Currants, zante
Category: Fruits & Fruit Juices Characteristics: Dried
Nutrition Highlights
Serving Size
Calories
420
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 | 444 (100%) |
| Protein | 20 (4.7%) |
| Fat | 2.9 (0.7%) |
| Total | 420 (100%) |
Serving: 1 cup [144g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 111 (77.0%) |
| Water | 25 (17.6%) |
| Protein | 4.9 (3.4%) |
| Ash | 2.5 (1.8%) |
| Fat | 0.3 (0.2%) |
| Total | 144 (100%) |
Serving: 1 cup [144g]
Benefits
-
High in fiber which aids digestion and helps you feel full for longer
-
Rich in antioxidants like polyphenols which protect cells from damage
-
Good source of vitamin C which supports immune function and collagen production
-
Contain manganese which is important for bone health and metabolism
-
Low in calories at only 53 calories per 100 grams making them a healthy snack option
Risks
-
High in sugar content. Dried currants contain natural sugars which can contribute to weight gain and increased blood sugar levels if consumed in large quantities
-
May cause allergic reactions in sensitive individuals. Like other dried fruits, currants may trigger allergic reactions or intolerances in people with sensitivities to certain proteins, pollens or food additives
-
High in calories. Although dried currants are nutrient-dense, their calorie content is relatively high due to the drying process which concentrates sugars and calories. Moderation is key
-
May cause digestive issues. The small seeds in currants can potentially cause discomfort, constipation or other digestive problems if consumed in very large amounts
-
Nutrient losses during drying. While still nutritious, the drying process used to preserve currants may result in some losses of heat-sensitive vitamins and minerals compared to fresh currants
Additional Information
Currants, zante, dried, are a nutritious food product that offers several health benefits. These small, dark, dried berries are packed with essential nutrients, making them a great addition to a balanced diet. However, it is important to be mindful of portion sizes and potential risks associated with their consumption.
One of the primary attributes of dried currants is their high antioxidant content. Antioxidants help protect our cells from damage caused by free radicals, which are unstable molecules that can contribute to chronic diseases such as cancer and heart disease. Dried currants contain various antioxidants, including anthocyanins, which give them their dark color. These compounds have been associated with a reduced risk of inflammation and certain types of cancers.
Additionally, dried currants are a good source of dietary fiber. Fiber is essential for maintaining a healthy digestive system and preventing constipation. It also helps regulate blood sugar levels and can contribute to a feeling of fullness, aiding in weight management. Consuming foods high in fiber, such as dried currants, can also lower the risk of developing conditions like heart disease and type 2 diabetes.
Dried currants are also a source of essential vitamins and minerals. They are particularly rich in vitamin C, which supports immune function, collagen synthesis, and acts as an antioxidant. Vitamin C also enhances the absorption of iron from plant-based sources, making dried currants a beneficial addition to vegetarian or vegan diets. Furthermore, dried currants contain small amounts of other vitamins, including vitamin K and certain B vitamins, which are necessary for various bodily functions.
Despite their many nutritional benefits, it is important to consume dried currants in moderation due to their high sugar content. While the natural sugars found in dried fruits are not inherently bad, they can still contribute to tooth decay and blood sugar imbalances if consumed excessively. It is recommended to enjoy dried currants as part of a balanced diet and be mindful of portion sizes, especially for individuals with diabetes or those watching their sugar intake.
Moreover, dried currants may pose a potential risk for individuals with sulfite sensitivities or allergies. Sulfites are commonly used as preservatives in dried fruits, including currants, to maintain their color and extend their shelf life. Some people may experience adverse reactions to sulfites, such as headaches, asthma attacks, or allergic reactions. If you are sensitive or allergic to sulfites, it is crucial to read food labels carefully and opt for sulfite-free dried currants or alternative dried fruits.
In conclusion, dried currants, zante, offer numerous nutritional benefits, including high antioxidant content, dietary fiber, and essential vitamins and minerals. They can support overall health, boost the immune system, and aid in digestion. However, it is important to consume them in moderation due to their sugar content and be cautious if you have sulfite sensitivities or allergies. Incorporating dried currants into a well-balanced diet can be a delicious and nutritious way to enjoy their health benefits.