The New Complete Book of Food

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r Currants

(Gooseberries)

See also Raisins.

Nutritional Profile

Energy value (calories per serving): Low

Protein: Moderate

Fat: Low

Saturated fat: Low

Cholesterol: None

Carbohydrates: High

Fiber: Moderate

Sodium: Low

Major vitamin contribution: Vitamin C

Major mineral contribution: Potassium

About the Nutrients in This Food

Fresh currants have moderate amounts of dietary fiber and are an excellent

source of vitamin C. Black currants, the berries used to make crème de

cassis, are more nutritious than red currants. NOTE: Dried “currants” are

grapes, not currants.

One-half cup fresh black currant has 1.3 g dietary fiber and 101 mg

vitamin C (135 percent of the RDA for a woman, 112 percent of the RDA

for a man). One-half cup fresh red currants have 1.9 g dietary fiber and

23 mg vitamin C (31 percent of the RDA for a woman, 26 percent of the

RDA for a man). One-half cup gooseberries has 1.4 g dietary fiber and 11

mg vitamin C (28 percent of the RDA for a woman, 23 percent of the RDA

for a man).

The Most Nutritious Way to Serve This Food

Fresh.

Diets That May Restrict or Exclude This Food

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