Calories and Nutritions in Blackcurrant

One hundred grams (3.5 oz) of raw blackcurrants contain 63 calories.

One kilogram (2.2 lbs) of raw blackcurrants contains 630 calories.

The calorie of one blackcurrant is very low. One single raw blackcurrant berry, weighing 0.5-1.0 g, contains less than 1 calorie.

Blackcurrants provide some health benefits like improved immune function and eye health due to its exceptionally high content of Vitamin C and anthocyanin antioxidants. Blackcurrants are nutrient-dense berries that offer a wide spectrum of advantages. A list of the health benefits of blackcurrants are shown below.

• Extremely Rich in Vitamin C: Blackcurrants are one of the richest natural sources of Vitamin C, a powerful antioxidant that supports the immune system, promotes healthy skin through collagen production, and protects cells from damage. A 100g serving contains over 200% of the daily recommended intake.
• High in Antioxidants (Anthocyanins): The deep purple color of blackcurrants comes from anthocyanins, a type of flavonoid with potent antioxidant and anti-inflammatory properties. These compounds help combat oxidative stress and may reduce the risk of chronic diseases (Cassidy A, et al., 2013, "High Anthocyanin Intake Is Associated With a Reduced Risk of Myocardial Infarction in Young and Middle-Aged Women").
• May Support Eye Health: The anthocyanins and Vitamin C in blackcurrants are beneficial for vision. They may improve blood flow to the eyes, aid in dark adaptation, and help protect against eye fatigue and conditions like glaucoma.
• Boosts Immune Function: The combination of high Vitamin C and antioxidants in blackcurrants helps to strengthen the immune system and enhance the body's ability to fight off infections.
• Anti-inflammatory Effects: Anthocyanins and other compounds in blackcurrants have anti-inflammatory effects, which can be beneficial for managing inflammatory conditions and reducing muscle soreness after exercise (Lyall KA, et al., 2009, "Short-term blackcurrant extract consumption modulates exercise-induced oxidative stress and lipopolysaccharide-stimulated inflammatory responses").
• Good Source of Gamma-Linolenic Acid (GLA): Blackcurrant seed oil is a rare source of GLA, an omega-6 fatty acid that can help reduce inflammation and may be beneficial for conditions like rheumatoid arthritis and certain skin disorders.
• May Improve Kidney Function: Some research suggests that blackcurrant consumption may help prevent the formation of certain types of kidney stones by making urine more alkaline.
• Supports Brain Health: The antioxidants in blackcurrants can help protect brain cells from oxidative damage, potentially supporting cognitive function and reducing the risk of neurodegenerative diseases.
• Contains Dietary Fiber: Blackcurrants provide a good amount of dietary fiber, which aids digestion, promotes gut health, and contributes to feelings of fullness.
• Provides Essential Minerals: They are a source of minerals like iron, potassium, and manganese, which are important for various bodily functions including blood production, blood pressure regulation, and metabolism.

Blackcurrants have been known to cause some unwanted effects like slowed blood clotting and potential medication interactions due to its concentrated nutrients and bioactive compounds. A list of the downsides of blackcurrants are shown below.

• May Slow Blood Clotting: Blackcurrants, particularly in supplement or extract form, can have a mild anticoagulant effect, meaning they can slow down blood clotting. Individuals with bleeding disorders or those taking blood-thinning medications (like warfarin) should use caution and consult their doctor before consuming large amounts of blackcurrants or their supplements (Haynes A, et al., 1993, "Inhibition of platelet aggregation by blackcurrant seed oil").
• Potential for Lowering Blood Pressure: Due to their potential to improve blood flow and relax blood vessels, blackcurrants might lower blood pressure. While a benefit for many, individuals already on blood pressure medication should monitor their levels to avoid hypotension (low blood pressure).
• Interactions with Medications for Immune System: Since blackcurrants can stimulate the immune system, there is a theoretical concern that they could interfere with immunosuppressant medications.

Yes, blackcurrants are exceptionally good for you. They are one of the most nutritionally potent berries, celebrated for their remarkably high concentration of Vitamin C and powerful antioxidants called anthocyanins. These compounds work together to support a robust immune system, protect cells from damage, and reduce inflammation. A review by Gopalan A, et al. (2012), "Blackcurrant (Ribes nigrum): A review of its phytochemistry, pharmacology, and clinical applications," discusses the extensive evidence for the health-promoting properties of blackcurrants, linking their consumption to benefits for vision, cardiovascular health, and immune response. Their rich fiber and mineral content further add to their status as a highly beneficial fruit. There is no specific suggested consumption rate, but incorporating a serving (e.g., a half-cup or 56 g) into the diet regularly can be a very healthy practice.

