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Blackcurrant Nutrition
the nutritional value of blackcurrants and full blackcurrant nutrition information...
Fancy a high dose of vitamin C? You cannot go wrong with the blackcurrant as this particular fruit contains more than three times the amount of vitamin C as oranges.
Blackcurrants have an extremely high content of vitamin C (302% of the Daily Value per 100g) and also good levels of iron, vitamin B5, potassium and phosphorus.
Other phytochemicals contained in the blackcurrant have demonstrated the potential to inhibit inflammation mechanisms which are suspected to cause heart disease, cancer and neurological disorders such as Alzheimers disease.
Blackcurrants contain anthocyanins (a powerful antioxidant), which are compounds naturally found in berries. These are very potent antioxidants which are responsible for the colour of blackcurrants. The darker the blackcurrant, the more anthocyanins it contains and the better it is for you.
Anthocyanins are also associated with anti ageing benefits.
Blackcurrants contain a good amount of potassium which help the muscles and nerves to function and also maintains the bodies' acid balance. Potassium can also help lower the risk of high blood pressure.
Blackcurrants also contain good amounts of phosphorus which plays a part in bone and teeth formation. Phosphorus works with calcium for maximum effect in this area.
The blackcurrant also contains GLA's (Gamma Linoleic Acid which is a rare omega 6 EFA)and MAOI (Monoamine Oxidase Inhibitors), and may be used for the treatment of depression.
The blackberry fruit as well as the leaves, work as an anti-inflammatory, which is very helpful for rheumatism, arthritis and gout. Their nutritional values also stimulate digestion and the function of the liver, pancreas, spleen and kidneys and have diuretic qualities.
One cup of blackcurrants contains around 71 calories.
THE FULL NUTRITIONAL VALUE OF BLACKCURRANTS:
Currants, european black, rawRefuse: 2% (Stems)
Scientific Name: Ribes nigrum
NDB No: 09083 (Nutrient values and weights are for edible portion)
|
Nutrient
|
Units
|
1.00 X 1 cup
-------
112g
| | Proximates
|
|
Water
|
g
|
91.80
|
|
Energy
|
kcal
|
71
|
|
Energy
|
kJ
|
296
|
|
Protein
|
g
|
1.57
|
|
Total lipid (fat)
|
g
|
0.46
|
|
Ash
|
g
|
0.96
|
|
Carbohydrate, by difference
|
g
|
17.23
| | Minerals
|
|
Calcium, Ca
|
mg
|
62
|
|
Iron, Fe
|
mg
|
1.72
|
|
Magnesium, Mg
|
mg
|
27
|
|
Phosphorus, P
|
mg
|
66
|
|
Potassium, K
|
mg
|
361
|
|
Sodium, Na
|
mg
|
2
|
|
Zinc, Zn
|
mg
|
0.30
|
|
Copper, Cu
|
mg
|
0.096
|
|
Manganese, Mn
|
mg
|
0.287
| | Vitamins
|
|
Vitamin C, total ascorbic acid
|
mg
|
202.7
|
|
Thiamin
|
mg
|
0.056
|
|
Riboflavin
|
mg
|
0.056
|
|
Niacin
|
mg
|
0.336
|
|
Pantothenic acid
|
mg
|
0.446
|
|
Vitamin B-6
|
mg
|
0.074
|
|
Vitamin B-12
|
mcg
|
0.00
|
|
Vitamin A, RAE
|
mcg_RAE
|
13
|
|
Retinol
|
mcg
|
0
|
|
Vitamin A, IU
|
IU
|
258
|
|
Vitamin E (alpha-tocopherol)
|
mg
|
1.12
| | Lipids
|
|
Fatty acids, total saturated
|
g
|
0.038
|
|
16:0
|
g
|
0.022
|
|
18:0
|
g
|
0.008
|
|
Fatty acids, total monounsaturated
|
g
|
0.065
|
|
16:1 undifferentiated
|
g
|
0.001
|
|
18:1 undifferentiated
|
g
|
0.063
|
|
Fatty acids, total polyunsaturated
|
g
|
0.200
|
|
18:2 undifferentiated
|
g
|
0.120
|
|
18:3 undifferentiated
|
g
|
0.081
|
|
Cholesterol
|
mg
|
0
|
USDA National Nutrient Database for Standard Reference, Release 22 (2009)
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