Fruit
raw european black currant.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
black currant
SERVING
CALORIES
63
PROTEIN
1.4g
CARBS
15.4g
FAT
0.40g
FIBER
6.8g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories63kcal—
Protein1.4g3%
Carbohydrates15.4g6%
Fiber6.8g24%
Sugar7.5g15%
Total fat0.40g1%
Saturated fat0.03g0%
Trans fat0g—
Cholesterol0mg0%
Water82g—
MINERALS
Sodium2.0mg0%
Potassium322mg7%
Calcium55mg4%
Iron1.5mg9%
Magnesium24mg6%
Phosphorus59mg5%
Zinc0.27mg2%
Copper0.09mg10%
Manganese0.26mg11%
Selenium0.50µg1%
VITAMINS
Vitamin A12µg1%
Vitamin C181mg201%
Vitamin D0µg0%
Vitamin E1.0mg7%
Vitamin K0µg0%
Thiamin (B1)0.05mg4%
Riboflavin (B2)0.05mg4%
Niacin (B3)0.30mg2%
Pantothenic acid (B5)0.40mg8%
Vitamin B60.07mg4%
Folate (B9)8.0µg2%
Vitamin B120µg0%
%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 cup112g
1 tablespoon7g
1 teaspoon2.3g
1 ml0.5g
1 liter466.7g
HEALTH BENEFITS
Why eat it.
- ✓Extremely rich in Vitamin C, which supports immune function and collagen production for healthy skin.
- ✓Packed with antioxidants, particularly anthocyanins, which help combat oxidative stress and reduce inflammation.
- ✓Supports eye health by improving blood flow to the eyes and potentially slowing the progression of glaucoma.
- ✓Contains gamma-linolenic acid (GLA), an omega-6 fatty acid that may help reduce joint inflammation and improve cardiovascular health.
COOKING TIPS
In the kitchen.
- 1Due to their intense tartness, black currants are often cooked with a sweetener to make jams, jellies, compotes, or sauces for desserts and savory meat dishes.
- 2They pair well with apples, raspberries, and citrus in pies, crumbles, and tarts.
- 3Black currants are famously used to make beverages like the cordial Ribena or the French liqueur Crème de Cassis.
- 4Rinse gently just before using, as their skins are delicate and can break easily.
STORAGE
Keep it fresh.
- Refrigerate unwashed black currants in a shallow, covered container for up to 4-5 days.
- For long-term storage, freeze them. Spread the berries in a single layer on a baking sheet, freeze until solid, then transfer to an airtight bag or container for up to one year.
FAQ
Frequently asked questions.
Are raw European black currants healthy?
Yes, they are exceptionally healthy and considered a 'superfruit.' They are famous for having significantly more Vitamin C than oranges, which boosts the immune system and skin health, and they contain powerful antioxidants called anthocyanins that help reduce inflammation.
How many calories and carbs are in black currants?
A 100g serving of raw European black currants contains approximately 63 calories and 15.4g of carbohydrates. They also provide about 1.4g of protein and a very low 0.4g of fat, making them a nutrient-dense, low-fat food choice.
Are black currants keto-friendly?
Black currants can be included in a keto diet in moderation. While they contain 15.4g of carbs per 100g, a smaller portion (such as a 1/4 cup) can fit within daily carb limits while providing a massive boost of vitamins and antioxidants.
What do raw black currants taste like?
Raw black currants have a very intense, tart, and slightly earthy flavor with a hint of sweetness. Because of their high acidity and strong tannins, they are much sharper than blueberries or raspberries, leading many people to prefer them mixed with other foods.
Can you eat black currants raw?
Yes, you can eat them raw, and doing so preserves their high Vitamin C content which can be degraded by heat. However, because their skins are thick and the flavor is very tart, they are most commonly enjoyed raw when added to smoothies, yogurt, or salads.
How do you store fresh black currants?
Store fresh black currants in the refrigerator in a breathable container or a bowl lined with a paper towel to absorb moisture. Keep them dry and avoid washing them until immediately before you are ready to use them to prevent molding.
How long do fresh black currants last?
Fresh black currants are delicate and typically last for 2 to 5 days in the refrigerator. For long-term storage, they freeze exceptionally well; simply spread them on a tray to freeze individually before transferring them to a sealed freezer bag.
Are black currants good for eye health?
Yes, black currants are beneficial for eye health due to their high anthocyanin content. These compounds help improve blood flow to the eyes and may help slow the progression of certain conditions like glaucoma or reduce digital eye strain.
Can I substitute black currants with other berries?
You can substitute them with red currants, blackberries, or blueberries in most recipes. However, keep in mind that black currants have a much stronger, more tart flavor, so you may need to adjust the sugar or acid levels in your recipe if using a sweeter substitute.
Are black currants vegan and gluten-free?
Yes, raw black currants are a natural plant-based fruit and are 100% vegan and gluten-free. They are suitable for almost all dietary patterns, including paleo, Whole30, and Mediterranean diets.
