Super source
Fibre
4.64 g · 17% DV target
A tart and deeply pigmented berry with a robust, earthy sweetness, blackcurrants are prized for their intense concentration of protective plant pigments and their versatile role in both sweet and savoury culinary applications.
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 .1
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 .49
Consuming blackcurrants alongside high-carbohydrate meals can help lower postprandial glycaemia (the spike in blood sugar after eating) and reduce the insulin response .412
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 .2
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
4.64 g · 17% DV target
8.70 g · 17% DV target
0.24 g · Top 14% of fruits
0.49 g · Top 24% of fruits
1.53 mg · 10% DV target
197 mg · 219% DV target
Store unwashed in a breathable container.
Best for use in smoothies or baking.
Perennial shrubs generally have a lower carbon footprint than annual crops.
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.