Food guide

Red Currants

Translucent tart berries used in northern European cooking, high in vitamin C for their size.

FruitPlant-Based

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

Nutrition per 100 g

Standardised to 100 g of red currants, raw for fair comparison. Typical serving: 100 g raw — 56 kcal per 100 g serving.

Nutrition information for Red Currants
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	56 kcal	56 kcal	100 kcal
Protein	1.4 g	1.4 g	2.5 g
Carbohydrate	13.8 g	13.8 g	24.6 g
Fat	0.2 g	0.2 g	0.4 g
Fibre	4.3 g	4.3 g	7.7 g

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

Micronutrients

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

Micronutrients for Red Currants
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	2 µg	2 µg	<1%
Vitamin C	41 mg	41 mg	46%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.1 mg	0.1 mg	<1%
Vitamin K	11 µg	11 µg	9%
Thiamin	0.04 mg	0.04 mg	3%
Riboflavin	0.05 mg	0.05 mg	4%
Niacin	0.1 mg	0.1 mg	<1%
Vitamin B6	0.07 mg	0.07 mg	4%
Folate	8 µg	8 µg	2%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.064 mg	0.064 mg	1%
Choline	7.6 mg	7.6 mg	1%
Minerals
Calcium	33 mg	33 mg	3%
Iron	1 mg	1 mg	6%
Magnesium	13 mg	13 mg	3%
Phosphorus	44 mg	44 mg	4%
Potassium	275 mg	275 mg	6%
Sodium	1 mg	1 mg	<1%
Zinc	0.23 mg	0.23 mg	2%
Selenium	0.6 µg	0.6 µg	1%
Copper	0.11 mg	0.11 mg	12%
Manganese	0.19 mg	0.19 mg	8%

Source: USDA FoodData Central — Currants, red and white, 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 red currants?

Micronutrients for relatively few calories when portions stay reasonable.
Translucent tart berries used in northern European cooking, high in vitamin C for their size.

How to include it

Eat as it is, or pair with yogurt or oats for protein.
Typical pairing ideas: Yogurt, Mackerel, Duck.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

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