Currants: calorie content, beneficial properties. The benefits of black currant

Quick answer: The calorie content of black currants is 46 kcal per 100 grams. Read more about the benefits of berries for effective weight loss below.

Black currant helps strengthen the immune system, treat atherosclerosis and fight against colds. The berry is also effective for weight loss. It contains a minimal amount of calories and helps burn fat due to its high concentration of vitamin C.

Energy value of black currant

Ripe fruits are very rich in vitamins, microelements and nutrients. It contains vitamins: A, B, P, E, K. It contains large quantities of fruit sugar, pectin, phosphoric acid, potassium, iron, essential oils and phosphorus.

If you eat about twenty blackcurrant berries during the day, the daily dose of vitamin C in the body will be completely consumed.

The energy value of black currant is 46 kcal per 100 grams of fruit.

1. carbohydrates - 13.3 g;
2. proteins - 1.5 g;
3. fats - 0.42 g.

The large percentage of fiber in fruits allows you to quickly feel full, which naturally limits the amount of fiber consumed at a time. Currant jam can serve as a sugar substitute. Both black and red currants will do.

Due to the high content of vitamin C, several times more than in lemon, currant fruits and juice help burn calories during exercise. All these positive factors actively contribute to weight loss or maintaining it at an acceptable level.

Berries contain easily digestible sugars such as glucose and fructose, which are low in calories. They are also rich in acids: citric and apple. Due to the high content of vitamin B, eating currant berries actively promotes skin regeneration.

Many people want to know the calorie content of black currants frozen or with various cooking methods. Then see the table below.

Name	Calories per 100 grams
Frozen black currants	46 kcal
Blackcurrant jam	280 kcal
Blackcurrant with sugar	220 kcal
Blackcurrant compote	28 kcal
Blackcurrant jelly	38 kcal
Blackcurrant juice	34 kcal

Benefits for a slim figure

Black currant is rightfully a product of dietary and healthy nutrition. It stimulates increased immunity, strengthens the body, and helps resist colds.

The berry is actively used to prevent diseases:

• of cardio-vascular system;
• cancerous formations;
• diabetes in the early stages;
• vision problems;
• increasing intelligence in elderly patients;
• liver and kidney diseases;
• respiratory tract diseases;
• atherosclerosis.

Currant fruits contain substances that have antioxidant, anti-inflammatory and disinfectant effects. The juice has an excellent effect on restoring the internal strength of the body, weakened after illness or surgery.

A decoction of berries is used for:

• gastritis;
• anemia;
• hypertension;
• severe cough;
• bleeding gums;
• sore throat.

When frozen or cooked, the berries do not lose much of their beneficial properties, which makes products made from this berry an indispensable product for home use.

Tea brewed from blackcurrant leaves has general strengthening, invigorating, anti-inflammatory, and diuretic effects. The infusion is prescribed as a weak laxative, for bleeding and as a diaphoretic.

Due to the presence of ascorbic acid and pectins in large quantities, it actively promotes the removal of radioisotopes from the body. This property of the fruit is used in the diet of workers working in hazardous industries, especially with increased background radiation.

With all the advantages of black currant, there are also contraindications to its use:

1. Long-term consumption of fruits increases blood clotting.
2. It is also not recommended to consume black currants if you have a stomach ulcer, gastric acidity disorder, or gastritis.
3. You should not consume blackcurrant berries and juice after a heart attack or stroke.
4. Children may have allergies, but in limited quantities the juice increases hemoglobin.
5. During pregnancy, it is better to refrain from adding black currants in any form to your diet.

Diet based on currant fruits

I actively use currant fruits in low-calorie dishes and diets for weight loss.

In most cases, a four-day currant diet is recommended. In addition to currants, the diet should contain foods with proteins, fats and carbohydrates. They use eggs, yogurt, herbs, milk, white chicken meat, and olive oil.

If there are any contraindications, then as an alternative you can replace the four-day diet with a curd and currant fasting day.

When losing weight, you can eat both black currants, red and white. If there are no specific indications and taste preferences, then you can alternate between different types of currant fruits every day, sometimes including a mixture of all three types in your diet.

Before starting a currant diet, you must consult a nutritionist. Due to the fairly low carbohydrate content in berries, this diet is difficult to tolerate, and you need to be prepared for this.

CHEMICAL COMPOSITION AND NUTRITIONAL ANALYSIS

Nutritional value and chemical composition "Black currant".

The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.

