Food guide

Blackcurrant

A small dark berry with roughly four times the vitamin C of an orange by weight.

FruitNutrient-DensePlant-Based

Blackcurrant, a nutrient-dense fruit food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of blackcurrant for fair comparison. Typical serving: 100 g — 63 kcal per 100 g serving.

Nutrition information for Blackcurrant
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	63 kcal	63 kcal	100 kcal
Protein	1.4 g	1.4 g	2.2 g
Carbohydrate	15.4 g	15.4 g	24.4 g
Fat	0.4 g	0.4 g	0.6 g
Fibre	4.3 g	4.3 g	6.8 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of blackcurrant, with a typical serving and FDA Daily Value for adults.

Micronutrients for Blackcurrant
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	12 µg	12 µg	1%
Vitamin C	181 mg	181 mg	201%
Vitamin E	1 mg	1 mg	7%
Thiamin	0.05 mg	0.05 mg	4%
Riboflavin	0.05 mg	0.05 mg	4%
Niacin	0.3 mg	0.3 mg	2%
Vitamin B6	0.066 mg	0.066 mg	4%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.4 mg	0.4 mg	8%
Minerals
Calcium	55 mg	55 mg	4%
Iron	1.5 mg	1.5 mg	8%
Magnesium	24 mg	24 mg	6%
Phosphorus	59 mg	59 mg	5%
Potassium	322 mg	322 mg	7%
Sodium	2 mg	2 mg	<1%
Zinc	0.27 mg	0.27 mg	2%
Copper	0.086 mg	0.086 mg	10%
Manganese	0.26 mg	0.26 mg	11%

Source: USDA FoodData Central — Currants, european black, raw

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat blackcurrant?

One of the richest natural sources of vitamin C.
High anthocyanin content.

How to include it

Cook briefly with a little honey into a compote.
Freeze and blend into smoothies.

Things to consider

Very tart, so it is often sold heavily sweetened.
Cordials are mostly sugar and water.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.