Nutrition Facts Fruit and Vegetables Print Black Currant Nutrition Facts Calories, Carbs, and Health Benefits of Black Currants Written by twitter linkedin instagram Written by Emilia Benton 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 policy Emilia Benton Updated on October 14, 2019 istetiana/Getty Images More in Nutrition Facts Fruit and Vegetables Dairy Proteins Water and Beverages Whole Grains Snacks In This Article Table of Contents Expand Nutrition Facts Health Benefits Common Questions Recipes and Preparation Tips Allergies and Interactions View All Back To Top 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. Nutrition Facts The following nutrition information is provided by the USDA for one cup (112g) of black currants. Calories: 71Fat: 0.5gSodium: 2mgCarbohydrates: 17.2gFiber: 0gSugars: 15gProtein: 1.6g Carbs in Black Currants Black currants have a decent amount of carbohydrates, at about 17 grams per serving. This amounts to about 6 percent of your daily carb needs. They contain no fiber and are a source of natural sugar. 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. Finally, they provide a bit of potassium, which supports healthy kidney function. Health Benefits 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. Common Questions 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. Recipes and Preparation Tips 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. Allergies and Interactions 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. Was this page helpful? Thanks for your feedback! Get nutrition tips and advice to make healthy eating easier. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial policy to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Currants, European black, raw. USDA National Nutrient Database. 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 Wu D, Meydani M, Leka LS, et al. Effect of dietary supplementation with black currant seed oil on the immune response of healthy elderly subjects. Am J Clin Nutr. 1999;70(4):536-43. DOI: 10.1093/ajcn/70.4.536 Continue Reading