry's beneficial compounds. However, product quality can vary.
Juice, Jams, and Pies: Cooking elderberries for use in juices, jams, and other recipes renders them safe for consumption and delicious.
Tea: Elderflowers are often infused into teas. While some studies focus on extracts, elderflower tea can still provide certain nutrients.

Considerations for Adding Elderberry to Your Diet

While elderberry offers potential benefits, it's important to approach its consumption with a balanced perspective. It should be part of a varied, nutrient-dense diet and not be seen as a cure-all. If you have underlying health conditions or are taking medications, it is wise to consult a healthcare provider before starting elderberry supplements. The National Center for Complementary and Integrative Health (NCCIH) notes that more large-scale human studies are needed to confirm many of the health benefits definitively. For further reading on the effects of elderberry, you can explore scientific reviews like this one published in BMC Complementary Medicine and Therapies.

Conclusion

In summary, does elderberry contain polyphenols? Yes, and it contains them in abundance. The berry is particularly rich in anthocyanins, flavonols, and phenolic acids, which contribute to its significant antioxidant and anti-inflammatory properties. These compounds are responsible for the berry's potential health-supporting effects, from bolstering the immune system to promoting cardiovascular wellness. By understanding elderberry's rich nutritional profile and consuming it safely in cooked or supplemental forms, you can effectively add this potent berry to a healthy diet.

Frequently Asked Questions

Elderberries contain a variety of polyphenols, including anthocyanins, which are the most prominent, as well as flavonols like quercetin and phenolic acids such as chlorogenic acid.

Elderberry is ranked among the highest fruits for total polyphenol content. Some studies have noted that it contains a higher concentration of anthocyanins than popular berries like blueberries, though exact amounts can vary.

Some anthocyanin content can be lost during heating, but a significant amount can still be retained in cooked elderberry products like jams and syrups. Furthermore, cooking is necessary to remove toxic compounds found in raw berries.

Elderberry supplements, such as extracts, offer a concentrated dose of the berry's compounds, including polyphenols. However, product quality varies, and the full range of nutrients in whole, cooked berries may not be present in all supplements.

Yes, different species like the American (S. canadensis) and European (S. nigra) elderberry have distinct polyphenol profiles. The American elderberry, for example, is noted for containing more stable acylated anthocyanins.

Elderberry polyphenols have demonstrated antiviral activity in lab tests and may help reduce the severity and duration of influenza and cold symptoms. It is thought that the compounds may bind to viruses to inhibit them from entering cells.

Polyphenols themselves are generally safe, but raw or unripe elderberries, seeds, leaves, and bark contain a cyanogenic glycoside that can cause nausea, vomiting, or diarrhea. Only use cooked berries or commercially prepared, properly processed supplements.