Black currants

Fruit

Item Rating: 88/100

1 serving (100 grams) contains 63 calories, 1.4 grams of protein, 0.4 grams of fat, and 15.4 grams of carbohydrates.

Nutrition Information

1 cup (151.5g)

Calories		95.5
% Daily Value*
Total Fat		0.6 g	0%
	Saturated Fat	0.0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		3.0 mg	0%
Total Carbohydrates		23.3 g	8%
	Dietary Fiber	6.5 g	23%
	Sugars	10.3 g
protein		2.1 g	4%
Vitamin D		0 mcg	0%
Calcium		83.3 mg	6%
Iron		2.3 mg	12%
Potassium		487.9 mg	10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 5 cal (5.0%)

Protein: 8 cal (7.9%)

Carbs: 93 cal (87.1%)

About Black currants

Black currants are small, dark purple berries native to Europe and northern Asia. They are widely used in European cuisines for making jams, syrups, and desserts, and they are particularly popular in traditional British recipes. These berries are a nutritional powerhouse, rich in vitamin C, anthocyanins (a type of antioxidant), and dietary fiber. They also provide iron, potassium, and a moderate amount of vitamin B5. With their tart, slightly sweet flavor, black currants are often used both fresh and dried, making them versatile in cooking and healthy snacking.

Health Benefits

• Rich in vitamin C (181 mg per 100 g), which supports immune function and skin health.
• High in anthocyanins, powerful antioxidants that may protect against cellular damage and reduce inflammation.
• Contains dietary fiber (6.8 g per 100 g), which promotes digestive health and supports a balanced gut microbiome.
• A source of iron (1.5 mg per 100 g), which is essential for red blood cell production and oxygen transport.
• Provides potassium (322 mg per 100 g), crucial for maintaining healthy blood pressure and heart function.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, paleo

Not suitable for: Low-fiber diets (when consuming in large amounts due to high fiber content)

Selection and Storage

Store fresh black currants in the refrigerator, preferably in a breathable container, and consume within 3-5 days. For longer storage, freeze the berries in a single layer before transferring to an airtight container.

Common Questions About Black currants Nutrition

What is the nutritional content of black currants?

Black currants are low in calories, with about 70 calories per 100 grams, and contain roughly 1.4 grams of protein, 0.4 grams of fat, and 17 grams of carbohydrates. They are exceptionally high in vitamin C, offering approximately 181 mg per 100 grams (about 200% of the daily value), and are also a good source of anthocyanins, an antioxidant.

Can I eat black currants on a keto diet?

Black currants are relatively high in carbohydrates, with 17 grams of carbs per 100 grams, making them less suitable for a strict keto diet. However, they can be enjoyed in moderation in low-carb diets if allocated within your daily carb limit.

What are the health benefits of black currants?

Black currants are rich in antioxidants, particularly vitamin C and anthocyanins, which help boost immune function and combat oxidative stress. They may also support eye health, cardiovascular health, and reduce inflammation. However, due to their natural sugars, consumption should be monitored by people with blood sugar concerns.

How much black currant should I eat?

A typical serving size of black currants is about 50 grams, providing approximately 35 calories and an abundance of vitamin C and antioxidants. Incorporating them into a balanced diet as part of smoothies, cereals, or snacks is a great way to enjoy their benefits.

How do black currants compare to blueberries?

Compared to blueberries, black currants are higher in vitamin C and antioxidants but have a more tart flavor. While blueberries have about 57 calories and 14.5 grams of carbs per 100 grams, black currants are slightly higher in both calories (70) and carbs (17 grams), making blueberries a better low-carb option for some diets.

Data Sources & Scientific References