How healthy are red currants?
Are red currants healthy? Yes, for most people. Red currants score 89/100 on the HowHealthyIs Score: 100 g provide 56 kcal, 41 mg vitamin C and 4.3 g fiber. Red currants are tart, low in sugar and rich in vitamin C and fiber for their size. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Red currants rank higher than 89% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C81%
- Fiber27%
- Potassium10%
- Iron10%
- Magnesium6%
- Protein5%
- Calcium5%
- Vitamin E1%
- Vitamin A0%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 146 minus 0 = 146. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in red currants?
Calories63kcal
Protein1.6g
Carbohydrates15g
Fat0.2g
Fiber4.8g
Sugars8.3g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 56 kcal | 63 kcal | |
| Protein | 1.4 g | 1.6 g | 3% |
| Carbohydrates | 14 g | 15 g | 6% |
| Fiber | 4.3 g | 4.8 g | 17% |
| Sugars | 7.4 g | 8.3 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.2 g | 0.2 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Omega-3 fats | <0.1 g | <0.1 g | |
| Vitamins | |||
| Vitamin A | 2 µg | 2.2 µg | 0% |
| Vitamin C | 41 mg | 46 mg | 51% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.1 mg | 0.1 mg | 1% |
| Vitamin K | 11 µg | 12 µg | 10% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Folate | 8 µg | 9 µg | 2% |
| Minerals | |||
| Calcium | 33 mg | 37 mg | 3% |
| Iron | 1 mg | 1.1 mg | 6% |
| Potassium | 275 mg | 308 mg | 7% |
| Magnesium | 13 mg | 15 mg | 3% |
| Zinc | 0.2 mg | 0.3 mg | 2% |
| Sodium | 1 mg | 1.1 mg | 0% |
Source: USDA FoodData Central, "Currants, red and white, raw" (FDC 173964). Values rounded.
Why are red currants good for you?
- 46 mg vitamin C in 1 cup, 51% of the daily value. Vitamin C contributes to the normal function of the immune system.
- 4.8 g fiber in 1 cup, 17% of the daily value. Most adults eat well under the 28 g daily value for fiber.
- 12 µg vitamin K in 1 cup, 10% of the daily value. Vitamin K contributes to normal blood clotting.
Good ways to use them
- Scattering over yogurt or porridge
- Sauces for meat with little sugar
What should you watch out for?
- Most people meet them in jelly or jam, where sugar outweighs the fruit. Very sour raw, so sweeten lightly if at all.
Which fruits score higher?
Other fruits with more nutrition per calorie. Variety matters more than picking one winner.
How do red currants compare?
Common questions about red currants
How many calories are in red currants?
100 g of red currants has 56 kcal. A typical portion, 1 cup (112 g), has about 63 kcal.
How much protein is in red currants?
Red currants have 1.4 g of protein per 100 g, or about 1.6 g in 1 cup.
Are red currants good for weight loss?
Red currants are low in calories (56 kcal per 100 g), so they add volume to meals without many calories. No single food causes weight loss; the overall diet does.