Currants
Small, tart berries (especially black currants) with one of the highest vitamin C contents of any fruit, several times that of citrus.
Immunity
Heart Health
Vision
Currants are high in vitamin C, potassium, and antioxidants. They support immune health and add flavor to baked goods, cereals, or trail mix.
Currants
Per
1/2 cup, fresh (56g)
Calories
31
Vitamin K
5%
Vitamin A
0%
Vitamin C
26%
Vitamin B12
0%
Vitamin D
0%
Iron
3%
Magnesium
2%
Potassium
3%
Calcium
1%
Fiber
2.4g
Nutrition Highlights
Vitamin C, anthocyanins, potassium
—
Nutrition Density Score (ANDI Score)
Not officially rated
Editorial estimate
Prep Tip
Eat fresh black currants raw if you can find them, or use dried (often labeled 'currants' but botanically a small grape) in baking — the two are different fruits entirely despite the shared name.
Absorption Boost
Healthy fats (yogurt) — helps the body retain fat-soluble antioxidants longer
Other berries — broadens the polyphenol profile
Use Caution If
You take blood thinners — modest vitamin K content in some preparations; the fresh berries themselves are lower-risk
You're managing blood sugar closely — dried currants (the grape variety) are concentrated in natural sugar
Storage
Refrigerate fresh currants and use within a few days; dried currants keep for months in an airtight container.
Biomarkers to Track
Subjective
(Daily)
Cold/flu frequency
Visual comfort in low light
Objective
(Quarterly)
Vitamin C status
Vitamin A / carotenoid status