Black Currants, Raw: Complete Nutrition Facts

Black currants are particularly high in vitamin C, with a 100-gram serving providing over 300% of the daily recommended intake. Vitamin C is important for immune function, skin health, and wound healing. Blackcurrants are also a good source of dietary fiber, which can help promote digestive health and keep you feeling full.

Black currants are small, dark purple berries that pack an extraordinary nutritional punch. Native to northern Europe and Asia, these tart berries have been valued for centuries not only for their distinctive flavor but also for their remarkable health properties. Raw black currants stand out as one of nature’s most nutrient-dense fruits, offering an exceptional concentration of vitamin C and powerful antioxidants.

Name	Amount	Unit
Water	82	g
Energy	63	kcal
Energy	264	kJ
Protein	1.4	g
Total lipid (fat)	0.41	g
Ash	0.86	g
Carbohydrate, by difference	15.4	g
Calcium, Ca	55	mg
Iron, Fe	1.54	mg
Magnesium, Mg	24	mg
Phosphorus, P	59	mg
Potassium, K	322	mg
Sodium, Na	2	mg
Zinc, Zn	0.27	mg
Copper, Cu	0.086	mg
Manganese, Mn	0.256	mg
Vitamin C, total ascorbic acid	181	mg
Thiamin	0.05	mg
Riboflavin	0.05	mg
Niacin	0.3	mg
Pantothenic acid	0.398	mg
Vitamin B-6	0.066	mg
Vitamin B-12	0	µg
Vitamin A, RAE	12	µg
Retinol	0	µg
Vitamin A, IU	230	IU
Vitamin E (alpha-tocopherol)	1	mg
Fatty acids, total saturated	0.034	g
SFA 16:0	0.02	g
SFA 18:0	0.007	g
Fatty acids, total monounsaturated	0.058	g
MUFA 16:1	0.001	g
MUFA 18:1	0.056	g
Fatty acids, total polyunsaturated	0.179	g
PUFA 18:2	0.107	g
PUFA 18:3	0.072	g
Fatty acids, total trans	0	g
Cholesterol	0	mg

The nutrition facts are provided by the United States Department of Agriculture for Black Currants (100 g). www.usda.gov

Nutritional Profile of Raw Black Currants

The following nutrition facts are based on a 100-gram (approximately 3.5 ounces) serving of raw black currants, which is roughly equivalent to two-thirds of a cup.

Nutrient	Amount per 100g	% Daily Value*
Calories	63 kcal	3%
Water	81.96 g	—
Protein	1.40 g	3%
Total Fat	0.41 g	1%
Carbohydrates	15.38 g	6%
Fiber	4.8 g	19%
Sugars	~7 g	—

Vitamins

Vitamin	Amount per 100g	% Daily Value*
Vitamin C	181 mg	201%
Vitamin A	230 IU	5%
Vitamin E	1.0 mg	7%
Vitamin K	~5 μg	6%
Thiamin (B1)	0.050 mg	4%
Riboflavin (B2)	0.050 mg	4%
Niacin (B3)	0.300 mg	2%
Pantothenic Acid (B5)	0.398 mg	8%
Vitamin B6	0.066 mg	5%

Minerals

Mineral	Amount per 100g	% Daily Value*
Calcium	55 mg	6%
Iron	1.54 mg	9%
Magnesium	24 mg	6%
Phosphorus	59 mg	8%
Potassium	322 mg	7%
Sodium	2 mg	0%
Zinc	0.27 mg	2%
Copper	0.086 mg	10%
Manganese	0.256 mg	11%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Key Nutritional Highlights

Raw black currants offer several nutritional advantages that make them particularly valuable for health-conscious individuals. Their low calorie content combined with high nutrient density means you can enjoy their benefits without adding significant calories to your diet. The exceptional vitamin C concentration supports immune function, collagen production, and acts as a powerful antioxidant throughout the body.

The dietary fiber content in black currants is noteworthy, providing nearly 20% of the daily recommended intake in just 100 grams. This fiber supports digestive health, helps regulate blood sugar levels, and contributes to feelings of fullness. The berries also contain a spectrum of B vitamins that play crucial roles in energy metabolism and nervous system function.

Black currants are particularly rich in anthocyanins, the pigments responsible for their deep purple-black color. These compounds have been extensively studied for their antioxidant properties and potential health benefits, including supporting cardiovascular health and reducing inflammation.

Health Benefits of Raw Black Currants

The impressive nutritional profile of raw black currants translates into numerous potential health benefits. The high antioxidant content helps protect cells from oxidative stress and may reduce the risk of chronic diseases. The combination of vitamin C and anthocyanins supports immune system function, potentially helping the body defend against infections and illness.

The potassium content in black currants supports healthy blood pressure levels and cardiovascular function, while the iron contributes to healthy red blood cell formation. The manganese and copper present in these berries play important roles in bone health and enzyme function throughout the body.

Research has suggested that black currant consumption may support eye health, thanks to their anthocyanin content. Some studies have also explored their potential anti-inflammatory properties and their role in supporting cognitive function, though more research is needed in these areas.

Incorporating Raw Black Currants into Your Diet

Raw black currants have a tart, slightly astringent flavor that some find intense when eaten fresh. However, their bold taste makes them excellent additions to smoothies, yogurt bowls, and fruit salads. They can be mixed with sweeter fruits to balance their tartness while maintaining their nutritional benefits.

Because they’re highly perishable, fresh black currants should be stored in the refrigerator and consumed within a few days of purchase. They can also be frozen without significant nutrient loss, making them available for year-round consumption. When purchasing fresh black currants, look for firm, plump berries with a deep, uniform color and avoid any that appear shriveled or moldy.

Conclusion

Raw black currants stand out as nutritional powerhouses in the berry family. Their exceptional vitamin C content, combined with substantial amounts of fiber, antioxidants, and essential minerals, makes them a valuable addition to a health-conscious diet. While they may be less common than other berries in some regions, their impressive nutritional profile makes them worth seeking out for those looking to maximize the nutrient density of their food choices.

Whether enjoyed fresh, frozen, or incorporated into various dishes, black currants offer a unique combination of tart flavor and outstanding nutrition that few other fruits can match.

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