Currants, red and white
Category: Fruits & Fruit Juices Method: Raw
Nutrition Highlights
Serving Size
Calories
63
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 62 (98.7%) |
| Protein | 6.3 (10.0%) |
| Fat | 2.0 (3.2%) |
| Total | 63 (100%) |
Serving: 1 cup [112g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 94 (84.0%) |
| Carbohydrate | 15 (13.8%) |
| Protein | 1.6 (1.4%) |
| Ash | 0.7 (0.7%) |
| Fat | 0.2 (0.2%) |
| Total | 112 (100%) |
Serving: 1 cup [112g]
Benefits
-
Rich source of antioxidants like polyphenols which can help reduce risk of chronic diseases. The antioxidants in currants include anthocyanins which give them their red/blue color
-
High in vitamin C which is an important antioxidant, helping to protect cells from free radical damage. Just 1/4 cup of currants contains about 15% of the RDI for vitamin C
-
Contain fiber that aids digestion and helps you feel full. Fiber may also help manage blood sugar and cholesterol levels
-
Good source of various vitamins and minerals like vitamin A, vitamin K, copper, and manganese in a small amount. The nutrients in currants support overall health
-
May support heart health due to antioxidants like anthocyanins which can help reduce risk of heart disease by lowering blood pressure and reducing inflammation
Risks
-
High in natural sugars. Eating too many could contribute to weight gain or blood sugar spikes if you have diabetes
-
May cause allergic reactions in people with currant allergies or pollen allergies
-
Contains small seeds that could pose a choking risk for young children
-
High in vitamin C and antioxidants but also high in calories, so moderation is key
-
May cause gastrointestinal issues like diarrhea if eaten in very large quantities due to natural compounds in the fruit
Additional Information
Currants, both red and white, are small berries that are packed with nutritional benefits. These berries are low in calories, fat-free, and provide a good source of vitamins, minerals, and antioxidants. However, it is important to note that there are some risks associated with consuming currants as well.
Starting with the nutritional benefits, currants are rich in vitamin C, which plays a crucial role in supporting a healthy immune system, promoting wound healing, and aiding in the absorption of iron. A 100-gram serving of red currants provides approximately 40% of the recommended daily intake of vitamin C. White currants also contain vitamin C but in slightly lower amounts.
Additionally, currants are a good source of dietary fiber. Fiber is essential for maintaining a healthy digestive system, preventing constipation, and promoting satiety. Including fiber-rich foods like currants in your diet can also help regulate blood sugar levels and lower the risk of heart disease.
Furthermore, currants are packed with antioxidants, particularly anthocyanins, which give the berries their vibrant red or white color. Antioxidants help protect the body against oxidative stress and inflammation, reducing the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.
Currants also provide several essential minerals such as potassium, which is crucial for maintaining healthy blood pressure levels, and manganese, which plays a role in bone health and metabolism. These minerals contribute to the overall nutritional value of currants and support various bodily functions.
Despite their numerous nutritional benefits, there are a few risks associated with consuming currants. One potential risk is an allergic reaction. While rare, some individuals may be allergic to currants, experiencing symptoms such as itching, swelling, or difficulty breathing. If you have a known allergy to berries or have experienced allergic reactions in the past, it is recommended to avoid consuming currants.
Moreover, currants are relatively high in natural sugars. Although these sugars are not refined and come with the added benefits of fiber and antioxidants, individuals with diabetes or those trying to manage their blood sugar levels should consume currants in moderation and consider their overall carbohydrate intake.
Lastly, it is worth mentioning that currants contain oxalates, naturally occurring substances that can contribute to the formation of kidney stones in susceptible individuals. If you have a history of kidney stones or are at risk of developing them, it is advisable to consult with a healthcare professional before consuming currants or other foods high in oxalates.
In conclusion, currants, whether red or white, offer numerous nutritional benefits. They are low in calories, fat-free, and provide a good source of vitamin C, dietary fiber, antioxidants, and essential minerals. However, individuals with allergies, diabetes, or a history of kidney stones should be cautious when consuming currants. As with any food, it is always recommended to consume them as part of a balanced diet and in moderation.