Nutrients in 100 calories of Black Currants

Raw European Black Currants (Ribes nigrum).

Weight per 100 Calories

Black Currants

159g

Raw European Black Currants has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

87%

100 kcal ▼

Macro Nutrients

Black Currants

Energy100 kcal

3.45%

Raw European Black Currants have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.65 g

0.67%

Raw European Black Currants have 0.65079365079365 g of Fat per 100 calories, which is 0.67% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.054 g

0.17%

Raw European Black Currants have 0.053968253968254 g of Saturated Fat per 100 calories, which is 0.17% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.11 g

7.14%

Raw European Black Currants have 0.11428571428571 g of Omega 3 per 100 calories, which is 7.14% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.17 g

Raw European Black Currants have 0.16984126984127 g of Omega 6 per 100 calories, which is 1% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw European Black Currants have 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate24.4 g

18.8%

Raw European Black Currants have 24.412698412698 g of Carbohydrate per 100 calories, which is 18.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

No information available

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber

No information available

Protein2.22 g

3.97%

Raw European Black Currants have 2.2222222222222 g of Protein per 100 calories, which is 3.97% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Black Currants

Vitamin A19 μg

2.1%

RAE, retinol activity equivalents

Raw European Black Currants have 19.047619047619 μg of Vitamin A per 100 calories, which is 2.1% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.079 mg

6.6%

Thiamine

Raw European Black Currants have 0.079365079365079 mg of Vitamin B1 per 100 calories, which is 6.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.079 mg

6.1%

Riboflavin

Raw European Black Currants have 0.079365079365079 mg of Vitamin B2 per 100 calories, which is 6.1% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.48 mg

2.98%

Niacin, nicotinic acid, niacinamide

Raw European Black Currants have 0.47619047619048 mg of Vitamin B3 per 100 calories, which is 2.98% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.63 mg

12.6%

Pantothenic acid

Raw European Black Currants have 0.63174603174603 mg of Vitamin B5 per 100 calories, which is 12.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.1 mg

8.06%

Pyridoxine

Raw European Black Currants have 0.1047619047619 mg of Vitamin B6 per 100 calories, which is 8.06% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9

Folates and Folic Acid

No information available

Vitamin B120 μg

Cobalamin

Raw European Black Currants have 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C287 mg

319%

Ascorbic acid

Raw European Black Currants have 287.30158730159 mg of Vitamin C per 100 calories, which is 319% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

No information available

Vitamin E1.6 mg

10.6%

Tocopherols and Tocotrienols

Raw European Black Currants have 1.5873015873016 mg of Vitamin E per 100 calories, which is 10.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Black Currants

Calcium87.3 mg

8.73%

Raw European Black Currants have 87.301587301587 mg of Calcium per 100 calories, which is 8.73% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.14 mg

15%

Raw European Black Currants have 0.13650793650794 mg of Copper per 100 calories, which is 15% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron2.44 mg

30.6%

Raw European Black Currants have 2.4444444444444 mg of Iron per 100 calories, which is 30.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium38 mg

9.07%

Raw European Black Currants have 38.095238095238 mg of Magnesium per 100 calories, which is 9.07% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.41 mg

17.7%

Raw European Black Currants have 0.40634920634921 mg of Manganese per 100 calories, which is 17.7% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus94 mg

13.4%

Raw European Black Currants have 93.650793650794 mg of Phosphorus per 100 calories, which is 13.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium511 mg

15%

Raw European Black Currants have 511.11111111111 mg of Potassium per 100 calories, which is 15% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium3.17 mg

0.21%

Raw European Black Currants have 3.1746031746032 mg of Sodium per 100 calories, which is 0.21% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.43 mg

3.9%

Raw European Black Currants have 0.42857142857143 mg of Zinc per 100 calories, which is 3.9% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water130 g

3.5%

Raw European Black Currants have 130.09523809524 g of Water per 100 calories, which is 3.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Raw European Black Currants:

100 calories of Black Currants has outstanding amounts of Vitamin C.
It has a good amount of Vitamin B5, Vitamin B6 and Vitamin E.
It also has some Vitamin B1, Vitamin B2 and Vitamin B3.
While 100 calories of product has trace amounts of Vitamin A, it has no Vitamin B12.

Minerals in 100 calories of Raw European Black Currants:

100 calories of Black Currants is an excellent source of Iron.
It has a good amount of Calcium, Copper, Magnesium, Manganese, Phosphorus and Potassium.
It also has some Zinc.
It has no Sodium.

Macronutrients in 100 calories of Raw European Black Currants:

100 calories of Black Currants has a good amount of Omega 3 and Carbohydrate.
It has some Protein.
While 100 calories of product has trace amounts of Omega 6, it has no Fat and Saturated Fat.

Compare Raw European Black Currants with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 100 calories of Black Currants

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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