Locations:
Search IconSearch

Black Currants: 4 Reasons This Bold Berry Belongs on Your Plate

Black currants are small but mighty — rich in nutrients that can boost heart health, fight inflammation and protect your eyes

Black currants on green

Black currants may be one of the healthiest berries you’re not eating. These small, dark fruits are packed with vitamin C, fiber and antioxidants that support your heart, skin, eyes and more.

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

Looking to mix up your fruit routine — and give your body a nutritional boost? Julia Zumpano, RD, LD, explains why black currants are worth a try.

What are black currants?

Black currants (Ribes nigrum, also called blackcurrants or cassis) are dark purple berries that grow on shrubs. They look like very dark blueberries. While there are also red and white varieties, black currants are the most popular.

Native to Europe and Asia, black currants now grow in parts of the U.S., especially in the Northeast and Pacific Northwest.

Ripe berries taste bold and sweet, while unripe ones are more tart. Each one contains a tiny, edible seed.

Nutritional value of black currants

A cup of black currants has about 63 calories and these healthy nutrients:

  • Vitamin C: 203 milligrams (226% of your daily value or DV)
  • Fiber: 4.4 grams (16% DV)
  • Iron: 1.54 milligrams (9% DV)
  • Potassium: 332 milligrams (7% DV)

Health benefits of black currants

Antioxidants and nutrients in black currants protect your health in many ways.

1. May lower heart disease risk

Black currants are loaded with antioxidants, including phytonutrients and polyphenols. They get their deep color from anthocyanins, a flavonoid that also has antioxidant benefits.

“Antioxidants fight free radicals, molecules that can damage cells and lead to inflammation, cancer and other diseases,” Zumpano explains.

Advertisement

Studies show anthocyanins may improve cholesterol and triglyceride levels, helping lower your risk of severe heart disease.

2. Supports eye and skin health

One cup of black currants has more than twice the vitamin C of a large orange. “This water-soluble vitamin passes quickly through your body, so it’s important to get enough of it every day,” says Zumpano.

Vitamin C helps:

3. Helps fight inflammation

Black currants are a rich source of gamma-linolenic acid (GLA), an omega-6 fatty acid known for its anti-inflammatory effects.

GLA may help:

4. May aid workout recovery

One study of triathletes found that black currant powder helped reduce lactic acid buildup, leading to faster recovery. Researchers think anthocyanins may improve blood flow and reduce muscle fatigue.

Are black currants safe?

For most people, black currants are a safe and healthy choice. But they may not be right for everyone:

Talk to your healthcare provider if you take these medications or have concerns about adding black currants to your diet.

How to enjoy black currants

You can eat black currants just like any other berry:

  • Bake them into muffins or pies.
  • Blend them into smoothies.
  • Stir them into yogurt or cereal.
  • Try them dried in a trail mix.
  • Use them in jams, syrups or juices.

In Europe, black currant is the go-to flavor in many purple candies and drinks — often instead of grape. You might even spot a U.K. black currant soda at your local grocery store.

They’re also the key ingredient in crème de cassis, a dark red French liqueur.

Supplements with black currant seed oil are available, too — but talk to your provider before adding this (or any) supplement to your routine.

“Black currants haven’t been widely available in the U.S., so there’s limited research on supplement safety,” clarifies Zumpano. “You’ll get more health benefits from eating fresh fruits and vegetables.”

Go with the ‘currant’

Whether you stir them into yogurt or bake them into muffins, black currants are a flavorful way to boost your nutrition.

“Black currants are a smart pick if you want to shake up your usual fruit routine,” encourages Zumpano. “They’re bold, tasty and packed with benefits.”


Advertisement


Advertisement

Learn more about our editorial process.

Related Articles

Milk, yogurt and different cheeses
May 28, 2025/Nutrition
Molybdenum: What It Is and Why You Need It

This trace mineral is essential and easy to get from your diet

Person adding spirulina powder to a blender
May 19, 2025/Nutrition
What Is Spirulina and Why Is It So Good for You?

This ancient algae antioxidant is good for your heart, mouth and more

Plate of avocado, tomato, cheese and almond salad
April 25, 2025/Nutrition
Top Healthy High-Calorie Foods From a Dietitian

Avocados, cheese and nuts are high in calories but have big health benefits

Wooden spoonful of brown rice over a slow cooker full of brown rice
April 23, 2025/Nutrition
5 Reasons To Consider Switching to Brown Rice

Brown rice can help lower your risk of chronic disease, support digestion, manage weight and blood sugar, and build muscle

Finger pointing to food label nutrition facts, including calories
April 17, 2025/Nutrition
Are Calorie Counts Accurate?

Calorie counts on nutrition labels can be off by up to 20%

Person looking at a recipe on tablet in kitchen, using healthy, nutritional ingredients
April 14, 2025/Nutrition
What Are Essential Nutrients?

As your body can’t make them, you must get the six essential nutrients — fats, carbs, protein, vitamins, minerals and water — from food and drink

Sliced cantaloupe with rinds on wooden platter
April 11, 2025/Nutrition
4 Health Benefits of Cantaloupe

This melon boosts your immune system and provides a wealth of antioxidants for eye health

Bowl of sliced nectarines and whole nectarines on table with kitchen towel
April 10, 2025/Nutrition
5 Health Benefits of Nectarines

Nectarines help your gut and heart health and may lower your cancer risk

Trending Topics

Person in bed sleeping on their side, covers off
Breathing Problems? Try These Sleep Positions

If you’re feeling short of breath, sleep can be tough — propping yourself up or sleeping on your side may help

A couple looking at skyline, with one person slightly behind the other, head bent down
What Is Anxious Attachment Style — and Do You Have It?

If you fear the unknown or find yourself needing reassurance often, you may identify with this attachment style

Glasses and bottle of yellow-colored prebiotic soda, with mint, lemon and ginger garnish
Are Prebiotic Sodas Good for You?

If you’re looking to boost your gut health, it’s better to get fiber from whole foods

Ad