Nutrient	Quantity	Norm**	% of the norm in 100 g	% of the norm in 100 kcal	100% normal
Calorie content	44 kcal	1684 kcal	2.6%	5.9%	3827 g
Squirrels	1 g	76 g	1.3%	3%	7600 g
Fats	0.4 g	60 g	0.7%	1.6%	15000 g
Carbohydrates	7.3 g	211 g	3.5%	8%	2890 g
Organic acids	2.3 g	~
Alimentary fiber	4.8 g	20 g	24%	54.5%	417 g
Water	83.3 g	2400 g	3.5%	8%	2881 g
Ash	0.9 g	~
Vitamins
Vitamin A, RE	17 mcg	900 mcg	1.9%	4.3%	5294 g
beta carotene	0.1 mg	5 mg	2%	4.5%	5000 g
Vitamin B1, thiamine	0.03 mg	1.5 mg	2%	4.5%	5000 g
Vitamin B2, riboflavin	0.04 mg	1.8 mg	2.2%	5%	4500 g
Vitamin B4, choline	12.3 mg	500 mg	2.5%	5.7%	4065 g
Vitamin B5, pantothenic	0.4 mg	5 mg	8%	18.2%	1250 g
Vitamin B6, pyridoxine	0.13 mg	2 mg	6.5%	14.8%	1538 g
Vitamin B9, folates	5 mcg	400 mcg	1.3%	3%	8000 g
Vitamin C, ascorbic acid	200 mg	90 mg	222.2%	505%	45 g
Vitamin E, alpha tocopherol, TE	0.7 mg	15 mg	4.7%	10.7%	2143 g
Vitamin H, biotin	2.4 mcg	50 mcg	4.8%	10.9%	2083 g
Vitamin K, phylloquinone	0.1 mcg	120 mcg	0.1%	0.2%	120000 g
Vitamin RR, NE	0.4 mg	20 mg	2%	4.5%	5000 g
Niacin	0.3 mg	~
Macronutrients
Potassium, K	350 mg	2500 mg	14%	31.8%	714 g
Calcium, Ca	36 mg	1000 mg	3.6%	8.2%	2778 g
Silicon, Si	60.9 mg	30 mg	203%	461.4%	49 g
Magnesium, Mg	31 mg	400 mg	7.8%	17.7%	1290 g
Sodium, Na	32 mg	1300 mg	2.5%	5.7%	4063 g
Sera, S	2 mg	1000 mg	0.2%	0.5%	50000 g
Phosphorus, Ph	33 mg	800 mg	4.1%	9.3%	2424 g
Chlorine, Cl	14 mg	2300 mg	0.6%	1.4%	16429 g
Microelements
Aluminium, Al	561.5 mcg	~
Bor, B	55 mcg	~
Vanadium, V	4 mcg	~
Iron, Fe	1.3 mg	18 mg	7.2%	16.4%	1385 g
Iodine, I	1 mcg	150 mcg	0.7%	1.6%	15000 g
Cobalt, Co	4 mcg	10 mcg	40%	90.9%	250 g
Lithium, Li	0.9 mcg	~
Manganese, Mn	0.18 mg	2 mg	9%	20.5%	1111 g
Copper, Cu	130 mcg	1000 mcg	13%	29.5%	769 g
Molybdenum, Mo	24 mcg	70 mcg	34.3%	78%	292 g
Nickel, Ni	1.6 mcg	~
Rubidium, Rb	11.8 mcg	~
Selenium, Se	1.1 mcg	55 mcg	2%	4.5%	5000 g
Strontium, Sr	14.4 mcg	~
Fluorine, F	17 mcg	4000 mcg	0.4%	0.9%	23529 g
Chromium, Cr	0.8 mcg	50 mcg	1.6%	3.6%	6250 g
Zinc, Zn	0.13 mg	12 mg	1.1%	2.5%	9231 g
Zirconium, Zr	10 mcg	~
Digestible carbohydrates
Starch and dextrins	0.6 g	~
Mono- and disaccharides (sugars)	7.3 g	max 100 g
Glucose (dextrose)	1.5 g	~
Sucrose	1 g	~
Fructose	4.2 g	~
Saturated fatty acids
Saturated fatty acids	0.1 g	max 18.7 g
Polyunsaturated fatty acids
Omega-3 fatty acids	0.072 g	from 0.9 to 3.7 g	8%	18.2%
Omega-6 fatty acids	0.107 g	from 4.7 to 16.8 g	2.3%	5.2%

Energy value Black currant is 44 kcal.

• 250 ml glass = 155 g (68.2 kcal)
• Glass 200 ml = 125 g (55 kcal)

Main source: Skurikhin I.M. and others. Chemical composition of food products. .

** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the My Healthy Diet app.

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NUTRIENT BALANCE

Most foods may not contain the full range of vitamins and minerals. Therefore, it is important to eat a variety of foods to meet the body's needs for vitamins and minerals.

Product calorie analysis

SHARE OF BZHU IN CALORIES

Ratio of proteins, fats and carbohydrates:

Knowing the contribution of proteins, fats and carbohydrates to calorie content, you can understand how well a product or diet meets the standards of a healthy diet or the requirements of a certain diet. For example, the US and Russian Departments of Health recommend 10-12% of calories come from protein, 30% from fat and 58-60% from carbohydrates. The Atkins diet recommends low carbohydrate intake, although other diets focus on low fat intake.

If more energy is expended than it is received, the body begins to use up fat reserves, and body weight decreases.

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USEFUL PROPERTIES OF BLACK CURRANTS

Black currant rich in vitamins and minerals such as: vitamin C - 222.2%, potassium - 14%, silicon - 203%, cobalt - 40%, copper - 13%, molybdenum - 34.3%

What are the benefits of black currant?

• Vitamin C participates in redox reactions, the functioning of the immune system, and promotes the absorption of iron. Deficiency leads to loose and bleeding gums, nosebleeds due to increased permeability and fragility of blood capillaries.
• Potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of conducting nerve impulses and regulating pressure.
• Silicon is included as a structural component in glycosaminoglycans and stimulates collagen synthesis.
• Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
• Copper is part of enzymes that have redox activity and are involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing oxygen to the tissues of the human body. Deficiency is manifested by disturbances in the formation of the cardiovascular system and skeleton, and the development of connective tissue dysplasia.
• Molybdenum is a cofactor for many enzymes that ensure the metabolism of sulfur-containing amino acids, purines and pyrimidines.

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The nutritional value- content of carbohydrates, fats and proteins in the product.

Nutritional value of food product- a set of properties of a food product, the presence of which satisfies the physiological needs of a person for the necessary substances and energy.

Vitamins, organic substances required in small quantities in the diet of both humans and most vertebrates. Vitamin synthesis is usually carried out by plants, not animals. A person's daily requirement for vitamins is only a few milligrams or micrograms. Unlike inorganic substances, vitamins are destroyed by strong heat. Many vitamins are unstable and are “lost” during cooking or food processing.

Currants are a tasty and healthy berry, which, despite all its advantages, has a fairly low calorie content. This does not prevent the berries from containing a huge amount of vitamins, minerals and other nutrients valuable to the body. Many associate the benefits of the product with a high concentration of ascorbic acid, but the berries also have many other valuable qualities.

Chemical composition of berries

Black aromatic berries contain a huge amount of vitamins, pantothenic and folic acids. They make the chemical composition of blackcurrant unique! The concentration of pantothenic acid exceeds many other products - 0.4 mg per 100 g of berries.

Everyone knows that it occupies a leading place among products in terms of the amount of potassium. You will be surprised, but black currant is twice as superior to it in this indicator. The berries also contain a huge amount of vitamin E, second only to rose hips and cloudberries.

Among the micro- and macroelements in fresh or frozen blackcurrant berries, the following are present:

The amount of vitamins in black currants, both fresh and frozen or dried berries, as well as in fruit drinks, compote or jelly, is amazing. The chemical composition of black currant in any form includes the following vitamins:

• ascorbic acid;
• almost all B vitamins;
• retinol or vitamin A;
• vitamin E or tocopherol.

Nutritional value of black currant berries

Black currant berries do not have the highest nutritional value. 100 g of fresh berries contains the following amount of BJU and other components:

• proteins - 1 g;
• carbohydrates - 7 g;
• fats - 0.5 g;
• water - 83 g;
• unsaturated omega-3 acids - 0.1 g;
• monosaccharides and disaccharides - 7.5 g;
• saturated fat - 0.1 g;
• organic acids - 2.5 g.

How many calories are in berries?

The calorie content of these berries depends on their condition. Fresh, dried or frozen currants are considered the healthiest, but there are other options. Let's look at the calorie content of black currants in different states per 100 g:

• fresh berries - 35.6 kcal;
• frozen - 40 kcal;
• dried berries - 280 kcal;
• compote - 60 kcal;
• currants pureed with sugar - 290 kcal.

Include these tasty and aromatic berries in your diet, and your body will regularly receive the necessary vitamins and other nutrients. You can also learn more from the article on our website.

