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Currants Nutritional Profile
Energy value (calories per serving): Low
Protein: Moderate
Fat: Low
Saturated fat: Low
Cholesterol: None
Carbohydrates: High
Fiber: Moderate
Sodium: Low
Major vitamin contribution: Vitamin C
Major mineral contribution: Potassium
About the Nutrients in Currants
Fresh currants have moderate amounts of dietary fiber and are an excellent
source of vitamin C. Black currants, the berries used to make creme de
cassis, are more nutritious than red currants. NOTE: Dried "currants" are
grapes, not currants.
One-half cup fresh black currants has 1.34 g
dietary fiber and 101 mg vitamin C (168 percent of the RDA). One-half cup
fresh red currants has 1.9 g dietary fiber and 23 mg vitamin C (38 percent
of the RDA). One-half cup gooseberries has 1.42 g dietary fiber and 20.8
mg vitamin C (35 percent of the RDA).
Buying Currants
Look for: Plump, firm, well-colored currants. Gooseberries, which are
members of the same species as currants, should have a slight golden
blush.
Avoid: Sticky packages of currants or berries, moldy fruit, or fruit with
lots of stems and leaves.
Storing Currants
Refrigerate ripe currants or gooseberries and use them within a day or so.
Dried currants can be stored at room temperature in an air- and
moisture-proof package.
Preparing Currants
Wash fresh currants or gooseberries under cold running water, pull off
stems and leaves, and drain the berries.
What Happens When You Cook Currants
When fresh currants and gooseberries are heated, the water under the skin
expands; if you cook them long enough, the berries will eventually burst.
How Other Kinds of Processing Affect Currants
Canning. The heat of canning destroys vitamin C; canned gooseberries have
only about one-third the vitamin C of fresh gooseberries.
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