How Many Calories in Black Currants? Nutrition Facts & Macros
100 grams of black currants has 63 calories
Protein 1.4g · Carbs 15.4g · Fat 0.4g
Black currants (Ribes nigrum) are small, dark purple berries with an extraordinary vitamin C content — 181mg per 100g, about 3.4 times more than an orange. At just 63 calories per 100g, they are also rich in anthocyanins (powerful antioxidants that give them their deep color), iron (1.5mg), potassium (322mg), and calcium (55mg). Peak season is July through August. One cup (112g) has about 71 calories. Black currants are widely used in jams, juices, and liqueurs (cassis) across Europe.
264 kJ · per 100g · Water: 81.96 g
Calorie Calculator: Black Currants
100 g Black Currants contains 63 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup (112 g) | 71 kcal | 1.6g | 17.2g | 0.5g |
| ½ cup (56 g) | 35 kcal | 0.8g | 8.6g | 0.2g |
| 100 grams | 63 kcal | 1.4g | 15.4g | 0.4g |
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Black Currants — Nutrition Facts
| Black Currants | per 100g |
|---|---|
| Calories | 63 kcal |
| Protein | 1.4 g |
| Fat | 0.41 g |
| Carbs | 15.38 g |
| Saturated Fat | 0.034 g |
| Monounsaturated Fat | 0.058 g |
| Polyunsaturated Fat | 0.179 g |
| Cholesterol | 0 mg |
| Sodium | 2 mg |
| Potassium | 322 mg |
| Calcium | 55 mg |
| Magnesium | 24 mg |
| Phosphorus | 59 mg |
| Iron | 1.54 mg |
| Zinc | 0.27 mg |
| Manganese | 0.256 mg |
| Vitamin A | 12 mcg |
| Vitamin C | 181 mg |
| Thiamine (B1) | 0.05 mg |
| Riboflavin (B2) | 0.05 mg |
| Niacin (B3) | 0.3 mg |
| Vitamin B6 | 0.066 mg |
| Vitamin B12 | 0 mcg |
| Vitamin E | 1 mg |
| Water | 81.96 g |
Source: USDA FoodData Central (FDC ID: 173963) · Data verified September 2026
Variations
Fresh black currants
Fresh raw black currants as picked — 63 kcal, 181mg vitamin C per 100g. Peak season July-August. Best eaten within 2-3 days or frozen immediately. Tart, intense flavor best balanced with a little sweetness.
Dried black currants
Dried black currants have concentrated calories — about 325 kcal per 100g (5× more than fresh). Sugar content increases to about 70g per 100g. Vitamin C is largely lost during drying. Iron and potassium remain concentrated. Use as a snack or in baking, but be aware of the much higher calorie density.
Frozen black currants
Frozen black currants retain nearly the same nutritional profile as fresh — about 63 kcal per 100g. Vitamin C retention is approximately 85-90% after freezing. Anthocyanins and other antioxidants are well preserved. Frozen berries are available year-round, unlike fresh (July-August only). Ideal for smoothies, baking, and sauces.
Dietary Perspectives
For Weight Loss
Black currants are excellent for weight loss — only 63 calories per 100g with exceptional nutrient density. The high vitamin C content (181mg) supports fat metabolism, and the fiber helps with satiety. One cup (112g) has just 71 calories. Their tart flavor means they pair well with low-calorie yogurt or smoothies without much added sweetener.
For Athletic Performance
Black currants offer unique benefits for athletes. Their exceptionally high vitamin C (181mg/100g) supports collagen synthesis for joint and tendon health, and reduces exercise-induced oxidative stress. The anthocyanins may improve blood flow and reduce muscle inflammation post-exercise. Potassium (322mg) supports muscle function and hydration. GLA (gamma-linolenic acid) in black currant seed oil has been studied for its anti-inflammatory effects in athletes.
For Keto
Black currants have 15g carbs per 100g — moderate for keto. A small portion of 30-50g (about a handful) contains 4.5-7.5g carbs, which can fit into a strict keto diet. Their extraordinary vitamin C density (181mg/100g) means you get more micronutrients per carb gram than almost any other fruit. Best used as a flavor accent in fat-based desserts or mixed into full-fat yogurt rather than eaten in large quantities.
Frequently Asked Questions
How many calories are in black currants?
100g of raw black currants has 63 calories. One cup (112g) has about 71 calories. They are low in calories but extremely nutrient-dense, especially for vitamin C (181mg per 100g — over 200% of the daily recommended intake in a single serving).
Are black currants good for you?
Black currants are one of the most nutrient-dense berries available. They contain 181mg vitamin C per 100g (3.4× more than oranges), plus anthocyanins, iron (1.5mg), potassium (322mg), calcium (55mg), and GLA (gamma-linolenic acid) in their seed oil. Studies link regular consumption to improved immune function, reduced inflammation, and better eye health.
Can you eat black currants on keto?
In moderation — black currants have 15g carbs per 100g. A small portion (50g, about a handful) has 7.5g carbs, which can fit into a strict keto diet. They are a better choice than many fruits due to their extremely high nutrient density per carb gram.
Why do black currants have so much vitamin C?
Black currants contain 181mg vitamin C per 100g — more than almost any other fruit. Only acerola cherries and camu camu (tropical fruits) contain more. This is partly because Ribes nigrum evolved in northern climates where UV protection and cold stress response required high ascorbic acid concentrations. The vitamin C is well-preserved even in frozen black currants.
How do black currants compare to blueberries?
Black currants are significantly more nutrient-dense than blueberries. Per 100g: vitamin C is 181mg vs 10mg (18× more), iron 1.5mg vs 0.3mg (5× more), calcium 55mg vs 6mg (9× more). Calories are similar (63 vs 57 kcal). Both are rich in anthocyanins, but black currants have a broader antioxidant profile. Black currants have a stronger, more tart flavor.
How should you store black currants?
Fresh black currants last 2-3 days at room temperature and up to 2 weeks refrigerated. They freeze extremely well — spread on a tray, freeze, then transfer to bags. Frozen black currants retain most of their vitamin C and anthocyanins for up to 12 months. They can also be dried, made into jam, or pressed into juice.
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