Currant Nutrition 🥗

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fruit = Currant

Description and Benefits of Currants

Currant

Currants, small yet mighty berries, are a delightful addition to a healthy diet, packed with essential nutrients. A 100-gram serving of fresh black currants offers around 63 calories, 4 grams of fiber, and an impressive 200% of the daily vitamin C requirement, bolstering immunity and skin health. They also provide vitamin K, manganese, and potassium, supporting blood clotting, bone health, and heart function. The berries' rich anthocyanins, responsible for their deep color, act as antioxidants, helping to reduce inflammation and protect cells from damage.

The benefits of currants extend to various aspects of wellness, making them a versatile superfood. Their high antioxidant content may lower the risk of chronic diseases by combating oxidative stress, while the fiber aids digestion and promotes gut health. Black currants, in particular, are known for their potential to support eye health due to their anthocyanins, which may improve vision and reduce eye strain. Additionally, their anti-inflammatory properties can benefit cardiovascular health by improving blood flow and reducing blood pressure, offering a tasty way to nurture your body.

Our official currant food facts calculator and dynamic nutrition label: Currants contain 63 calories per 100 grams, 4 grams of fiber, and 200% of the daily vitamin C requirement, with vitamin K, manganese, and potassium for overall health support. Their proanthocyanidins help prevent urinary tract infections, while antioxidants may reduce oxidative stress and support cardiovascular health.

The major vitamins, minerals, and nutrients contained in your selected serving size of Currants are displayed below in the following table. A menu of other varieties and quantities of Currants are also listed on this page. Nutrition facts calculator for currant fruit products lists calories, vitamins, minerals, charts, and a dynamic nutrition label. The current measurement below is 100 grams, but other options and multples are available:

Currant, european-black, raw,

USDA SR27 Database Food #09083 Refuse Desc: 2
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Current Amount: 100 G = 100 grams
of this type Currant
Measurement Choices:
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Energy
Nutrient
Value
% RDA
Nutrient
Value
% RDA
Calories
63 kcal
 
Energy-kj
264 kJ
 
Macronutrients
Nutrient
Value
% RDA
Nutrient
Value
% RDA
Carbohydrate
15.38 g
 
Fat
0.41 g
 
Protein
1.4 g
 
Fiber x
NS
 
Water
81.96 g
 
Ash
0.86 g
 
Calorie Distribution Pie Chart
Vitamins
Nutrient
Value
% RDA
Nutrient
Value
% RDA
Vitamin-A-RAE
12 mcg
 
Vitamin-A-IU
230 IU
 
Vitamin-B6
0.066 mg
 
Vitamin-B-12
0 mcg
 
Vitamin-D (D2+D3) x
NS
 
Vitamin-D-IU x
NS
 
Vitamin-D2 x
NS
 
Vitamin-D3 x
NS
 
Vitamin-C
181 mg
 
Vitamin-E
1 mg
 
Thiamine
0.05 mg
 
Riboflavin
0.05 mg
 
Niacin
0.3 mg
 
Pantothenic-Acid
0.398 mg
 
Folate x
NS
 
Total-Choline x
NS
 
Betain x
NS
 
Vitamin-K x
NS
 
Minerals
Nutrient
Value
% RDA
Nutrient
Value
% RDA
Calcium
55 mg
 
Copper
0.086 mg
 
Fluoride x
NS
 
Iron
1.54 mg
 
Magnesium
24 mg
 
Manganese
0.256 mg
 
Phosphorus
59 mg
 
Selenium x
NS
 
Potassium
322 mg
 
Sodium
2 mg
 
Zinc
0.27 mg
 
x
NS
 
Fat
Nutrient
Value
% RDA
Nutrient
Value
% RDA
Fat (Lipids)
0.41 g
 
Fat Calories = 3.3 kcals = 5% of total
Poly-Unsaturated
0.179 g
 
Mono-Unsaturated
0.058 g
 
Saturated fat
0.034 g
 
Transfat x
NS
 
Omega3
0.072 g
nmb/Ω6   0.67:1
Omega6
0.107 g
Ω6/Ω3   1.49:1
Total Fat (Lipids) Distribution Pie Chart

Currants supply all of the vitamins, minerals and nutrients listed above. See the definitions for each nutrient listed by clicking on the name of each.

Currant is one of the many fruits listed on our fruit page.