Red and Black Currants: Which One Is Healthier?

In general, both red currants and black currants can be considered healthy. With 33 or 39 kcal per 100 grams, they are low in calories and contain plenty of vitamin C and fiber. Beta-carotene, vitamin E, and numerous minerals are also absorbed through the consumption of currants.

In terms of vitamin C content, however, blackcurrants are more than five times superior to redcurrants. They also contain twice as much fiber as red fruits. Vitamin C is required in the body for the formation of collagen and the maintenance of immune system functions. Fiber, on the other hand, is important for healthy digestion. To get the full benefit of the vitamin richness of the berries, they should be consumed fresh: currant juice contains less than half the vitamin and nutrient levels of raw berries.

These vitamins and nutrients are contained in 100 grams of currants:

• Vitamin C: 35 mg (red), 175 mg (black)
• Vitamin E: 0.7 mg (red), 1.9 mg (black)
• Beta carotene: 25 µg (red), 80 µg (black)
• Potassium: 210 mg (red), 290 mg (black)
• Calcium: 30 mg (red), 45 mg (black)
• Phosphorus: 25 mg (red), 40 mg (black)
• Magnesium: 15 mg (red), 15 mg (black)