Group · Fruit
Blackcurrants
A small, shiny black berry from the blackcurrant bush, the blackcurrant is an emblematic fruit of European summers. Renowned for its intense flavour, both tart and slightly sweet, it is eaten fresh, as a coulis, in jam, in jelly or turned into syrup and liqueur. Its dark colour signals its richness in plant compounds and vitamin C. At around 70.2 kcal per 100 g, it stays a fruit moderate in calories, providing mainly natural carbohydrate and very little fat. The blackcurrant fits easily into a balanced diet, at breakfast, as a snack or for dessert. Versatile and tasty, it enhances sweet preparations as well as some savoury sauces.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 70 kcal |
| Kilojoules | 295 kJ |
| Protein | 1,4 g |
| Carbohydrate | 9,7 g |
| Fat | 0,5 g |
| Fibre | 7,2 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin C181 mg226 %
- Potassium322 mg16 %
- Manganese0,26 mg13 %
- Iron1,54 mg11 %
- Copper0,09 mg9 %
- Phosphorus59 mg8 %
- Calcium55 mg7 %
- Vitamin B50,4 mg7 %
- Vitamin B9dietary folate equivalents12,1 µg
See the other 11 nutrients
- Magnesium24 mg6 %
- Vitamin B60,07 mg5 %
- Vitamin B10,05 mg5 %
- Vitamin B20,05 mg4 %
- Omega-3 ALA0,06 g3 %
- Zinc0,27 mg3 %
- Selenium1,1 µg2 %
- Vitamin B30,3 mg2 %
- Omega-6 LA0,12 g1 %
- Vitamin A8,33 µg1 %
- Iodine1,35 µg1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
The blackcurrant is best eaten fully ripe, when its clusters turn deep black. Fresh, a portion of 100 to 150 g is enough to enjoy its nutritional benefits without adding much sugar. You can eat it plain, mixed into fromage blanc, blended in a smoothie or scattered over cereal. In the kitchen, it is used in coulis, jelly, tarts or to accompany game and poultry dishes.
Nutritional values and benefits. With 63 kcal and around 9.68 g of carbohydrate per 100 g, the blackcurrant is best known for its high vitamin C content and its antioxidant compounds, the anthocyanins, which give it its dark colour. These pigments are among the antioxidant foods useful for protecting cells. Its tart taste makes it an ideal partner for other small red fruits.
- Tasty pairings: combine blackcurrants with raspberries, blueberries or redcurrants for a colourful, vitamin-rich berry mix.
- Storage: fresh berries keep for 2 to 3 days in the fridge. You can freeze them whole to keep them for several months and add them to your preparations all year round.
- Gentle cooking: heat blackcurrants briefly to preserve their aromas and limit the breakdown of vitamin C.
Tips for active people. Thanks to its natural carbohydrates and water content, the blackcurrant is a refreshing snack before or after exercise. Blended in a smoothie with a yoghurt or a source of protein, it can round out a protein snack for recovery. Its tart flavour adds zing to post-workout preparations without excess calories.
Weight control. The blackcurrant stays reasonable in calories when eaten fresh. The caution mostly concerns its processed forms: jams, jellies, syrups and liqueurs concentrate a lot of added sugar. Favour the whole fruit or coulis with no added sugar to stay on track with weight loss. To place the blackcurrant among other fruits, see the food calorie table and explore the other berries in the fruit family. Varying your fruit through the seasons remains the best way to combine pleasure, freshness and dietary balance every day.