Nutrition for Currants

Calories, Protein, Vitamins and More


image of currants source

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, Vitamin K 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 percent 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
There is no significant amounts of starch in currants.

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. It also is cholestrol free. Most of the fat in currants are healthier unsaturated fats:

  • Total fat: 0.2 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholestrol, saturated fat or monounsaturated fat in currants.

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:

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:

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 mg 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:

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:

( - g )

calories
KCAL %
carbohydrates
G %
dietary fiber
G %
sugar G
total fat
G %
saturated fat
G %
monounsaturated fat G
polyunsaturated fat G
protein
G %
Vitamin A
UG %
Vitamin C
MG %
calcium
MG %
iron
MG %
magnesium
MG %
potassium
MG %
thiamin (Vitamin B1)
MG %
riboflavin (Vitamin B2)
MG %
niacin (Vitamin B3)
MG %
Vitamin B6
MG %
pantothenic acid (Vitamin B5)
MG %
folate (Vitamin B9)
UG %
Vitamin K
UG %
Vitamin E
MG %
zinc
MG %
Water G
phosphorus
MG %
sodium
MG %
copper
MG %
manganese
MG %
choline
MG %
selenium
UG %
Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

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: Other similar relatives:


get Nutrition for food

Food item missing