Calorie Chart / Fruits / Blackcurrant
How Many Calories Are in Blackcurrant?
Calculation of the nutritional value & Recommended Dietary Intake of blackcurrant
For g and a calorie requirement of kcal
| Calories 48 kcal | Proteins 1.2 g | Lipids 0 g | Carbohydrates 11 g |
| 2% | 2% | 0% | 4% |
Health benefits of blackcurrant
Blackcurrant - 100g
Calories 40 kcal
Proteins 1 g
Lipids 0 g
Carbohydrates 9 g
With around 40 kcal per 100 g, blackcurrant is considered a low-calorie fruit, making it attractive to anyone watching their daily calorie intake.
It is one of the richest natural sources of vitamin C (up to four times more than an orange) and also supplies vitamin E, provitamin A, potassium, and iron in appreciable amounts. These micronutrients contribute to normal immune function and help reduce fatigue.
The intense purple colour comes from anthocyanins, powerful antioxidant pigments that are believed to support eye health and cardiovascular protection. Research also suggests their potential anti-inflammatory effect, although this benefit remains "supposed" and is still under investigation.
Blackcurrant provides soluble and insoluble fibre that can improve satiety without adding many calories, an asset when trying to balance energy intake.
A historical note: During World War II, the British government distributed blackcurrant syrup to children to compensate for citrus shortages—an early recognition of the fruit's high vitamin C content.
Tips for incorporating blackcurrant into a balanced diet
Because blackcurrant is low in calories yet flavourful, it fits easily into a balanced diet. Fold a handful into plain yogurt or sprinkle over oat flakes for a vitamin-packed breakfast that keeps calories moderate and proteins adequate.
For a light dessert, simmer the berries with a squeeze of lemon and a touch of honey, then spoon the compote over grilled apple slices. The natural sweet-tart contrast delivers taste without a calorie overload.
In savoury cooking, their acidity pairs well with lean meats: reduce blackcurrant juice into a glaze for a roast duck breast, or mix a spoonful of crushed berries with mustard to brush on baked salmon. You add colour, antioxidants, and complexity while keeping extra calories in check.
If you already track calories meticulously, freeze surplus fruit in small portions; one 50 g cube provides roughly 20 kcal and can be tossed into smoothies to lift flavour without destabilising your calorie budget.
Frequently Asked Questions
- How many calories in blackcurrant?
- Blackcurrant provides about 40 kcal per 100 g.
- Is blackcurrant good for weight-loss diets?
- Yes. Its low calories, high fibre, and strong flavour help create satisfying dishes without adding much energy.
- Which vitamins does blackcurrant contain the most?
- It is exceptionally rich in vitamin C and also supplies vitamin E, provitamin A, potassium, and iron.
- Can people with diabetes eat blackcurrant?
- In moderate portions, the fruit's 9 g of carbohydrates per 100 g are manageable for most diabetes meal plans; always count those carbs and calories within your daily targets.
- Does cooking destroy its vitamin C?
- Heat can lower vitamin C levels, so add the fruit at the end of cooking or use it raw when you want the full nutrient punch with minimal extra calories.
- How should I store fresh blackcurrant?
- Keep unwashed berries in the refrigerator for up to three days, or freeze them immediately to preserve flavour, antioxidants, and their low-calorie advantage.
Similar foods
Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
