Fruit
black currants.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
SERVING
CALORIES
54
PROTEIN
1.5g
CARBS
9.9g
FAT
0.53g
FIBER
4.1g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories54.3kcal—
Protein1.5g3%
Carbohydrates9.9g4%
Fiber4.1g15%
Sugar6.3g13%
Total fat0.53g1%
Saturated fat0.08g0%
Trans fat0g—
Cholesterol0mg0%
Water83.3g—
MINERALS
Sodium1.4mg0%
Potassium283mg6%
Calcium40.3mg3%
Iron1.4mg8%
Magnesium16.7mg4%
Phosphorus78.8mg6%
Zinc0.21mg2%
Copper0.08mg9%
Manganese0.11mg5%
Selenium1.5µg3%
VITAMINS
Vitamin A62.5µg7%
Vitamin C182mg202%
Vitamin D3.0µg15%
Vitamin E0.45mg3%
Vitamin K27.5µg23%
Thiamin (B1)0.03mg3%
Riboflavin (B2)0.03mg2%
Niacin (B3)0.35mg2%
Pantothenic acid (B5)0.28mg6%
Vitamin B60.09mg5%
Biotin (B7)2.4µg8%
Folate (B9)8.5µg2%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup130g
1 tablespoon8.1g
1 teaspoon2.7g
1 oz28.4g
1 lb453.6g
1 ml0.6g
1 liter549g
HEALTH BENEFITS
Why eat it.
- ✓Extremely rich in Vitamin C, containing several times the amount found in oranges, which boosts the immune system and promotes skin health.
- ✓Packed with antioxidants, particularly anthocyanins, which help combat oxidative stress, reduce inflammation, and may lower the risk of chronic diseases.
- ✓Supports eye health by improving blood flow to the eyes and potentially slowing the progression of glaucoma and reducing symptoms of visual fatigue.
- ✓Contains Gamma-Linolenic Acid (GLA), an omega-6 fatty acid that can help reduce inflammation and may improve heart health by lowering blood pressure.
COOKING TIPS
In the kitchen.
- 1Due to their high pectin content, black currants are excellent for making deeply colored and flavorful jams, jellies, and preserves.
- 2Their tartness provides a wonderful contrast in baked goods like pies, scones, muffins, and crumbles.
- 3Create a classic savory sauce for rich meats like duck, venison, or pork, or a sweet coulis to drizzle over desserts like cheesecake or ice cream.
- 4Infuse them into spirits to make liqueurs like Crème de Cassis, or blend them into smoothies and cordials for a nutritious beverage.
STORAGE
Keep it fresh.
- Store fresh, unwashed black currants in a shallow, covered container in the refrigerator for up to 5-7 days.
- For long-term storage, freeze them by spreading in a single layer on a baking sheet until solid, then transfer to an airtight freezer bag for up to one year.
FAQ
Frequently asked questions.
Are black currants healthy?
Yes, black currants are exceptionally healthy, offering high levels of Vitamin C and antioxidants like anthocyanins. They support immune function, skin health, and eye health while helping to reduce inflammation throughout the body.
How much Vitamin C is in black currants?
Black currants are one of the richest natural sources of Vitamin C, containing several times the amount found in oranges. This high concentration helps boost the immune system and promotes collagen production for healthy skin and joints.
Are black currants good for weight loss?
With only about 54 calories per 100g and less than 1 gram of fat, black currants are an excellent choice for weight management. Their nutrient density provides essential vitamins and minerals without adding significant calories to your diet.
Are black currants keto-friendly?
Black currants contain approximately 9.93g of carbohydrates per 100g. While they are lower in sugar than many other fruits, they should be consumed in moderation on a strict keto diet to ensure you stay within your daily carb limits.
Are black currants vegan and gluten-free?
Yes, black currants are a natural plant-based fruit and are both vegan and gluten-free. They are safe for individuals with celiac disease or those following a strict plant-based lifestyle.
What do black currants taste like?
Black currants have a very intense, tart, and slightly sweet flavor with distinct earthy or musky undertones. Because of their sharp acidity, they are frequently paired with sweeteners in recipes rather than eaten plain.
How do you use black currants in cooking?
They are commonly used to make jams, jellies, syrups, and sauces for both sweet and savory dishes. They also perform well in baked goods like tarts and muffins or can be blended into smoothies and juices.
How do you store fresh black currants?
Fresh black currants should be stored in the refrigerator in a breathable container or a perforated plastic bag to maintain humidity. It is best to wash them only immediately before use to prevent them from becoming mushy or molding.
How long do black currants last?
Fresh black currants typically stay fresh for 2 to 5 days in the refrigerator. For long-term storage, they can be frozen for up to 12 months or dried, which concentrates their flavor and preserves their nutrients.
Can you eat black currants raw?
Yes, you can eat black currants raw, though their skin is thick and the flavor is quite tart. They are most enjoyable raw when mixed into yogurt, fruit salads, or breakfast bowls where other ingredients can balance their acidity.
