Nutrition for Currants

Currants Nutrition Summary

One cup of currants (112 grams or 0.2 lb) contains 63 calories and 1.6 grams of protein. Currants consists of 84% water, 14% carbohydrates, 1% protein, and less than 1% of fat.

Currants are an excellent source of many nutrients, including dietary fiber, Vitamin C and potassium. It also contains significant amounts of calcium and manganese.

In one cup of currants:

• Calories: 63
• Protein: 1.6 g
• Sugar: 8.3 g
• Dietary fiber: 4.8 g
• Fat: 0.2 g
• Sodium: 1.1 mg

There is no significant amounts of saturated fat or cholesterol in currants.

See the Currants Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Currants, red and white, raw.

Calories in Currants

Currants have 63 calories per cup or 56 calories for every 100 grams. Most of its calories are from carbohydrates.

88% of calories in currants are from carbohydrates, 9% of calories are from protein and 3% of calories are from fat.

Calories from Carbs

Calories from Fat

Omega-6 in Currants

Calories Similar to Currants

Some other fruits or fruit juices with similar calories to currants by weight:

• Blueberry: +1 calories
• Pears: +1 calories
• Pomegranate Juice: -2 calories
• Granny Smith Apple: +2 calories

Protein in Currants

One cup of Currants has 1.6 grams of protein or about 3% of daily recommended intake. Currants are relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

• Protein: 1.57 g

There is no significant amounts of tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine or histidine in currants.

Protein Similar to Currants

Some other fruits or fruit juices with similar amounts of protein to currants by weight:

• Apricot: same
• Blackberry: same
• Lemon Zest: +0.1 grams
• Orange Zest: +0.1 grams

Vitamins and Minerals in Currants

An good source of nutrients, currants contain abundant amounts of Vitamin C and potassium. In fact, a single cup of currants contains 61% of recommended daily values or 45.9 milligrams of Vitamin C.

Vitamins in currants (1 cup):

• Vitamin a: 2.2 ug
• Riboflavin: 0.1 mg
• Niacin: 0.1 mg
• Vitamin b6: 0.1 mg
• Vitamin c: 45.9 mg
• Vitamin e: 0.1 mg
• Folate: 9 ug
• Vitamin k: 12.3 ug

Minerals in currants (1 cup):

• Calcium: 37 mg
• Potassium: 308 mg
• Iron: 1.1 mg
• Magnesium: 14.6 mg
• Zinc: 0.3 mg
• Selenium: 0.7 ug
• Phosphorus: 49.3 mg
• Copper: 0.1 mg
• Manganese: 0.2 mg
• Choline: 8.5 mg

There is no significant amounts of thiamin, pantothenic acid or vitamin b12 in currants.

Similar to Currants for Vitamin C

Here are some other fruits or fruit juices with similarly abundant amounts of Vitamin C to currants:

• Acai Berry Juice: +1.2 MG
• Lemon juice: -2.6 MG
• Kumquat: +3.2 MG
• Orange: +4.5 MG

Flavonoids and Carotenoids in Currants ^[3]

Currants Nutrition Chart

Currants in Cooking

Currants are in the top 10% of most popular ingredients for recipes. Currants can be consumed raw. Most recipes call for one or two cups of currants.

Friends and Relatives of Currants

Foods commonly cooked with currants:

• Pistachio
• Pine Nut

Other similar relatives:

• Apricot
• Dates
• Plums
• Figs
• Cranberry
• Cherries