In the late summer, there is one wild fruit I am always amazed by: Elderberry. This fruit is so packed with health benefits and is so easy to grow it’s no wonder people are going crazy for it!

Sambucus canadensis is one of the more common species that grows wild in the eastern half of North America. There are a few others to be found, but some aren’t edible and none are as good as S. canadensis!

Plant Profile

Scientific Name: Sambucus canadensis ( and various other species)

Native Range: Most of North America!

Preferred Habitat: I usually find them on the edges of woods and fields but they often grow near creeks and streams too!

Key Identifiers: The easiest time to identify Elderberry in my opinion is late spring. There are very distinct white, umbrella-shaped, flower clusters and frond-like, pinnate, opposite leaves. The berries form in mid-late summer and are a dark purple-black (occasionally you will find species with bluish berries and hazy yeast blooms on them).

Nutrition (Per cup):

• Carbs: 26.7g

• Calories: 106

• Vitamin C: 52 mg (57% of DV)

• Dietary fiber: 10g (36% of DV)

• High in phenolic acids

• High in flavonols: Elderberry contains the antioxidant flavonols quercetin, kaempferol, and isorhamnetin. The flowers have nearly 10x more flavonols than the berries do!

• Rich in anthocyanins

Toxic Look-Alikes: American Poke-weed (Phytolacca americana) bares a resemblance to elderberry when ripe, but the berry clusters hang more like grapes than an umbrella, and the leaves are large and broad. Pokeweed also has fleshy green stems and not woody branches so it’s easy to discern between the two. Poke will not be very harmful in small amounts for a healthy adult, however it can definitely make you sick so beware!

The only other look-alike worth mentioning is Aralia spinosa or “Devil’s Walking-stick”. Research each look-alike yourself before foraging for elderberry!

Wow that sounds like a pretty great plant right? So how does one actually eat it? There are a few more key things you should know: Most elderberry species contain trace amounts of cyanide precursors, and can make you sick. Traditionally this has led people to cook them first making them into jams, syrups, baked goods etc. The only problem with that is that cooking the berries down actually gets rid of many of the best health benefits. However, Sambucus canadensis actually does NOT contain these toxins! This means that the berries can be consumed raw. I will say that the berries are somewhat unpleasant to eat fresh (they are slightly bitter and musky) but I have typically fermented the fresh berries in honey, or juiced them to add to ciders or mix with other drinks. This should maximize the health benefits for you!

The flowers have their own benefits which I will go into in a future newsletter!

One last note to wrap up: when you buy elderberry (frozen, dried, or in supplements) online, you are typically buying the Sambucus nigra species which is imported from Europe to the US. That species has less nutritional benefits, and contains the cyanide precursors which is why it is always cooked. If you want maximum benefits, grow or forage your own!

Recommended varieties:

• Bob Gordon (known for sweeter, large berries)

• York (known for good production)

• Adams

• Johns (known for vigor)

• Wyldwood (Known for heavy yields)

*There are elderberries bred for almost every US state, so look for one that will do well in your area!

Stark Brother’s Nursery

Raintree Nursery

One Green World

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