Black Currant Nutrition Facts

The Zante currant is commonly referred to as “currants” in the United States, the United Kingdom, and Ireland. These are dried Corinth grapes, which are essentially little raisins. True currants are little fruit that resembles gooseberries and grow on plants. Whether fresh, red, pink, white, or dried, black currants can be consumed. Currants have a sweet and tart berry flavor that is wonderful when eaten fresh. They’re popular in Dutch and French cuisines, where they’re used to make scones, tarts, and other baked items, as well as jams, preserves, and sauces.

Black Currants Nutrition Facts

Black currants are strong in vitamin C, with a single serving providing roughly 85 percent of your daily recommended dose. Vitamin C is essential for the proper functioning of your immune system. Although black currants are high in vitamins, minerals, and antioxidants, they may cause blood clotting in certain people.

Before adding black currants to your diet, see your doctor if you have a bleeding disorder or are taking blood-thinning drugs like aspirin. Black currants may lower blood pressure. While this is typically regarded as a health benefit, it may pose issues if you have low blood pressure or are using blood pressure medicine. Dizziness, fainting, fast breathing, and hazy vision are all symptoms of low blood pressure.

Black Currants Nutrition Facts

Here is a table for black currants nutrition facts based on a serving size of 1 cup (112 grams) of raw black currants:

Nutrient Amount per Serving
Calories 71
Total Fat 0.5 g
Saturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg
Sodium 2 mg
Total Carbohydrate 17.3 g
Dietary Fiber 4.4 g
Sugars 7.4 g
Protein 1.5 g
Vitamin D 0 IU
Calcium 62 mg
Iron 1.4 mg
Potassium 338 mg
Vitamin C 203 mg
Vitamin A 157 IU

Please note that the nutrient content may vary significantly based on the variety of black currant and the method of preparation.

What are Currants?

Natural currants are blooming shrubs belonging to the Ribes family, flourishing in northern areas with hot summers and freezing winters. The tiny berries grow in clusters on stems and are best left on the plant to ripen. Currants have been grown in Europe for centuries, and many types are native to North America and common in Denmark, Germany, the Netherlands, and the United Kingdom.

Currants range in color from a dark purple (black currants) to a beautiful ruby red to a nearly translucent white. Dried black currants resemble Zante currants in appearance, and they have a deeper berry flavor and are smaller than dried grapes. These are also known as johannisbeeren in German, ribes in Danish, Italian, and Swedish, grisaille in French, and be in English (Flemish).

Currants vs. Gooseberries

Currants and gooseberries are members of the Ribes genus of plants, closely related (often called the gooseberry family). Their size, growth habits, and culinary usage are all remarkably similar. Gooseberries come in various colors, including green, red, black, and yellow, and ripen later in the summer (July through August). Because most gooseberries have thorns while currants do not, identifying the plants is simple. Gooseberries have a tart taste and are frequently used in jams, pies, and sweet sauces for ducks.

What are the Health Benefits?

Antioxidants, such as anthocyanins are abundant in black currants. Black currants’ dark color comes from anthocyanins, which fight free radicals in the body, lowering oxidative stress and cell damage.

Black currants have one of the highest antioxidant levels of any fruit, making them useful in the treatment and prevention of various ailments.

Some of the health benefits of black currants include:

Immune Health

Antioxidants, particularly vitamin C, are abundant in black currants. In addition to the anthocyanins in black currants, these antioxidants can assist in enhancing your immune system, allowing your body to fight illness and viruses more efficiently.

Reference: The health benefits of blackcurrants

Reduced Inflammation

The gamma-linoleic acid, an omega-6 fatty acid, is abundant in black currants. This chemical can help reduce inflammation and alleviate the symptoms of inflammatory disorders such as rheumatoid arthritis. Gamma-linoleic acid has also been shown to aid persons with arthritis and reduce joint pain and stiffness.

Eye Health

Glaucoma, one of the primary causes of blindness, may be treated with anthocyanin-rich black currants. The antioxidant improves blood flow to the eyes and may help to halt glaucoma progression. Antioxidants such as gamma-linoleic acid, linoleic acid (found in vitamin C), and others may alleviate dry eye and fatigue symptoms.

How to Eat Black Currants?

Dried black currants are more common than fresh black currants. However, they are available in some supermarkets. When buying them fresh, look for deep purple, shiny skin on these berries. Keep in mind that black currants can spoil quickly once plucked. Refrigerating or freezing them will help to slow down the process.