The calorie content of blackcurrants changes dramatically based on their preparation and water content. Fresh blackcurrants have the lowest calorie count, at 63 calories per 100g, due to their high water content. Frozen blackcurrants are very similar, around 60 calories per 100g. When blackcurrants are processed, their calorie density increases significantly. Dried blackcurrants are one of the highest calorie forms, ranging from 280-300 calories per 100g, because the removal of water concentrates their natural sugars. Freeze-dried blackcurrant powder is also very calorie-dense, around 300-350 calories per 100g. Blackcurrant jam or jelly is also high in calories (200-260 per 100g) due to the large amount of added sugar used in its preparation. Unsweetened blackcurrant juice falls in a moderate range, around 50-60 calories per 100g, as it contains the fruit's natural sugars but lacks its fiber.

Blackcurrants contain a very high level of antioxidants compared to many other fruits, particularly the anthocyanins that give them their dark color. The antioxidant capacity of foods is often measured by ORAC (Oxygen Radical Absorbance Capacity). While ORAC values can vary, blackcurrants consistently rank very high, with a range of 5,000 to 8,000 µmol TE per 100g. In comparison, blueberries, another antioxidant powerhouse, have a range of 4,000 to 6,500 µmol TE per 100g. Pomegranates have a similar high range, while fruits like apples (around 3,000) or bananas (around 800) have lower antioxidant capacities.

Antioxidants are beneficial compounds that help neutralize harmful free radicals in the body. Free radicals are unstable molecules that can cause cellular damage (oxidative stress), which is linked to aging and a host of chronic diseases, including heart disease, cancer, and neurodegenerative disorders. The rich supply of antioxidants in blackcurrants, including anthocyanins and an extremely high amount of Vitamin C, helps protect cells from this damage, supports immune function, and reduces inflammation, contributing to overall health and disease prevention.

Yes, based on key nutritional metrics, blackcurrants are arguably one of the most nutritionally potent and healthy berries available. The primary reason is their outstanding Vitamin C content. A 100g serving of blackcurrants provides around 181 mg of Vitamin C, which is over 200% of the daily value. This is significantly higher than most other common berries; for comparison, 100g of strawberries contain around 59 mg, blueberries contain around 10 mg, and raspberries contain around 26 mg of Vitamin C. This makes blackcurrants a superior choice for immune support and skin health. Also as noted, blackcurrants are packed with anthocyanins, often in higher concentrations than even blueberries. Their combination of extremely high Vitamin C and potent anthocyanins provides a powerful antioxidant and anti-inflammatory punch that is hard to match, which is why blackcurrants are so extensively studied for their health benefits.

Yes, 100% blackcurrant juice can be a healthy drink when consumed in moderation, primarily due to its high concentration of Vitamin C and antioxidant anthocyanins, which are retained from the whole fruit. These compounds contribute to its potential health benefits, such as supporting immune function and cardiovascular health. A study by Cook MD, et al. (2017), "Effect of New Zealand blackcurrant extract on sport performance," found that a blackcurrant extract improved sport performance, an effect linked to the fruit's anthocyanins which can enhance blood flow. However, it is crucial to distinguish between 100% pure juice and sweetened blackcurrant "juice drinks" or cordials (like Ribena). Sweetened versions are high in added sugar, which negates many of the health benefits and contributes to excess calorie intake. Furthermore, the juicing process removes most of the dietary fiber found in whole blackcurrants, making the whole fruit a more nutritionally complete option.

The origin of the blackcurrant (Ribes nigrum) is native to the temperate parts of central and northern Europe and northern Asia. For centuries, it was cultivated primarily for its medicinal properties rather than as a culinary fruit. Its leaves, bark, and roots were used in traditional folk remedies. It wasn't until the 17th and 18th centuries that blackcurrants began to be more widely appreciated for their intense flavor in foods and beverages. Their cultivation was somewhat limited in the United States for much of the 20th century because the plant was found to be a host for a fungus that threatened the white pine logging industry, leading to a federal ban on its cultivation which was lifted in 1966, though some state-level restrictions remain.

An interesting and famous product that highlights the blackcurrant is Crème de Cassis, a sweet, dark red liqueur made from blackcurrants. Its origin is firmly rooted in Burgundy, France, with the first written record of a similar liqueur appearing in the 18th century. The modern version of Crème de Cassis was developed in Dijon in 1841. This liqueur is most famously used to make the cocktail known as the "Kir." The story goes that the drink was popularized by Félix Kir, a mayor of Dijon, after World War II. He would serve a drink made of local white wine (Bourgogne Aligoté) and Crème de Cassis to visiting delegations, promoting the region's products. The simple, elegant cocktail became known as a "Kir," and a version made with champagne instead of white wine is called a "Kir Royale." This single product and the cocktails it created helped to elevate the status of blackcurrant from a humble berry to a flavor celebrated in bars and restaurants worldwide.