Dec-25-2017

Dietary properties of black currant:

Black currant improves immunity, strengthens the body, and fights colds thanks to the phytoncides it contains and its composition rich in vitamin C.

By the way, only rose hips contain more of this vitamin C.

In order to replenish the daily requirement of vitamin C, it is enough to eat about 20 currants daily.

Black currant contains antioxidants. In terms of their content, it ranks fourth after lingonberries, blackberries and cranberries.

This berry is rich in microelements, such as potassium, manganese, calcium, magnesium. And we need microelements for cellular metabolism. Blackcurrant contains anthocyanins - substances that protect us from various damages.

Disinfects, relieves inflammation, which also helps in the treatment of seasonal colds. In addition, doctors advise those who have recently undergone surgery or are recovering from a long or serious illness to consume currants.

Helps in the prevention of cancer. This quality is recognized, among other things, by doctors who strongly recommend consuming this berry in all possible variations.

Reduces the risk of developing diabetes, so black currant fruits should definitely be present on the menu for diabetics and not only.

Good for blood. Thanks to the consumption of currants, a person’s likelihood of developing cardiovascular diseases is reduced, the cardiovascular system itself is strengthened, blood pressure returns to normal, and blood composition improves. We all know that currants are usually recommended to be consumed to improve immunity.

It is also useful for those who have vision problems, problems with the liver and kidneys.

Positively affects the functioning of the digestive tract.

Reduces the rate of decline of mental abilities in older people. And it is even used as a prevention of diseases such as Alzheimer's disease.

Black currant has a very beneficial effect on the condition of our skin. It helps fight wrinkles.

Contraindications:

– black currant juice should not be drunk after a stroke or after a heart attack,

– with increased blood clotting,

– for stomach and duodenal ulcers,

– for hepatitis,

– with thrombophlebitis,

– for individual allergies.

The berries are collected as they ripen. Often the berries on a cluster of currants do not ripen at the same time, so you have to pick them from the same bush more than once. You need to pick it out carefully, trying not to crush it. The greatest amount of vitamins is found in well-ripened, but not overripe berries.

Berries are usually used fresh. Black currant berries can also be dried. Berries are dried in thermal dryers at a temperature of 50–60 °C, where they dry in 2–4 hours. When drying, it is necessary to ensure that the berries do not dry out, as this will sharply reduce their medicinal properties. At home, you can also dry berries under a canopy and in attics to prevent exposure to direct sunlight, which destroys vitamin C. Recently, berries are often frozen in freezers, since currants do not lose their quality when frozen.

How many calories are in black currants?

Currants contain little fat, which makes it possible to include them in the diet when losing weight and in dietary dishes. A high percentage of fiber promotes rapid saturation. Currants are rich in vitamin C, which means that consuming them will help you quickly burn calories during exercise.

Calorie table for black currants, per 100 grams of product:

Table of nutritional value of black currant (BZHU), per 100 grams of product:

Product	Squirrels, gr.	Fats, gr.	Carbohydrates, gr.
fresh currants	1,0	0,2	11,5
currants with sugar	0,2	0,1	69,0
currant compote	0,3	0,1	13,9
frozen currants	1,0	0,4	7,5

Recipe? Recipe!

What can you cook with this berry? Here are some recipes:

Blackcurrant jelly:

1.5 kg black currants, 1.2 kg sugar, juice of 1 lemon, juice of 1 orange, vanillin to taste.

Wash the currants and use a juicer to squeeze the juice out of the berries. Wash the lemon and orange thoroughly, peel and squeeze the juice out of them. Mix blackcurrant, lemon and orange juice, add sugar, vanillin and cook for 10 minutes over medium heat, stirring often and skimming off the foam. The sugar must dissolve completely! Pour the finished jelly hot into sterilized jars and roll up. Store in a cool place.

Blackcurrant jam:

1 kg black currants, 1.5 kg sugar, 400 ml water.

Pour the berries into a cooking bowl, mash slightly, add water and 800 g of sugar. Bring to a boil over low heat, cook for 15 minutes and set aside in a cool place for 8-10 hours. Then add the rest of the sugar and cook until done. Place into jars and cover with lids.

Frozen blackcurrants with sugar:

Ingredients: black currant berries – 1 kg, sugar – 1 cup.

Selected large, whole and undamaged berries are peeled, washed, dried on a towel, mixed with sugar, placed in a container for freezing and immediately put into the freezer. Frozen berry briquettes are wrapped in film and stored in the freezer.

Red and white currants are frozen in the same way, but freezing these berries has not become widespread, although when frozen in bulk, the berries retain their normal color and pleasant taste.