Currant
Currants are small, tart berries rich in vitamin C and potassium, offering significant antioxidant and anti-inflammatory support with minimal calories.
Variants (2)
Nutrition · per ~40 g serving · ≈ 1 medium piece
- Vitamin C72.4 mg80% DV
- Vitamin B60.16 mg9% DV
- Vitamin E0.40 mg3% DV
- Thiamin0.02 mg2% DV
- Riboflavin0.02 mg2% DV
- Niacin0.12 mg<1% DV
- Vitamin A4.8 iu<1% DV
- Manganese0.10 mg4% DV
- Copper0.03 mg4% DV
- Iron0.62 mg3% DV
- Potassium128.8 mg3% DV
- Magnesium9.6 mg2% DV
- Phosphorus23.6 mg2% DV
- Calcium22.0 mg2% DV
- Zinc0.11 mg<1% DV
- Sodium0.80 mg<1% DV
- Polyunsaturated Fat0.07 g
- Monounsaturated Fat0.02 g
- Saturated Fat0.01 g
- Anthocyanins~80 mg
- Polyphenols~60 mg
Score · 83/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin C201% DV
- Vitamin B623% DV
- Manganese11% DV
- Copper10% DV
- Iron9% DV
Overview
Currants—small berries from the Ribes genus, native to Europe and Asia—come in black, red, and white varieties, each with distinct phytonutrient profiles. Black currants are particularly notable for their exceptionally high anthocyanin and proanthocyanidin content, compounds with strong antioxidant and vascular-protective properties. With 181 mg of vitamin C per 100g (over 200% of daily value), currants support immune function and collagen synthesis. The 322 mg of potassium aids cardiovascular regulation and blood pressure management. Black currants contain gamma-linolenic acid (GLA), a rare omega-6 polyunsaturated fatty acid with emerging evidence for anti-inflammatory effects. The polyphenol profile, particularly in black varieties, has demonstrated benefits for endothelial function and microcirculation. Red currants, while lower in anthocyanins, retain significant vitamin C and offer dietary flexibility. Historically used in traditional medicine across Nordic and Eastern European regions, modern research validates their role in supporting vascular health, cognitive function, and cellular protection—key pillars of healthy aging. The low caloric density (63 kcal/100g) with high nutrient concentration makes currants an efficient longevity food for micronutrient-dense snacking and targeted supplementation.
Health Benefits (5)
- Enhanced vascular endothelial function and blood flowmoderateAnthocyanins in black currants improve nitric oxide bioavailability, relaxing blood vessel walls and reducing arterial stiffness
- Reduced systemic inflammation and oxidative stressstrongHigh anthocyanin and proanthocyanidin content neutralize free radicals and inhibit pro-inflammatory cytokine production
- Improved eye health and visual functionmoderateAnthocyanins accumulate in ocular tissue, protecting against blue-light damage and supporting macular degeneration prevention
- Enhanced immune resilience via vitamin CstrongVitamin C (181 mg/100g) supports T-cell proliferation, antibody production, and neutrophil function
- Blood pressure regulation through potassium and vasodilationmoderateHigh potassium (322 mg/100g) supports sodium-potassium gradient; anthocyanins promote vasodilation
Food Pairings
- ·Pair with dark chocolate (70%+ cacao) because both are rich in polyphenols; combined anthocyanins enhance antioxidant synergy
- ·Pair with almonds because vitamin C in currants enhances non-heme iron absorption from nuts' micronutrient profile, improving mineral bioavailability
- ·Pair with Greek yogurt because probiotics support polyphenol metabolism and the fat enhances carotenoid absorption
- ·Pair with ginger or turmeric because both share anti-inflammatory properties; combined effects amplify IL-6 and TNF-α reduction
- ·Pair with green tea because EGCG and anthocyanins work synergistically to enhance vascular protection and cellular antioxidant capacity
Practical Tips
- ·Select black currants over red varieties for maximum anthocyanin content; black currants contain 3-4x higher polyphenol levels
- ·Consume fresh or lightly cooked to preserve heat-sensitive vitamin C; frozen currants retain anthocyanins equally well for long-term storage
- ·Store fresh currants at 32°F (0°C) in breathable containers for 2-3 weeks; freeze on trays before bagging for year-round access
- ·Aim for 1-2 tablespoons (15-30g) daily as a snack or smoothie addition; this provides ~27-54 mg vitamin C and significant anthocyanin load without excessive sugar
- ·For maximum bioavailability, consume with a small amount of fat (nuts, olive oil, yogurt) and vitamin C-rich foods to potentiate absorption of fat-soluble compounds
Optimal Timing
Currants' low glycemic load and high micronutrient density make them suitable any time of day. Morning consumption supports immune priming; post-workout timing aids recovery via antioxidant support and potassium replenishment.
High vitamin C and polyphenols are bioavailable on empty stomach; can be consumed during intermittent fasting for antioxidant benefit without breaking metabolic state
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other fruits
Per 100 g of the default form. Bars show how much higher or lower currant is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about currant
What is currant?
Currant is classified as a fruit. Currants are small, tart berries rich in vitamin C and potassium, offering significant antioxidant and anti-inflammatory support with minimal calories.
Is currant healthy?
Currant scores 83/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin C, Vitamin B6, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is currant high in protein?
Not particularly. A 40 g serving provides about 0.6 g of protein (~1% of the 50 g daily value).
Is currant high in fiber?
Not really. A 40 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in currant?
In a 40 g serving, currant is highest in Vitamin C (~80% DV).
Is currant keto-friendly?
Sometimes — it depends on your daily carb budget. A 40 g serving has about 6.2 g of net carbs (6.2 g total minus 0 g fiber).
When is the best time to eat currant?
Best any time of day. Currants' low glycemic load and high micronutrient density make them suitable any time of day. Morning consumption supports immune priming; post-workout timing aids recovery via antioxidant support and potassium replenishment.
How much currant should I eat?
A typical serving is around 40 g (~25 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating currant alongside several other fruit sources.
What pairs well with currant?
Currant pairs nicely with: Pair with dark chocolate (70%+ cacao) because both are rich in polyphenols; combined anthocyanins enhance antioxidant synergy; Pair with almonds because vitamin C in currants enhances non-heme iron absorption from nuts' micronutrient profile, improving mineral bioavailability; Pair with Greek yogurt because probiotics support polyphenol metabolism and the fat enhances carotenoid absorption; Pair with ginger or turmeric because both share anti-inflammatory properties; combined effects amplify IL-6 and TNF-α reduction.
Supplements that mirror Currant's nutrient profile
Encyclopedia entries that supply the same signature nutrients currant contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Currant
These are the nutrients currantcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.