Elderberries, raw & Diabetes
Low glycemic impact for the stated serving. Glycemic load of 5.6 per 100g.
✅ Nutrition data verified · GL 5.6/100g · GI 49.1 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
Glycemic Impact
The Numbers at a Glance
Simple Ways to Balance It
💡 Eat Whole, Not Juiced
Whole fruit contains fiber that buffers sugar absorption. Juices remove this fiber, causing a faster glucose spike.
💡 Check Your Own Response
Individual blood sugar responses vary. Use a glucose meter to understand how this food affects you personally.
💡 Glycemic Load Over Glycemic Index
GL accounts for both the speed AND amount of carbohydrate, making it more practical for real-world eating than GI alone.
💡 Pair Carbs With Protein
Adding protein to a carbohydrate-containing meal slows digestion and helps prevent blood sugar spikes.
Better Alternatives
🍎 Olives, pickled, canned or bottled, green
GL 0.3/100g — Low GL
Fiber 3.3g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Olives, pickled, canned or bottled, green & diabetes →🍎 Avocados, raw, all commercial varieties
GL 0.9/100g — Low GL
Fiber 6.7g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Avocados, raw, all commercial varieties & diabetes →🍎 Avocados, raw, California
GL 0.9/100g — Low GL
Fiber 6.8g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Avocados, raw, California & diabetes →🍎 Avocados, raw, Florida
GL 1.1/100g — Low GL
Fiber 5.6g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Avocados, raw, Florida & diabetes →Related Fruits and Fruit Juices Options
🟢 Low GL · GL 2.9/100g
🍎 Plums
🟡 Eat in Moderation · GL 14.3/100g
🟡 Eat in Moderation · GL 16.9/100g
Quick Answers
Is Elderberries a reasonable choice if you have diabetes?
Based on its glycemic load of 5.6, Elderberries falls within the diabetes-friendly range. This suggests lower blood sugar impact for the stated serving size. This is a dietary reference, not individual medical guidance.
Where does Elderberries sit on the glycemic load scale?
Elderberries's glycemic load: 5.6 (per 100g). Unlike GI which only measures speed, GL accounts for actual carbohydrate quantity — making it the more practical number for diabetes management.
Does Elderberries spike blood sugar?
The primary way Elderberries affects blood sugar is through its carbohydrate content (18.4g/100g). With a GI of 49.1 (low) and limited fiber, this produces an overall GL of 5.6 (Low).
Is the GI value accurate?
The GI of 49.1 for Elderberries is estimated (Tier 3), not directly ISO-tested on this specific food. It is based on the weighted average GI of foods in the Fruits and Fruit Juices category from the International GI Tables (Atkinson et al., 2021). Actual GI may vary by variety, ripeness, cooking method, and individual response. We display estimated values with full transparency so you can make informed decisions.
References & Data Sources
Data Tier: TIER 3 — estimated from category average
Glycemic Index (GI): 49.1 — subcategory_avg:Fruits and Fruit Juices. Source: International GI Tables (Atkinson, Brand-Miller et al., Diabetes Care, 2021). University of Sydney GI Research Service.
GL (per serving, 145.0g) = 5.6 × 145.0 ÷ 100 = 8.1
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 171727. Data are in the public domain (CC0 1.0).
GL Classification: ≤10 = Low (Low GL), 11–19 = Moderate (Eat in Moderation), ≥20 = High (Limit). Based on University of Sydney Glycemic Index Foundation classification.
⚠️ GI value is estimated, not directly ISO-tested on this specific food. Actual GI may vary by variety, cooking method, and individual glycemic response.
Cite this page: GlycemicWise. “Elderberries, raw — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/elderberries-raw/
Dietary reference — not medical advice. This page provides evidence-based dietary reference information for general educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual blood sugar responses vary significantly. Always check your blood glucose to understand your personal response to foods, and talk to your doctor or a registered dietitian before changing your diet. Data sources are cited above and publicly available from the USDA and the University of Sydney Glycemic Index Research Service.