Currant (Ribes rubrum) is a small, perennial shrub from the family Grossulariaceae. The fruit of the currant is a small berry, red, black, or white in color, which grows in clusters. Currants are known for their refreshing, tangy taste and rich nutritional profile. They are used in various ways in the diet – fresh, frozen, in jams, jellies, juices, and even as an addition to various dishes and desserts.
Health Benefits of Currants
Currants are extremely nutritious and contain numerous vitamins, minerals, and antioxidants that contribute to health:
- Vitamin C: Currants are an excellent source of vitamin C, which is important for the immune system, skin health, and iron absorption.
- Vitamin K: This vitamin is crucial for blood clotting and bone health.
- Dietary Fiber: Helps with digestion and maintaining gut health.
- Antioxidants: Currants are rich in antioxidants such as flavonoids and anthocyanins, which protect cells from oxidative stress and can reduce the risk of chronic diseases.
- Potassium: Important for regulating blood pressure and muscle function.
- Manganese: A mineral important for metabolism and antioxidant processes.
Nutritional Profile of Currants
Based on average nutritional values, here is the nutritional profile of currants (per 100 grams of fresh fruit):
- Calories: 56 kcal
- Proteins: 1.4 g
- Fats: 0.2 g
- Carbohydrates: 14 g
- Sugars: 8 g
- Dietary Fiber: 4.3 g
- Vitamin C: 181 mg (302% of the recommended daily value)
- Vitamin K: 11 µg (14% of the recommended daily value)
- Potassium: 275 mg (8% of the recommended daily value)
- Manganese: 0.256 mg (13% of the recommended daily value)
Currants are low in calories, rich in fiber, and packed with vitamins and minerals, making them an excellent addition to a healthy diet.
This profile shows how beneficial currants are for overall health and how they can help meet daily nutritional needs.
Nutrition
Based on average nutritional values, here is the nutritional profile of currants (per 100 grams of fresh fruit):
- Daily Value*
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Calories56 kcal
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Proteins1.4 g
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Fats0.2 g
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Carbohydrates14 g
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Sugars8 g
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Dietary Fiber4.3 g
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Vitamin C181 mg (302% of the recommended daily value)
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Vitamin K11 µg (14% of the recommended daily value)
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Potassium275 mg (8% of the recommended daily value)
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Manganese0.256 mg (13% of the recommended daily value)
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