Blackcurrants, small yet mighty, are packed with healthy nutrients. In season from July to August, they are easy to find frozen all year round.

Health Benefits of Blackcurrants:

  • Rich in Vitamin C: Blackcurrants are high in vitamin C, a nutrient which supports immune health and skin vitality.
  • Antioxidants: They are loaded with antioxidants like anthocyanins, which help combat free radicals and inflammation.
  • Dietary Fiber: Blackcurrants provide dietary fiber for digestive health and satiety.
  • Vitamin K: They offer vitamin K for bone health and blood clotting.
  • Potassium: Blackcurrants contain potassium, important for heart health and blood pressure regulation.

Nutrient Content per 100g of Blackcurrants:

Calories: Approximately 63 calories

  • Carbohydrates: Approximately 15.4 grams
  • Sugars: Approximately 9.2 grams
  • Dietary Fiber: Approximately 4.3 grams
  • Protein: Approximately 1.4 grams
  • Fat: Approximately 0.4 grams
  • Vitamin C: Approximately 181 milligrams
  • Vitamin A: Approximately 55 micrograms (as beta-carotene)
  • Vitamin K: Approximately 181 micrograms
  • Vitamin E: Approximately 1.0 milligram
  • Vitamin B5 (Pantothenic Acid): Approximately 0.27 milligrams
  • Vitamin B6 (Pyridoxine): Approximately 0.066 milligrams
  • Folate (Vitamin B9): Approximately 80 micrograms
  • Potassium: Approximately 322 milligrams
  • Iron: Approximately 1.5 milligrams
  • Calcium: Approximately 55 milligrams
  • Magnesium: Approximately 24 milligrams
  • Phosphorus: Approximately 55 milligrams
  • Copper: Approximately 0.134 milligrams
  • Manganese: Approximately 0.256 milligrams

Blackcurrants are nutrient-rich, offering significant amounts of vitamin C, dietary fibre, and various vitamins and minerals, making them a healthy addition to your diet.

Ways to Enjoy Blackcurrants:

  • Blackcurrant Smoothie: Blend blackcurrants with yoghurt and frozen bananas to make a tart & refreshing smoothie.

  • Blackcurrant Chia Jam: Make homemade chia 'jam' to spread on toast or use as a topping for yoghurt.

  • Blackcurrant Sorbet: Create a tangy frozen sorbet with blackcurrants, frozen bananas, and a little water or oat milk.

  • Yoghurt Topping: Top: Top natural yoghurt with blackcurrants, cherries and frozen mango.

  • Blackcurrant Salad: Toss blackcurrants into a spinach salad with goat cheese and balsamic vinaigrette.

Nutritionist Tip

Frozen blackcurrants contain even more nutrition than fresh blackcurrants.

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