Blackcurrants Nutrition Facts, Vitamins and Benefits

Blackcurrants benefits and place in a balanced diet

• A 100 g portion provides approximately 63 kcal; portion size and preparation affect total energy intake.
• Its approximately 82 g of water per 100 g contributes to total fluid intake.
• About 181 mg of vitamin C per 100 g contributes to normal immune function, collagen formation and the absorption of iron from plant foods.
• About 12 µg RAE of vitamin A per 100 g contributes to normal vision, immune function and the maintenance of skin and mucous membranes.
• About 1 mg of vitamin E per 100 g contributes to the protection of cells from oxidative stress.
• About 0.066 mg of vitamin B6 per 100 g contributes to normal protein and glycogen metabolism, nervous-system function and red blood-cell formation.
• About 55 mg of calcium per 100 g contributes to the maintenance of normal bones and teeth, muscle function and nerve transmission.
• About 322 mg of potassium per 100 g contributes to normal muscle and nervous-system function and the maintenance of normal blood pressure.
• About 24 mg of magnesium per 100 g contributes to normal energy metabolism and muscle and nervous-system function.
• About 1.5 mg of iron per 100 g contributes to normal red-blood-cell and haemoglobin formation and oxygen transport. Absorption of plant iron varies with the meal.
• No single food prevents or treats disease. The nutritional value of blackcurrants depends on portion size, variety, ripeness and the overall eating pattern.

Blackcurrants nutrition facts

The table covers calories, macronutrients, vitamins, minerals, fatty acids and amino acids where a measured value is available. Values are shown per 100 g and for a 112 g reference serving.

How many calories are in Blackcurrants?

100 g (about 3.5 oz) provides approximately 63 kcal. A 112 g reference serving provides approximately 70.6 kcal. Values vary with variety, ripeness and preparation.

How to use Blackcurrants in the kitchen

Blackcurrants can be eaten on its own when appropriate, added to breakfast bowls, salads or desserts, or used in sauces and drinks. Preparation changes the edible portion and may alter nutrient values.