Blackcurrant Nutrition Benefits and Facts

Nutritional summary

Blackcurrant consumption is consistently linked to improved athletic performance, with a systematic review and meta-analysis showing significant benefits when taken for seven days or more .
These berries contain high concentrations of anthocyanins (the pigments responsible for their deep purple colour), which are notably more abundant in blackcurrants than in many other commonly consumed berries .
Consuming blackcurrants alongside high-carbohydrate meals can help lower postprandial glycaemia (the spike in blood sugar after eating) and reduce the insulin response .
Although blackcurrants contain flavonoids (antioxidants) that may support blood vessel function, a systematic review of randomized controlled trials found they do not significantly lower blood pressure .
Early research suggests that blackcurrant supplementation may support bone health in postmenopausal women, though larger trials are needed to confirm these effects on bone mineral density .

Interesting fact

Commercial cultivation of blackcurrants was banned in the United States for most of the 20th century because they were thought to spread a fungus that threatened the timber industry.

Standout nutrients

EPIC

SOURCE

Vitamin C

EPIC

SOURCE

Ascorbic acid

EPIC

SOURCE

Total Flavonoids

EPIC

SOURCE

Sum of Polyphenols

kcal per 100g

Protein1.24g

Fat1.11g

Carbs0.52g

Fiber5.07g

Sugar8.70g

Fat breakdown

Polyunsat0.62g

Monounsat0.09g

Saturated0.17g

Seasonality

JanFebMarAprMayJunJulAugSepOctNovDec

PeakIn seasonOther months

Diet

VeganVegetarianPescatarianGluten FreeDairy FreePaleoLow Fodmap

Sustainability

Lighter footprint

Perennial shrubs generally have a lower carbon footprint than annual crops.

Confidencemedium

Storage

Refrigerate

3–5 days

Store unwashed in a breathable container.

Freeze

6–12 months

Best for use in smoothies or baking.

Flavour

Data & Sources

Harmonized from 4 validated sources

French Food Database

1 contributing source food

Phenol-Explorer

1 contributing source food

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

Claim citations

The effect of New Zealand blackcurrant on sport performance and related biomarkers: a systematic review and meta-analysis - PMC

[1]pmc.ncbi.nlm.nih.gov

The Effects of Blackcurrant and Raspberry Consumption on Blood Pressure: A Systematic Review and Meta-Analysis of Randomized Controlled Trials - PMC

[2]pmc.ncbi.nlm.nih.gov

Blackcurrant (Ribes nigrum) lowers sugar-induced postprandial glycaemia independently and in a product with fermented quinoa: a randomised crossover trial - PMC

[4]pmc.ncbi.nlm.nih.gov

Blackcurrants Reduce the Risk of Postmenopausal Osteoporosis: A Pilot Double-Blind, Randomized, Placebo-Controlled Clinical Trial - PMC

[9]pmc.ncbi.nlm.nih.gov

Apple and blackcurrant polyphenol-rich drinks decrease postprandial glucose, insulin and incretin response to a high-carbohydrate meal in healthy men and women - ScienceDirect

[12]www.sciencedirect.comsciencedirect.com

Coverage

Nutrients

FoodCompass

100.0

Version

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