Blackcurrant: Calories and Nutrition Analyse

When it comes to berries, blackcurrants are often overshadowed by their more popular cousins like strawberries and blueberries. However, these small, tart berries pack a nutritional punch that can't be ignored. Rich in vitamins, minerals, and antioxidants, blackcurrants are a low-calorie, nutrient-dense food that can play a significant role in a healthy diet. Let's dive into the nutritional profile of blackcurrants and discover why they should be a part of your fruit intake.

Blackcurrant Calories and Nutritional Benefits

Blackcurrants are surprisingly low in calories, with just 63 calories per 100 grams, making them an excellent snack for those monitoring their calorie intake. But don't let the low calorie count fool you; these berries are bursting with nutrients.

Carbs in Blackcurrant

Carbohydrates are the primary macronutrient in blackcurrants, with 15.38 grams per 100 grams. However, they are also high in dietary fiber, offering 4.3 grams, which aids in digestion and helps maintain a healthy gut. The glycemic index (GI) of blackcurrants is low (15), making them an excellent choice for people with diabetes or those trying to manage their blood sugar levels.

Protein and Fat in Blackcurrant

While not a significant source of protein, blackcurrants provide 1.4 grams of protein per 100 grams. They are also low in fat, containing just 0.41 grams, with negligible amounts of saturated fat. This makes blackcurrants a heart-healthy addition to any diet.

Vitamins and Minerals in Blackcurrant

Blackcurrants are a powerhouse of vitamins and minerals. They are an exceptional source of Vitamin C, with 181 mg per 100 grams, which is more than three times the recommended daily intake for adults. Vitamin C is crucial for immune system function, skin health, and iron absorption.

They also provide a good amount of Vitamin A (230 IU), essential for vision and immune function, and several B vitamins, including B1, B2, B3, B5, B6, and B9, which are vital for energy production and brain health.

In terms of minerals, blackcurrants offer a wealth of nutrients including calcium (55 mg), iron (1.54 mg), magnesium (24 mg), phosphorus (59 mg), potassium (322 mg), and zinc (0.27 mg). These minerals support bone health, oxygen transport, muscle function, and overall cellular health.

Integrating Blackcurrants into Your Diet

Incorporating blackcurrants into your diet is a delicious way to boost your nutritional intake. They can be enjoyed fresh or used in a variety of recipes, from smoothies and yogurts to jams and desserts. Given their high nutritional value and low calorie count, blackcurrants are an excellent choice for anyone looking to enhance their diet with more fruits.

In conclusion, blackcurrants may be small, but they are mighty in terms of nutrition. With low calories, beneficial fats, and a high content of vitamins and minerals, blackcurrants can contribute significantly to a balanced and healthy diet. So next time you're looking for a nutritious snack or a way to enrich your meals, consider reaching for some blackcurrants.