Black currants: nutrition facts & data
|
Nutrition facts per 100g |
Black currants |
avg Fruit and fruit products[1]
|
|---|---|---|
| Calories (kcal) | 53.0 | 86.1 |
| Fat (g) | 0.0 | 0.8 |
| Protein (g) | 1.0 | 0.9 |
| Carbohydrates (g) | 6.0 | 16.3 |
| Mono- & Di-Saccharides (g) | 6.0 | 16.3 |
| Polysaccharides (g) | 0.0 | 16.3 |
| Fibers (g) | 6.8 | 2.7 |
| Sodium (mg) | 2.0 | 56.4 |
| Water (g) | 81.0 | 75.5 |
Breakdown in percent (%) of total calories
An average portion size (125g) of Black currants contain:
- 66.3 Calories
- 0.0g of Fat
- 1.3g of Protein
- and 7.5g of Carbs
- 2.5mg of sodium - 0.0% of the RDA for sodium.
- 18.8mg of Magnesium, that covers 0.0% of the recommended daily allowance (RDA) for Magnesium.
- 0.4mg of Zinc - 0.0% of the RDA for Zinc.
- 1.6mg of Iron - 0.1% of the RDA for Iron.
- 362.5mg of Potassium - 0.1% of the RDA for Potassium.
- 218.8mg of Vitamin C - 2.4% of the RDA for Vitamin C.
- No Vitamin B12
For every gram of carbs in Black currants you get
- 0.17 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Fruit and fruit products have on average 0.06g of proteins per 1 gram of carbs.
- 0.00 grams of fat (total average 0.66g, other foods in Fruit and fruit products 0.05g)
- 1.13 grams of fibers (total average 0.13g, other foods in Fruit and fruit products 0.17g)
Nutrient distribution per gram
What vitamins are in Black currants?
|
Vitamins per 100g |
Black currant |
avg[1]
|
|---|---|---|
| Vitamin C (mg) | 175.0 | 44.5 |
| Vitamin E (mg) | 1.9 | 0.6 |
| Vitamin B1 / Thiamine (mg) | 0.1 | 0.0 |
| Vitamin B2 (mg) | 0.0 | 0.1 |
| Vitamin B6 (mg) | 0.1 | 0.1 |
| Vitamin B9 / Folate (μg) | 9.0 | 15.3 |
| Vitamin B12 (μg) | 0.0 | 0.0 |
| Retinol (μg) | 0.0 | 4.0 |
| beta-Carotene (μg) | 80.0 |
Are Black currants rich in vitamins?
The following chart displays the amount of vitamins per portion Size (125g) for Black currant of the recommended daily allowance (RDA[1]) for each vitamin in percent.
Learn more about RDA values for vitamins by clicking on the names in the table above.
Minerals in Black currants
|
Minerals per 100g |
Black currant |
avg[1]
|
|---|---|---|
| Magnesium (mg) | 15.0 | 17.4 |
| Zinc (mg) | 0.3 | 0.2 |
| Sodium (mg) | 2.0 | 56.4 |
| Calcium (mg) | 45.0 | 22.5 |
| Iron (mg) | 1.3 | 0.7 |
| Potassium (mg) | 290.0 | 224.3 |
| Phosphorus (mg) | 40.0 | 25.7 |
Are Black currants high in minerals?
Again, for every mineral contained in Black currants we looked at the portion size (125g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.
Learn more about RDA values for minerals by clicking on the names in the table above.
Carbohydrates in Black currants
6.0% of Black currants are carbs, per serving of 125g that makes 7.5g of carbs.
Monosachharides and polysaccharides
|
Sugars per 100g |
Black currant |
avg[1]
|
|---|---|---|
| Monosaccharides (g) | 6.0 | 15.9 |
| Polysaccharides (g) | 0.0 | 0.3 |
| Total carbs (g) | 6.0 | 16.3 |
How high are the Glycemic Index and the Glycemic Load for Black currants?
The Glycemic Index of Black currants is 15, which would be considered as low. The Glycemic Load in a normal serving is 1.1 and can be regarded as low.
Allergens in Black currants
- are Gluten free
- have no Lactose
- high amounts of Fructose
Fatty acids and cholesterol in Black currants
Of the 0.0g total fat per 100g in Black currants, 0.0g are saturated fatty acids (SFA), 0.1g are monounsaturated fatty acids (MUFA) and 0.0g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.