Know what’s on your plate
Black currant
Calories & nutrition facts
european, raw
Nutrition facts
Per 100 g% DV- Calories 63 kcal —
- Protein 1.4 g 3%
- Carbohydrate 15 g 6%
- Fat 0.4 g 1%
- Saturated fat 0 g 0%
- Sugars 8 g —
- Sodium 2 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 12 µg 1%
- Vitamin C 181 mg 201%
- Vitamin D 0 µg 0%
- Vitamin E 1 mg 7%
- Thiamin (B1) 0.05 mg 4%
- Riboflavin (B2) 0.05 mg 4%
- Niacin (B3) 0.3 mg 2%
- Pantothenic acid (B5) 0.4 mg 8%
- Vitamin B6 0.07 mg 4%
- Folate (B9) 11.2 µg 3%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 55 mg 4%
- Iron 1.5 mg 9%
- Magnesium 24 mg 6%
- Phosphorus 59 mg 5%
- Potassium 322 mg 7%
- Zinc 0.27 mg 2%
- Copper 0.09 mg 10%
- Manganese 0.26 mg 11%
Similar foods
- European black currantsraw63 kcal / 100 g
- Black currant juice55 kcal / 100 g
- Black currant nectar55 kcal / 100 g
- Black currant jelly243 kcal / 100 g
- Black currant marmalade203 kcal / 100 g
- Blackcurrantraw76 kcal / 100 g
- Currantfresh46 kcal / 100 g
- Redcurrantraw21 kcal / 100 g
- Whitecurrantsraw26 kcal / 100 g
- Blackcurrant juiceconcentrated, sugar added195 kcal / 100 g
Questions about Black currant
How do you prepare blackcurrants for cooking?
Remove the berries from their stalks with a fork, then rinse and drain them. If you’re making a sauce or compote, you can leave the tiny seeds in; sieve the cooked fruit for a smoother result.
How do you make blackcurrant compote?
Put blackcurrants in a pan with a splash of water and simmer for about 5 minutes, stirring until the berries burst. Add sugar or honey if you like, then serve warm or chilled with porridge, yoghurt or pancakes.
Can you freeze blackcurrants?
Yes. Rinse and dry them well, remove the stalks, and freeze in a single layer on a tray; once firm, transfer them to a sealed container. Use them straight from frozen in crumbles, porridge or smoothies.
What goes well with blackcurrants?
Their sharp, aromatic flavour pairs well with cream, yoghurt, vanilla, apples and rich meats such as duck or venison. Try them in a crumble, fool, summer pudding or a sauce for roast meat.
Can you eat blackcurrants raw?
Yes; rinse them first and eat them by the handful, or scatter them over cereal and yoghurt. They are naturally tart, so ripe berries are especially good with sweeter fruit.
Are blackcurrants more nutritious than redcurrants?
Blackcurrants provide much more vitamin C: 181 mg per 100 g, compared with 40 mg in redcurrants. Their deep colour and sharper flavour also make them a natural choice for strongly flavoured cordials and jams.
Source: Canadian Nutrient File 1541 · per 100 g · carbohydrate per EU label, fibre excluded
