Black, red and white currants were cultivated in the sixteenth century in Holland, Denmark and around the Baltic Sea. During the Second World War there was a big push to grow blackcurrants in this country in order to provide a source of vitamin C that would keep everyone healthy. This led to commercial production that today is mostly used for juice. Red and white currants are eaten fresh but are also used widely as a garnish for both sweet and savory dishes.

Nutrition

One serving of 100 g blackcurrants
28 Kcals
0.0 g fat
3.6 g fiber (20% RDA)
200 mg vitamin C (500% RDA)
370 mg potassium (10.6% RDA)
1 mg vitamin E (10% RDA)
0.08 mg vitamin B6 (12% RDA)
1.3 mg iron (8.8% RDA)
0.08 mg copper (11.7% RDA)

Weight for weight blackcurrants contain three times as much vitamin C as oranges. They contain useful amounts of vitamin B6, vitamin E, potassium, copper and soluble fiber. They are rich in phytochemicals called anthocyanins.

serving of 100 g red currants
21 Kcals
0.0 g fat
3.4 g fiber (19% RDA)
40 mg vitamin C (100% RDA)
1.2 mg iron (8% RDA)
0.12 mg copper (10% RDA)
280 mg potassium (8% RDA)
Rich in vitamin C, useful source of soluble fiber. Contains modest amount of iron, potassium and copper.

Nutrition

100 g cherries (about 10 cherries)
48 Kcals
0.1 g fat
2.1 g fiber
11 mg vitamin C (27% RDA)
Rich in bioflavonoids and ellagic acid. Studies show cherries to be a good source of antioxidants and darker cherries will have higher levels than red/yellow ones.