How Many Calories in Red Currants? Nutrition Facts & Macros
100 grams of red currants has 56 calories
Protein 1.4g · Carbs 13.8g · Fat 0.2g
Red currants (Ribes rubrum) are small, jewel-like translucent red berries that grow in elegant clusters. At only 56 calories per 100g, they are remarkably low in calories while providing 41mg vitamin C (about 45% of the daily value), 4.3g fiber, and 275mg potassium. Peak season is July through August. One cup (112g) has about 63 calories. Their tart, bright flavor makes them perfect for jams, sauces, desserts, and as a garnish. They are a staple berry across Northern and Central Europe.
234 kJ · per 100g · Water: 83.95 g
Calorie Calculator: Red Currants
100 g Red Currants contains 56 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup (112g) | 63 kcal | 1.6g | 15.5g | 0.2g |
| ½ cup (56g) | 31 kcal | 0.8g | 7.7g | 0.1g |
| 100 grams | 56 kcal | 1.4g | 13.8g | 0.2g |
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Red Currants — Nutrition Facts
| Red Currants | per 100g |
|---|---|
| Calories | 56 kcal |
| Protein | 1.4 g |
| Fat | 0.2 g |
| Carbs | 13.8 g |
| Fiber | 4.3 g |
| Sugar | 7.37 g |
| Sodium | 1 mg |
| Potassium | 275 mg |
| Magnesium | 13 mg |
| Phosphorus | 44 mg |
| Vitamin C | 41 mg |
| Vitamin B6 | 0.07 mg |
| Folate | 8 mcg |
| Water | 83.95 g |
Source: USDA FoodData Central (FDC ID: 173964) · Data verified April 2026
Variations
Fresh red currants
Fresh raw red currants — 56 kcal per 100g. Peak season July-August. Firm skin means they last 3-5 days refrigerated, longer than most berries. Tart flavor, best in desserts or as garnish.
Red currant jelly
Red currant jelly has about 250 kcal per 100g due to added sugar. The natural pectin in red currants makes them ideal for setting without commercial pectin. A classic accompaniment to lamb, game meats, and cheese. Much higher in sugar and calories than fresh berries.
Frozen red currants
Frozen red currants retain nearly the same nutritional value as fresh — about 56 kcal per 100g. Their firm skin means they freeze exceptionally well and hold their shape when thawed. Available year-round, unlike fresh (July-August only). Ideal for smoothies, baking, and sauces.
Dietary Perspectives
For Weight Loss
Red currants are ideal for weight loss — only 56 calories per 100g, making them one of the lowest-calorie fruits. The 4.3g fiber per 100g promotes satiety. One cup (112g) has just 63 calories. Their natural tartness means they need minimal sweetener. Great in salads or as a low-calorie topping for yogurt.
For Athletic Performance
Red currants provide 41mg vitamin C per 100g, supporting collagen synthesis for joint health and post-exercise recovery. Their potassium (275mg) aids muscle function and electrolyte balance. The anthocyanins may reduce exercise-induced inflammation. Low calorie density means they hydrate well (84% water). Best consumed fresh or frozen as part of a post-workout smoothie.
For Keto
Red currants have 13.8g carbs per 100g, with 4.3g fiber leaving about 9.5g net carbs. A small 40g portion has just 3.8g net carbs — very keto-friendly in controlled amounts. They are one of the lower-carb fruits available and provide good vitamin C (41mg/100g). Best used sparingly as a tart accent on keto-friendly desserts or in fat-based smoothies.
Frequently Asked Questions
How many calories are in red currants?
100g of raw red currants has 56 calories. One cup (112g) has about 63 calories. They are low in calories and rich in fiber (4.3g), making them a satisfying snack with excellent nutrient density.
Are red currants good for you?
Red currants are very nutritious. They provide 41mg vitamin C (45% DV), 4.3g fiber, 275mg potassium, and 1mg iron per 100g. They also contain vitamin K (11µg) and anthocyanins that give them their red color. The high pectin content makes them excellent for homemade jams.
Can you eat red currants on keto?
In moderation — red currants have 13.8g carbs per 100g, but 4.3g is fiber, leaving about 9.5g net carbs. A 50g portion has about 4.7g net carbs, which fits well into a keto diet. They are one of the lower-sugar berries available.
How do red currants compare to black currants?
Both are nutritious, but black currants have significantly more vitamin C (181mg vs 41mg). Red currants are lower in calories (56 vs 63 kcal), have more fiber (4.3g vs 3.5g), and a milder tartness. Red currants are translucent and lighter in flavor; black currants are deep purple with a more intense taste.
What do red currants taste like?
Red currants have a bright, tart flavor with a subtle sweetness — more acidic than blueberries but less intense than black currants. They have a pleasant pop when bitten, with tiny edible seeds. Their tartness pairs well with sweet dishes, meats (like duck), and cheese platters.
How should you store red currants?
Fresh red currants last 3-5 days refrigerated (longer than most berries thanks to their firm skin). They freeze exceptionally well — spread on a tray, freeze, then transfer to bags. Frozen red currants keep up to 12 months. Their high pectin content makes them ideal for jams and jellies.
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