Currants: A Super Food with
Immune System Vitamin C Powers

Written by Sky Taylor, Diet Bites


One cup of tiny black currants contain over 300% of the recommended daily allowance for Vitamin C - that's twice the Vitamin C potency power of a four-ounce orange.

Other nutrition facts surrounding the Super Food, Currants

- The Currant is naturally low in calories, 71 per cup for black currants and about 63 calories per cup for red & white currants.

- Zante currants contain more calories; about 204 per 1/2 cup - which is about three times more than the popular black specimen.

- This super food contains zero cholesterol, thus won't impact heart health.

- It is naturally low in dietary fat; the European black specimen contain less than 1/2 a gram per cup. The red and white specimens contain 0.22 grams per cup and the Zante contains 0.39 grams for the same amount.

- All varieties of this super food boost immunity due to its amazing Vitamin C content.  The Zante contains almost 7 mgs of Vitamin C - so it's  not the star in this nutritional race. That goes to the European black at 202.7 mgs per cup! The red and white specimens contain an impressive 45.9 mgs.

coffee- The Currant is a source of protein; the European black, red and white specimens contain 1.57 grams per cup. Here is where the Zante shines as it contains 5.88 protein grams per cup.

- Red, white and black currants pack fiber power: about 4.5 grams for black & about 4.8 grams for red and white. But yet again the Zante shines at 9.8 dietary fiber grams.

Serving Suggestion for Currant, The Super Food

Adding Bling With Currants

- Add to wild rice and stuffing - and it doesn't have to be the holidays in order to enjoy stuffing.

- Make a reduced calorie mincemeat pie using currants, golden raisins, orange rind & Splenda.

- Add to muffin batter and enjoy with a cup of your favorite Espresso.

- Create a yummy raisin and currant salad using shredded carrots, light Miracle Whip and currants. You will need the following ingredients for this recipe:

1 small bag of shredded carrots; you can purchase them pre-shredded if you wish and if time is an issue.

1/2 cup of the following mix: golden raisins, dark raisins, dried cranberries and currants of any variety

1/3 to 1/2 cup of Miracle Whip Light

Simply mix all of the ingredients together and stir until the Miracle Whip clings to all of the carrot strips and the fruit is well-coated. If you wish, you can add a spoon of white table sugar to the recipe if more sweetness is desired - or sugar substitute. A dash of pineapple juice or a splash of fresh milk will also alter the recipe slightly - each adding a unique flavor.

Let's do a quick summary of this super foods amazing nutritional benefits based on its raw state:

Nutritional Benefits Based on 1 Cup

Zante Currants

European Black Currants

Red & White Currants

Fiber g

9.8star

4.5

4.8

Fat g, Total

0.39

0.46

0.22star

Protein g

5.88star

1.57

1.57

Calories

408

71

63star

Vitamin mg

7

202.7star

45.9

Zante, Red & White Currants, Calories & Nutrition Facts

 

Nutritional Elements

 

Units

ZANTE CURRANTS, DRIED

RED & WHITE CURRANTS, RAW

100 grams

1 Cup

100 grams

1 Cup

Energy, Calories

kcals

283

408

56

63

Protein

g

4.08

5.88

1.40

1.57

Carbohydrates

g

74.08

106.68

13.80

15.46

Fiber, Dietary

g

6.8

9.8

4.3

4.8

Sugars

g

67.28

96.88

7.37

8.25

Total Fat

g

0.27

0.39

0.20

0.22

Saturated Fat

g

0.028

0.040

0.017

0.019

Monounsaturated Fat

g

0.047

0.068

0.028

0.031

Polyunsaturated Fat

g

0.180

0.259

0.088

0.099

Cholesterol

mg

0

0

0

0

Minerals, Vitamins
Calcium

mg

86

124

33

37

Iron

mg

3.26

4.69

1.00

1.12

Magnesium

mg

41

59

13

15

Phosphorus

mg

125

180

44

49

Potassium

mg

892

1284

275

308

Sodium

mg

8

12

1

1

Zinc

mg

0.66

0.95

0.23

0.26

Vitamin C

mg

4.7

6.8

41.0

45.9

Thiamin

mg

0.160

0.230

0.040

0.045

Riboflavin

mg

0.142

0.204

0.050

0.056

Niacin

mg

1.615

2.326

0.100

0.112

Vitamin B-6

mg

0.296

0.426

0.070

0.078

Folate, DFE

g

10

14

8

9

Vitamin B-12

g

0.00

0.00

0.00

0.00

Vitamin A, RAE

g

4

6

2

2

Vitamin A

IU

73

105

42

47

Vitamin E

mg

0.11

0.16

0.10

0.11

Vitamin D2 + D3

g

0.0

0.0

0.0

0.0

Vitamin D

mg

0

0

0

0

Vitamin K

g

3.3

4.8

11.0

12.3

European Black Currants, Calories & Nutrition Facts

Nutritional Elements

Units

100 grams

1 Cup

Energy, Calories

kcals

63

71

Protein

g

1.40

1.57

Carbohydrates

g

15.38

17.23

Total Fat

g

0.41

0.46

Saturated Fat

g

0.034

0.038

Monounsaturated Fat

g

0.058

0.065

Polyunsaturated Fat

g

0.179

0.200

Cholesterol

mg

0

0

Minerals, Vitamins
Calcium

mg

55

62

Iron

mg

1.54

1.72

Magnesium

mg

24

27

Phosphorus

mg

59

66

Potassium

mg

322

361

Sodium

mg

2

2

Zinc

mg

0.27

0.30

Vitamin C

mg

181.0

202.7

Thiamin

mg

0.050

0.056

Riboflavin

mg

0.050

0.056

Niacin

mg

0.300

0.336

Vitamin B-6

mg

0.066

0.074

Vitamin B-12

g

0.00

0.00

Vitamin A, RAE

g

12

13

Vitamin A

IU

230

258

Vitamin E

mg

1.00

1.12

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