Nutrition Facts Fruit and Vegetables Currant Nutrition Facts and Health Benefits By Emilia Benton Emilia Benton LinkedIn Twitter Emilia Benton is a freelance writer and editor whose work has been published by Runner's World, SELF, SHAPE, and more. Learn about our editorial process Updated on September 13, 2021 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Mia Syn, MS, RDN Medically reviewed by Mia Syn, MS, RDN Mia Syn, MS, RDN is a registered dietitian nutritionist with a master of science in human nutrition. She is also the host of Good Food Friday on ABC News 4. Learn about our Medical Review Board Print Verywell / Alexandra Shytsman Table of Contents View All Table of Contents Nutrition Facts Health Benefits Allergies Adverse Effects Varieties When They're Best Storage and Food Safety How to Prepare Currants may be tiny, but they pack a big nutritional punch. Like other berries, they are excellent sources of fiber, vitamin C, and antioxidants, especially the flavonoid anthocyanin. While they've long been used in traditional medicine, researchers are now finding scientific evidence for the anti-inflammatory, antioxidant, and antimicrobial powers of currants. Currants come in black, red, pink, and white varieties. They are primarily used in jams and jellies, as well as in fillings for pies and tarts, because of their acidic flavor (pink and white varieties are sweeter). Currant Nutrition Facts One cup of raw black currants (112g) provides 71 calories, 1.6g of protein, 17g of carbohydrates, and 0.5g of fat. Currants are an excellent source of vitamin C, iron, and potassium. The following nutrition information is provided by the USDA. Calories: 71Sodium: 2.2mgCarbohydrates: 17.2gProtein: 1.6gVitamin C: 46mgPotassium: 361mgIron: 1.7mg Carbs Black currants have about 17.2 grams of carbohydrate per serving. They are a source of natural sugar. Black currants have a glycemic index of 22, which is considered low. Fats As a berry, currants are unsurprisingly nearly fat-free, with less than half a gram of fat per serving. Protein Black currants are also very low in protein, with less than 2 grams per serving. Vitamins and Minerals Currants are high in vitamin C, which supports healthy immune function. They also contain iron, which helps prevent anemia; calcium, which supports strong and healthy bones; and phosphorus, which aids in muscle contraction. Currants also contain anthocyanins which act as an antioxidant and can help prevent harm from free radicals. Darker-colored (black and red) currants have more anthocyanins than white and pink varieties, but all have about the same amount of vitamin C. Nutrition Basics Calories One cup of raw black currants (112g) provides 71 calories, 86% of which comes from carbs, 8% from protein, and 6% from fat, rounding up. Summary Currants are a carbohydrate rich-fruit filled with nutrients including vitamin C, iron, and calcium. They are naturally fat-free and low in sodium. Health Benefits Consuming currants may provide certain health benefits. The fruit has been used in traditional medicine to treat conditions including Alzheimer's disease, the common cold, and the flu, but there is limited scientific evidence to support these uses. However, some evidence shows that black currants provide anti-inflammatory, antioxidant, and antimicrobial benefits that may help manage certain illnesses. Help Treat Glaucoma Several researchers have investigated how the properties of currants may help in the treatment of glaucoma. One study found that the anthocyanin in black currant promotes an increase in ocular blood flow and may slow glaucoma progression. Fight Inflammation Researchers have also studied oils and other supplements made from currants that contain gamma-linolenic acid (GLA). GLA may help decrease inflammatory processes in the body and improve symptoms of several inflammatory diseases. However, research hasn't supported these benefits, and more high-quality studies need to be conducted to understand the properties of GLA. Lower Cholesterol Levels Research has shown that black currant seed oil could help to maintain healthy cholesterol levels. For example, one study showed that consuming black currant seed oil regularly may help to improve total cholesterol levels and reduce triglycerides, which is a type of harmful blood fat. Improve Kidney Function Some research has shown that drinking black currant juice helps make the urine more alkaline, which helps to treat kidney stones. Allergies A few cases of currant allergy have been reported in people who were also sensitive to peaches and raspberries and to grass pollens. If you experience food allergy symptoms, such as hives or wheezing, or you know you have a fruit or pollen allergy, discuss your condition with your doctor. Adverse Effects Currants and numerous other foods, plants, and supplements can potentially interfere with the blood-thinning prescription drug Coumadin (warfarin). Talk to your doctor about this risk if you are taking this medication. Varieties Currants come in red, pink, white, and black varieties. They are also related to gooseberries. In the U.S., black currants are commonly consumed dried. As with all fruit, drying currants significantly changes the nutritional profile per serving. Water is removed, and volume is reduced when currants are dried, making it easier to consume more at a time than you would when they are in their fresh state. It is also important to note that many dried fruits have added sugar. For example, per 1-cup serving, dried currants contain over 11 times more sugar than the same serving size of fresh currants (99.6g vs. 8.25g, respectively). However, the product you find in the store is often Zante currants, which are actually dried Corinth grapes—not currants at all. These dried fruits look and taste like raisins and have significantly more sugar than fresh currants. So-called "seedless" currants are also not currants but rather small grapes. When They're Best Currants are in season during the summer in the Northern hemisphere. Look for firm, plump berries. They grow in clusters, like grapes, but are pea-sized. When Fruits Are in Season Storage and Food Safety Store currants in the refrigerator for two or three days, or freeze (remove stems first). They will keep for about six months in the freezer. How to Prepare You can eat currants raw, but black currants, especially, are quite tart. Adding a bit of sugar or cooking the berries into jams, jellies, or sauces can help offset the tartness (but will also affect their nutritional profile). You can use currants in desserts instead of other berries. 10 Beautiful Berries You Should Be Eating 9 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Currants, European black, raw. FoodData Central. U.S. Department of Agriculture. Fromage Frais, red fruit: blackcurrant. GI Foods Advanced Search. The University of Sydney. Gopalan A, Reuben SC, Ahmed S, Darvesh AS, Hohmann J, Bishayee A. The health benefits of blackcurrants. Food Funct. 2012;3(8):795-809. doi:10.1039/c2fo30058c Yoshida K, Ohguro I, Ohguro H. Black currant anthocyanins normalized abnormal levels of serum concentrations of endothelin-1 in patients with glaucoma. J Ocul Pharmacol Ther. 2013;29(5):480-487. doi:10.1089/jop.2012.0198 Sergeant S, Rahbar E, Chilton FH. Gamma-linolenic acid, dihommo-gamma linolenic, eicosanoids and inflammatory processes. Eur J Pharmacol. 2016;785:77-86. doi:10.1016/j.ejphar.2016.04.020 Fa-Lin Z, Zhen-Yu W, Yan H, Tao Z, Kang L. Efficacy of blackcurrant oil soft capsule, a Chinese herbal drug, in hyperlipidemia treatment. Phytother Res. 2010;24 Suppl 2:S209-13. doi:10.1002/ptr.3092 Vazquez de la Torre Gaspar M. Blackcurrant allergy. J Allergy Clin Immunol. 2006;17(2):S45. doi:10.1016/j.jaci.2005.12.183. Pérez-Ezquerra PR, de la Gaspar MV, de Fernández MB, Flores VT, Alvarez-Santullano AV, de Ocáriz ML. Currant allergy and the Rosaceae-grass pollen allergy syndrome: A case report. Ann Allergy Asthma Immunol. 2007;98(5):480-2. doi:10.1016/s1081-1206(10)60763-6 Currants, dried. FoodData Central. U.S. Department of Agriculture. By Emilia Benton Emilia Benton is a freelance writer and editor whose work has been published by Runner's World, SELF, SHAPE, and more. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit