Calories in Currants
Nutrition Data & Information
Carbs, Fat Grams
Written by Sky Taylor, Diet Bites
Sweet Equals Dried Fruits
While the currant is quite nominal in energy content in its raw state, once it goes through a drying process - and additional sugars are added, the values spike quite significantly.
But it's not all bad news. While those individuals who need to avoid foods that are high in sugar content, for those who are of a healthy state, dried fruits can be a healthy choice.
And when it comes to currants as well as other dried fruits - such as cranberries, cherries, pineapple, mango and apples, generally just a bit of the fruit will add a lot of flavor to the dish.
Pairing Fruits With Other Food Groups
This is one food group which goes well with the other four. It pairs well with proteins. One of my favorite recipes is to add fresh fruit to pork - such as pineapple slices. Add just a spoon or two of light or dark brown sugar and oh wow - we're talking 'delish'.
They also go well with vegetables such as shredded carrots and golden raisins. What about the dairy food group? Fruit goes exceptionally well with yogurt or reduced fat ice cream. Or, frozen fruit whirled with low fat milk in a blender makes a delicious low calorie skinny shake.
What about the grain group?
Whether we're topping our English muffin with a peachy fruit spread or adding mashed fruits to our recipes to replace oil - fruits go extra well with grains.
Calories, Nutrition in Currants
|
Energy, Vitamins, Minerals |
Unit Measures | European Black, Raw
1 cup |
Red & White, Raw
1 cup |
Zante Dried
1 cup |
|
Ash |
g
|
0.96
|
0.74
|
3.40
|
|
Calcium, Ca |
mg
|
62
|
37
|
124
|
|
Calories |
kcal
|
71
|
63
|
408
|
|
Carbohydrate |
g
|
17.23
|
15.46
|
106.68
|
|
Cholesterol |
mg
|
0
|
0
|
0
|
|
Copper, Cu |
mg
|
0.096
|
0.120
|
0.674
|
|
Monounsaturated Fat |
g
|
0.065
|
0.031
|
0.068
|
|
Polyunsaturated Fat |
g
|
0.200
|
0.099
|
0.259
|
|
Saturated Fat |
g
|
0.038
|
0.019
|
0.040
|
|
Iron, Fe |
mg
|
1.72
|
1.12
|
4.69
|
|
Magnesium, Mg |
mg
|
27
|
15
|
59
|
|
Manganese, Mn |
mg
|
0.287
|
0.208
|
0.675
|
|
Niacin |
mg
|
0.336
|
0.112
|
2.326
|
|
Pantothenic acid |
mg
|
0.446
|
0.072
|
0.065
|
|
Phosphorus, P |
mg
|
66
|
49
|
180
|
|
Potassium, K |
mg
|
361
|
308
|
1284
|
|
Protein |
g
|
1.57
|
1.57
|
5.88
|
|
Retinol |
mcg
|
0
|
0
|
0
|
|
Riboflavin |
mg
|
0.056
|
0.056
|
0.204
|
|
Sodium, Na |
mg
|
2
|
1
|
12
|
|
Thiamin |
mg
|
0.056
|
0.045
|
0.230
|
|
Total Fat |
g
|
0.46
|
0.22
|
0.39
|
|
Vitamin A, IU |
IU
|
258
|
47
|
105
|
|
Vitamin A, RAE |
mcg_RAE
|
13
|
2
|
6
|
|
Vitamin B-6 |
mg
|
0.074
|
0.078
|
0.426
|
|
Vitamin E (alpha-tocopherol) |
mg
|
1.12
|
0.11
|
0.16
|
|
Water |
g
|
91.80
|
94.02
|
27.66
|
|
Zinc, Zn |
mg
|
0.30
|
0.26
|
0.95
|
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