Black Currant Nutrition Facts

Black currants are a berry derived from gooseberries that are native to South America and Great Britain, among other European countries. They are believed to have first been harvested and consumed sometime before 1600 in the Baltic Sea region of Europe, in countries such as the Netherlands and Denmark.

These berries are primarily used in jams and jellies, as well as in fillings for pies and tarts. They are also sometimes used for flavoring items such as cough lozenges.

The following nutrition information is provided by the USDA for one cup (112g) of black currants.

• Calories: 63
• Fat: 0.2g
• Sodium: 2mg
• Carbohydrates: 15.5g
• Fiber: 4.8g
• Sugars: 8.25g
• Protein: 1.6g

Carbs in Black Currants

Black currants have a decent amount of carbohydrates, at about 15 grams per serving. They contain nearly 5 grams of fiber and are a source of natural sugar, providing about 8 grams.

Interestingly, in the U.S. black currants are commonly consumed dried. However, the product you find in the store is often made from Zante currants or dried Corinth grapes. These dried fruits look like and taste like raisins. For comparison purposes, one cup of this dried zante currant fruit contains 418 calories, 0.3 grams of fat, 111 total grams of carbohydrate (6.4g fiber and 90g sugar), and about 5 grams of protein.

Fats in Black Currants

As a berry, black currants are unsurprisingly nearly fat-free, with less than 1 gram of fat per serving.

Protein in Black Currants

Black currants are also very low in protein, with less than 2 grams per serving. This isn’t surprising or alarming, however, as this fruit is typically enjoyed in a condiment such as jam for your toast, so it would likely be a small accompaniment to a meal with the main protein source.

Micronutrients in Black Currants

Black currants are known to be very high in vitamin C, which is known to boost immunity, as well as iron, which prevents anemia, which can make you feel weak, lethargic, and tired. The berries are also a good source of calcium, which supports strong and healthy bones, and phosphorus, which aids in muscle contraction.

Currants contain a small amount of iron (just under three milligrams) in a one cup serving. Iron is important for healthy blood function. They also contain anthocyanins which act as an antioxidant and can prevent harm from free radicals. Finally, they provide a bit of potassium, which supports healthy kidney function.

Consuming black currants may provide certain health benefits. The fruit has been used for years in traditional medicine to treat conditions including Alzheimer disease, the common cold, and the flu. 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 in the management of certain illnesses. For example, several researchers have studied how these properties may help in the treatment of glaucoma. A study published in the Journal of Ocular Pharmacology and Therapeutics found that anthocyanin in black currant promotes an increase in ocular blood flow and may slow down patient's glaucoma progression.

Researchers have also studied oils and other supplements made from black currants which contain gamma-linolenic acid (GLA). GLA may help decrease inflammatory processes in the body and improve symptoms of several inflammatory diseases. However, research is contradictory about these benefits and more hight quality studies need to be conducted to fully understand this benefit.

Research has shown that black currant seed oil could help to maintain healthy levels of cholesterol. In fact, a Phytotherapy Research study showed that regularly consuming black currant seed oil regularly may help to improve total cholesterol levels and reduce levels of triglycerides, which is a type of harmful blood fat.

Additionally, a study published in the Journal of Nutritional Biochemistry showed that black currant seed oil can be more effective than fish oil in decreasing levels of LDL, or "bad," cholesterol.

Finally, black currant extract is also believed to benefit eye health, specifically aiding in the treatment of glaucoma, a group of diseases that can cause damage to the optic nerve, which connects the eye to the brain.

Can black currants be eaten raw?

Since black currants are very similar in appearance to blueberries, many people wonder if they can be eaten raw. While it’s not harmful to eat these berries raw, most people will likely find them to be very tart to the taste. Adding a bit of brown sugar or cooking the berries into jams and jellies can help with this predicament.

Black currants can be used in jams, pie and tart fillings, juices, and smoothies. They also freeze well and can be eaten dried, raw (although they're tart!), or defrosted with a bit of sugar to help bring down their tart flavor.

Black currants, along with numerous other foods, plants, and supplements, have been reported to potentially interfere with the prescription drug warfarin (or Coumadin). Talk to your doctor about this risk if you are taking this medication.