Immune & Recovery
Currants
Small, tart berries (especially black currants) with one of the highest vitamin C contents of any fruit, several times that of citrus.
Recovery
Vision
Immunity
Serving
1/2 cup, fresh (56g)
Calories Per Serving
31
Key nutrients
Vitamin C, anthocyanins, potassium
Nutrient density
Not officially rated
Why it’s worth eating
Currants are high in vitamin C, potassium, and antioxidants. They support immune health and add flavor to baked goods, cereals, or trail mix.
What you may notice
Cold/flu frequency
Visual comfort in low light
Markers worth tracking
Vitamin C status
Vitamin A / carotenoid status
How to eat it
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.
Pairs well with
Healthy fats (yogurt), helps the body retain fat-soluble antioxidants longer
Other berries, broadens the polyphenol profile
Storage
Refrigerate fresh currants and use within a few days; dried currants keep for months in an airtight container.
The numbers, per 1/2 cup, fresh (56g)
5%
Vitamin K
0%
Vitamin A
26%
Vitamin C
1%
Calcium
3%
Iron
2%
Magnesium
3%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
2.4g
Currants, red and white, raw (FDC 173964)
Evidence
B
Promising small-trial signal for blood flow and endurance, but extract-based and modest - not an established whole-food clinical benefit.
Study dose vs. serving
EXTRACT GAP: trials typically use standardised extract capsules of about 300 mg anthocyanin rather than whole fruit.
New Zealand blackcurrant extract trials on cycling performance and peripheral blood flow; small samples.
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
Details
Type
Fruits & Veg
Season
Mid-summer (Jul)
Forms
Fresh, dried, juice, extract
Price
Mid
Bioactive
Delphinidin and cyanidin anthocyanins
Heat stable
No - anthocyanins degrade with heat
Reliability
3 / 5
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