Black currant
Categories
| Macros | per 100 g |
|---|---|
| Calories | 83 kcal |
| Protein | 3.0 g |
| Fat | 0.4 g |
| Carbs | 15.4 g |
Black currant is a small, dark berry eaten raw, cooked into jams and preserves, or used in juices, desserts and cordials across Northern and Eastern Europe. Per 100 g, raw black currants provide 83 kcal, 3 g of protein, 0.4 g of fat, 15.4 g of carbohydrates and 3.3 g of dietary fibre, with sugars accounting for 6.6 g of those carbohydrates. They are a notable source of potassium at 337 mg per 100 g, along with 59 mg of phosphorus and 32 mg of calcium. Black currants also contribute 25.9 mg of choline and 11.2 mcg of folate per 100 g. No glycemic index value is available for this food. Suitable for vegan, vegetarian, pescatarian, gluten-free, dairy-free, paleo, Mediterranean and low-FODMAP dietary patterns.
How many calories in black currants?
Raw black currants contain 83 kcal per 100 g. A typical small handful (around 80 g) comes to approximately 66 kcal.
How much potassium is in black currants?
Black currants contain 337 mg of potassium per 100 g, making them a relatively good source among berries. That figure is notably higher than strawberries or blueberries at a similar serving size.
Are black currants suitable for a vegan diet?
Yes, black currants are fully plant-based and compatible with vegan, vegetarian and also gluten-free and dairy-free dietary patterns. They also appear on the low-FODMAP list, making them an option for people managing digestive sensitivities.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 83.4 kcal |
| Protein | 3.0 g |
| Fat | 0.41 g |
| Carbs | 15.4 g |
| Sugars | 6.6 g |
| Fiber | 3.3 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.034 g |
| Monounsaturated | 0.058 g |
| Polyunsaturated | 0.18 g |
| Trans | 0 g |
| Omega-3 | 0.013 g |
| Omega-6 | 0.038 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 32.0 mg |
| Iron | 0.70 mg |
| Magnesium | 24.0 mg |
| Phosphorus | 59.0 mg |
| Potassium | 337 mg |
| Sodium | 5.0 mg |
| Zinc | 0.27 mg |
| Copper | 0.10 mg |
| Manganese | 0.26 mg |
| Selenium | 1.1 mcg |
| Iodine | 0.20 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 9.0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 5.0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.80 mg |
| Vitamin K | 0 mcg |
| Thiamin (B1) | 0.050 mg |
| Riboflavin (B2) | 0.062 mg |
| Niacin (B3) | 0.50 mg |
| Pantothenic acid (B5) | 0.40 mg |
| Vitamin B6 | 0.070 mg |
| Folate (B9) | 11.2 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 25.9 mg |
