Black currantscalories and nutrition per 100 g
100 g raw
63kcal
Protein, fat and carbs per 100 g
- Protein
- 1.4 g
- 8% of energy
- Fat
- 0.4 g
- 5% of energy
- Carbs
- 15.4 g
- 87% of energy
- Boiled, 100 g
- 70 kcal
- Roasted, 100 g
- 79 kcal
On this page
How cooking changes it
Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.
| Method | Yield | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Raw | 100% | 63 kcal | 1.4 g | 0.4 g | 15.4 g |
| Boiled | 90% | 70 kcal | 1.6 g | 0.5 g | 17.1 g |
| Roasted | 80% | 79 kcal | 1.8 g | 0.5 g | 19.3 g |
What to pair it with
Tea, coffee and milk — separately
This is rich in plant iron. Tea, coffee and dairy at the same meal noticeably lower its absorption — have them an hour before or 1–2 hours after.
Source: PMID 11029010, PMID 20200263, PMID 1984335
Meat or fish helps
Meat and fish proteins at the same meal boost plant iron absorption.
Source: PMID 17056805
A source of vitamin C
Pair it with buckwheat, legumes or greens — vitamin C boosts plant iron absorption.
Source: PMID 2507689, PMID 20200263
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 12 mcg | 2% |
| Vitamin C | 181 mg | 241% |
| Vitamin E | 1 mg | 7% |
| Vitamin B1 (thiamine) | 0.05 mg | 5% |
| Vitamin B2 (riboflavin) | 0.05 mg | 5% |
| Vitamin B3 (niacin) | 0.3 mg | 2% |
| Vitamin B6 (pyridoxine) | 0.07 mg | 5% |
| Calcium | 55 mg | 6% |
| Iron | 1.5 mg | 9% |
| Magnesium | 24 mg | 8% |
| Phosphorus | 59 mg | 8% |
| Potassium | 322 mg | 12% |
| Sodium | 2 mg | 0% |
| Zinc | 0.27 mg | 3% |
| Copper | 0.09 mg | 10% |
| Manganese | 0.26 mg | 14% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
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Data: USDA FoodData Central, record “Currants, european black, raw”.