While black currants have a strong flavor, they’re great to eat raw when they’re ripe. They can also be used in some dishes. There are several ways to prepare black currants, including:

  • Making jam with sugar and other fruits in the kitchen.
  • Make muffins, short pieces of bread, or fruit pies with them.
  • Making black currant juice from scratch.
  • Make a sorbet or ice cream using black currants.
  • For a fruity twist, combine them with vodka.
  • Make a sauce for duck or grouse.

Currants Storage Tips

Fresh currants, like all fruit, have a short shelf life, and they’re best kept refrigerated, loosely wrapped or covered. Before using fresh currants, rinse them entirely and pat them dry using a clean cloth. As with all berries, please don’t wash them ahead of time; the excess moisture may limit their shelf life and cause them to mildew or rot in the fridge. Currants can be frozen in a single layer on a baking sheet, frozen until frozen, then transferred to sealable plastic bags and stored in the freezer for up to 6 months, much like other berries.

Where to Buy Currants?

Fresh currants aren’t frequently available in the United States, and they’re more expensive than other berries. Look for them at farmers’ markets and specialty stores, and choose bright, plump fruits. They’re often sold on the stem in cardboard produce boxes alongside blueberries and blackberries. Currants are only in season for a brief time, from late spring to early summer. However, some types ripen later in the season.

Black Currants Nutrition Facts

Currant shrubs are also relatively easy to grow, which is one approach to circumvent their scarcity. The whole light is preferable to moderate shade for this plant. Because gooseberries and currants were banned in the United States due to a fungal disease that can infect white pines, it’s important to check local rules (white pine blister rust). 1. Even though the federal ban was abolished in 1966, some states still retain Ribes laws.

Currants Varieties

Currants come in many different types. The color of the berry is usually used to classify them, and each hue has several cultivars. Red currants are the most frequent and excellent for jams, sauces, and other culinary applications. White currants have a milder flavor, have less acidity, and are commonly eaten raw. Pink currants are the most uncommon and, in terms of color and flavor, fall somewhere between red and white currants. Ribes nigrum (black currants) ripen later in the summer. They have the most robust flavor and are usually dried rather than eaten fresh.

How to Use Currants?

Fresh currants can be used in tarts and pies and other desserts like sorbets and puddings, similar to blueberries and blackberries, or raspberries. Use them fresh in fruit salads, especially berry mixtures, or add a splash of color to sweets. Black currants go well with game meat and are frequently prepared into a simple sauce for duck or venison. White and pink currants are sweeter and more delicate than red currants, and they’re more commonly utilized fresh. Fresh currants can be frozen to make them simpler to detach from the stem and avoid hurting the little fruits. It’s also normal to leave the stems on when making jam and then remove them after cooking.

Currants are naturally high in pectin and acidity. When preparing jams and preserves, there’s no need to use pectin or other gelling agents, and they’re frequently mixed with low-pectin fruits. Sauce recipes frequently use red currant jelly. They’re the perfect foil for highly flavorful meats like hog, lamb, or game that benefit from a hint of sweetness because they carry the hefty acidic edge of the fresh fruits with them.

It can be challenging to distinguish between Zante currants and currant berries while making a recipe. The berry is referred to in recipes that reference red or white currants. Look for signs of working with fresh or frozen fruit, as this indicates the usage of natural currents. Consider the food’s origins; if it’s a Danish, Dutch, or French dish, currant berries should be used. When recipes call for a raisin or sultana alternative, dried Zante currants are most often meant (dried black currants can make a great substitute).


Currants have a berry flavor that is both sweet and tart. To balance out their sweetness, all varietals include a bright acid rush and a substantial amount of tannins that can make your mouth pucker. In the United States, black currants (Ribes nigrum) have a fascinating history. These purple-black berries have been a beloved snack in Europe for centuries, but they were forbidden in the United States until recently.

Black currants are native to Northern Europe and Northern Asia, where they grow in more temperate climates. Their use has been documented since the 1500s. They were previously standard in the United States but were outlawed in the early 1910s after a fungus was discovered that killed white pine trees. Most states kept the restriction on the books for years, and the berry is still uncommon in the United States. Black currants have a spicy flavor that some people find difficult to like. They have a sour flavor while young, but when ripe, they turn sweet.