Red currants

Fruit

Item Rating: 88/100

1 serving (100 grams) contains 56 calories, 1.4 grams of protein, 0.2 grams of fat, and 13.8 grams of carbohydrates.

Nutrition Information

1 cup (149.3g)

Calories		83.6
% Daily Value*
Total Fat		0.3 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1.5 mg	0%
Total Carbohydrates		20.6 g	7%
	Dietary Fiber	6.4 g	22%
	Sugars	11.0 g
protein		2.1 g	4%
Vitamin D		0 mcg	0%
Calcium		49.3 mg	3%
Iron		1.5 mg	8%
Potassium		410.4 mg	8%

* 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 sodium

🧂 Low salt

Source of Calories

Fat: 2 cal (2.9%)

Protein: 8 cal (9.0%)

Carbs: 82 cal (88.1%)

About Red currants

Red currants (Ribes rubrum) are small, bright red berries native to parts of Western Europe and northern Asia. Commonly used in European cuisines, they are prized for their tart flavor and vibrant color, often appearing in jams, jellies, desserts, and sauces. These berries are low in calories, with about 56 calories per 100 grams, and are an excellent source of vitamin C, providing up to 77% of the daily recommended intake in a single serving. They also offer dietary fiber and a range of antioxidants, such as flavonoids like anthocyanins, contributing to their nutritional appeal.

Health Benefits

• Rich in vitamin C, which supports immune function and acts as an antioxidant.
• Good source of dietary fiber (about 4.3g per 100g), promoting healthy digestion.
• Contains anthocyanins and other antioxidants, which may help reduce inflammation and lower the risk of chronic diseases.
• Provides potassium (275mg per 100g), which supports heart health by helping regulate blood pressure.
• Low calorie and naturally fat-free, making them a healthy snack option for weight management.

Dietary Considerations

Allergens: None known

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

Selection and Storage

Store red currants unwashed in the refrigerator for up to a week, preferably in a breathable container. Rinse just before consumption to maintain freshness and texture.

Common Questions About Red currants Nutrition

Are red currants high in protein?

Red currants are not high in protein; they contain just 1 gram of protein per 100 grams. They are primarily a source of carbohydrates, vitamins, and minerals rather than a significant protein source.

Can I eat red currants on a keto diet?

Red currants are not ideal for a keto diet due to their relatively high carbohydrate content. With approximately 13 grams of carbs per 100 grams, they would need to be consumed in very small portions to remain within keto-friendly guidelines.

What are the health benefits of red currants?

Red currants are rich in vitamin C, providing over 40% of the daily recommended intake per 100 grams, which supports immune health and skin health. They are also high in antioxidants like flavonoids and polyphenols that help combat oxidative stress and inflammation.

What is the recommended serving size for red currants?

A typical serving size for red currants is about 100 grams, which provides approximately 56 calories, 13 grams of carbs, and a good dose of vitamin C and fiber. This is a balanced amount for most diets without overloading on natural sugars.

How do red currants compare to black currants?

Red currants have a slightly tart and mildly sweet taste compared to the more intense and tangy flavor of black currants. Nutritionally, black currants are higher in vitamin C and antioxidants like anthocyanins, while red currants tend to have fewer calories and a milder flavor suited for desserts.

Data Sources & Scientific References