Redcurrant Nutrition Benefits and Facts

Nutritional summary

Redcurrants are a significant source of vitamin C, containing approximately 41 mg per 100g in their raw form .
These berries provide a medium antioxidant capacity, contributing between 10% and 16% of the recommended daily antioxidant intake through various polyphenols (plant compounds that protect cells from damage) .
The fruit contains anthocyanins (the pigments responsible for its red color), which are rapidly absorbed by the body and can be detected in blood plasma within 30 minutes of consumption .
While general berry consumption is linked to improved cholesterol levels, specific clinical trials on redcurrants are more limited than those for blackcurrants or cranberries .

Interesting fact

Unlike many other fruits, redcurrants have a high pectin content, making them naturally self-thickening when boiled with sugar for jellies or preserves.

Standout nutrients

SUPER

SOURCE

Vitamin C

ELITE

SOURCE

Ascorbic acid

ACE

SOURCE

Total Stilbenes

GREAT

SOURCE

Total Flavonoids

kcal per 100g

Protein1.34g

Fat1.20g

Carbs0.67g

Fiber4.07g

Sugar6.02g

Fat breakdown

Polyunsat0.55g

Monounsat0.19g

Saturated0.29g

Seasonality

JanFebMarAprMayJunJulAugSepOctNovDec

PeakIn seasonOther months

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Lighter footprint

Perennial shrubs generally have low carbon footprints and require minimal tilling.

Confidencemedium

Storage

Refrigerate

3–5 days

Keep on the stems until ready to use to prevent bruising.

Freeze

6–12 months

Freeze in a single layer before bagging.

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

Relationship between color and antioxidant capacity of fruits and vegetables - PMC

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

Foraging Wild Edibles: Dietary Diversity in Expanded Food Systems - PMC

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

Effect of Blackcurrant Consumption on the Genitourinary System: A Literature Review - PMC

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

Regular Consumption of Cocoa and Red Berries as a Strategy to Improve Cardiovascular Biomarkers via Modulation of Microbiota Metabolism in Healthy Aging Adults - PMC

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

Dietary Effects of Anthocyanins in Human Health: A Comprehensive Review - PMC

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

Coverage

Nutrients

FoodCompass

100.0

Version

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