Calorie Chart / Fruits / Redcurrant
How Many Calories Are in Redcurrant?
Calculation of the nutritional value & Recommended Dietary Intake of redcurrant
For g and a calorie requirement of kcal
| Calories 34 kcal | Proteins 1.2 g | Lipids 0.6 g | Carbohydrates 6 g |
| 2% | 2% | 1% | 2% |
Health benefits of redcurrant
Redcurrant - 100g
Calories 28 kcal
Proteins 1 g
Lipids 0.5 g
Carbohydrates 5 g
With only 28 kcal per 100 g, redcurrant is considered a low-calorie fruit, ideal for anyone monitoring daily calories. Its light energy load comes with a dense supply of vitamin C (about 40 mg/100 g), vitamin K, and manganese, nutrients that contribute respectively to immune support, blood clotting, and antioxidant protection.
The bright red colour is due to anthocyanins and other polyphenols that are being studied for their supposed cardioprotective effects (research is still ongoing, hence the mention "supposed"). Redcurrant is also a useful source of soluble and insoluble fibre, supporting digestive comfort while adding virtually no extra calories.
Historically, the berry was cultivated in medieval European monastery gardens both for medicinal syrups and for clarifying sauces. Its sharp flavour made it a favourite of French chefs for glazing game long before the modern focus on calories and macronutrients came into fashion.
Tips for incorporating redcurrant into a balanced diet
Add a handful of fresh redcurrants to a bowl of yogurt and oat flakes for a quick breakfast that keeps calories low while boosting proteins and fibre. The natural acidity balances the creamy texture without any need for extra sugar.
For a colourful main course, prepare a sauce by simmering redcurrants with a splash of red wine and thyme, then brush it over a roasted duck breast. The fruit cuts through the fat and limits calories compared with heavier cream-based gravies.
If you crave dessert but want to keep an eye on calories, fold the berries into a light batter and bake mini clafoutis—similar to the classic clafoutis, but tangier and far lower in sugar. Alternatively, blend them with sparkling water and mint to replace high-calorie sodas.
Frequently Asked Questions
- How many calories are in redcurrant?
- 28 kcal per 100 g.
- Is redcurrant good for weight-loss diets?
- Yes. Because it is naturally low in calories and rich in fibre, redcurrant helps create volume in meals without adding many kilocalories, supporting a negative energy balance.
- Which vitamins does redcurrant contain the most?
- Vitamin C is the standout, covering roughly 50 % of the daily requirement per 100 g, followed by vitamin K.
- Can I eat redcurrant if I have diabetes?
- With only about 5 g of carbohydrates per 100 g, redcurrant has a modest glycaemic impact. Still, monitor total carbohydrates and calories of the whole meal.
- Does cooking redcurrant destroy its nutrients?
- Gentle heating (e.g., in a sauce) preserves most minerals but can reduce vitamin C. Raw use retains maximum nutrients with minimal calories.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
