Nutrition for Currants
Calories, Protein, Vitamins and More
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
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
The majority, or 88% of the calories in currants are from carbohydrates.
The carbs in currants are mostly in the form of dietary fiber and sugar (37% and 63%). An excellent high-fiber food, a single cup of currants contains 19% of recommended daily values or 4.8 grams of dietary fiber.
- Dietary fiber: 4.8 g
- Sugar: 8.3 g
Calories from Fat
A small portion, or 3% the calories in Currants are from fat. Currants are very low in total fat, with 0.2 grams per cup. Most of the fat in currants are healthier unsaturated fats.
Currants are cholesterol free and trans-fat free.
Currants are cholesterol free and trans-fat free.
- Total fat: 0.2 g
- Polyunsaturated fat: 0.1 g
Omega-6 in Currants
A source of omega-6 fatty acids, every cup of currants contain a total of 0.1 grams of omega-6. In addition, a large portion of the omega-6 in currants come from linolenic acid - the only essential omega-6 fatty acid.
[2]
- linoleic acid: 0.06 g
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
Protein Similar to Currants
Some other fruits or fruit juices with similar amounts of protein to currants by weight:- Apricot: same
- Blackberry: same
- Orange Zest: +0.1 grams
- Lemon 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
- 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
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 contain a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin. In one cup of currants:
- beta-carotene: 28 ug
- lutein + zeaxanthin: 53 ug
Currants Nutrition Chart
|
Currants:
(
cup
-
112g )
|
||
|---|---|---|
| calories |
|
63KCAL 3% |
| carbohydrates |
|
15G 6% |
| dietary fiber |
|
4.8G 19% |
| sugar | 8.3G | |
| total fat |
|
0.22G 0% |
| saturated fat |
|
0.02G 0% |
| monounsaturated fat | 0.03G | |
| polyunsaturated fat | 0.1G | |
| protein |
|
1.6G 3% |
| sodium |
|
1.1MG 0% |
| Vitamin A |
|
2.2UG 0% |
| Vitamin C |
|
46MG 61% |
| calcium |
|
37MG 4% |
| iron |
|
1.1MG 6% |
| magnesium |
|
15MG 5% |
| potassium |
|
308MG 13% |
| thiamin (Vitamin B1) |
|
0.04MG 4% |
| riboflavin (Vitamin B2) |
|
0.06MG 5% |
| niacin (Vitamin B3) |
|
0.11MG 1% |
| Vitamin B6 |
|
0.08MG 6% |
| pantothenic acid (Vitamin B5) |
|
0.07MG 1% |
| folate (Vitamin B9) |
|
9UG 2% |
| Vitamin K |
|
12UG 14% |
| Vitamin E |
|
0.11MG 1% |
| zinc |
|
0.26MG 3% |
| phosphorus |
|
49MG 7% |
| copper |
|
0.12MG 10% |
| manganese |
|
0.21MG 12% |
| choline |
|
8.5MG 2% |
| selenium |
|
0.67UG 1% |