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Currants are two different foods sold under one name. Fresh currants are small, tart berries from Ribes shrubs, in black, red and white types. Dried currants in a US baking aisle are usually Zante currants, which are not berries at all but tiny raisins made from Black Corinth grapes; a federal raisin regulation classifies Zante Currant as a type of raisin. That difference matters for nutrition: in USDA data, fresh black currants supply more than twice the Daily Value for vitamin C per cup, while dried Zante currants are a concentrated source of natural sugar much like raisins. This guide covers both, compares currants vs raisins, and explains why black currants are rarely grown in the United States.
Peptide Labs does not sell currants or currant products. This article is general nutrition information, not medical advice.
Key Takeaways
- Fresh currants (black, red, white) are Ribes berries; Zante currants are dried Black Corinth grapes.
- A cup of raw black currants has 225% of the Daily Value for vitamin C in USDA data.
- USDA SR Legacy lists no fiber or sugar values for black currants, so those cells say not listed.
- Per quarter cup, Zante currants and dark raisins are close for calories, sugar, fiber and potassium.
- Black currants can host white pine blister rust; a federal ban was repealed in 1966, but some states still restrict planting.
Two kinds of currants
- Black currants (Ribes nigrum): dark purple-black berries with a strong, musky tartness. They are common in European jams, syrups and juices and less familiar in the United States.
- Red and white currants: translucent, bright berries of related Ribes species, more sour than sweet, often used in jellies and as a garnish. USDA lists them together in one entry.
- Zante currants: dried grapes. Under 7 CFR 989.110, part of the federal rules for California raisins, the Zante Currant type includes all raisins with characteristics similar to those produced from Black Corinth or White Corinth grapes. They are much smaller than standard raisins.
Gooseberries belong to the same Ribes genus as fresh currants. Grapes, the source of Zante currants, are a different plant; our grapes guide covers them.
Black currants nutrition, and red currants
The table shows one cup of each fresh currant type, using the cup weight USDA lists. Percent Daily Values use FDA reference values. Where USDA SR Legacy has no value, the cell says so.
| Nutrient (USDA FDC ID) | Black currants, raw, 1 cup, 112 g (173963) | Red and white currants, raw, 1 cup, 112 g (173964) |
|---|---|---|
| Calories | 71 | 63 |
| Carbohydrate (% DV) | 17.2 g (6%) | 15.5 g (6%) |
| Fiber (% DV) | Not listed | 4.8 g (17%) |
| Total sugars | Not listed | 8.3 g |
| Protein (% DV) | 1.6 g (3%) | 1.6 g (3%) |
| Vitamin C (% DV) | 203 mg (225%) | 46 mg (51%) |
| Potassium (% DV) | 361 mg (8%) | 308 mg (7%) |
| Iron (% DV) | 1.7 mg (10%) | 1.1 mg (6%) |
| Manganese (% DV) | 0.29 mg (12%) | 0.21 mg (9%) |
| Copper (% DV) | 0.10 mg (11%) | 0.12 mg (13%) |
| Calcium (% DV) | 62 mg (5%) | 37 mg (3%) |
| Vitamin K (% DV) | Not listed | 12 mcg (10%) |
Black currants stand out for vitamin C: per cup, USDA lists more than twice the Daily Value, and more than four times what red currants provide; our guide to vitamin C in foods compares other fruits. NIH’s Office of Dietary Supplements (ODS) notes that vitamin C is reduced by prolonged storage and by heat, so jams, cooked syrups and long-stored products will not match the raw figure; check a product’s Nutrition Facts label rather than assume. Red currants offer more measured fiber data, about a sixth of the Daily Value per cup. If you are deciding between food and pills for vitamin C, our vitamin C supplement guide explains why food is usually enough.
Currants vs raisins
Zante currants and standard raisins are both dried grapes, so their nutrition is close. The table compares them per 100 grams, with fresh grapes for reference.
| Per 100 g (USDA FDC ID) | Calories | Total sugars | Fiber (% DV) | Potassium (% DV) | Iron (% DV) | Copper (% DV) |
|---|---|---|---|---|---|---|
| Zante currants, dried (171724) | 290 | 62.3 g | 4.4 g (16%) | 777 mg (17%) | 1.88 mg (10%) | 0.30 mg (33%) |
| Dark seedless raisins (168165) | 299 | 65.2 g | 4.5 g (16%) | 744 mg (16%) | 1.79 mg (10%) | 0.27 mg (30%) |
| Grapes, red or green, raw (174683) | 69 | 15.5 g | 0.9 g (3%) | 191 mg (4%) | 0.36 mg (2%) | 0.13 mg (14%) |
In a typical quarter-cup serving, USDA data give about 104 calories and 22 grams of sugar for Zante currants and about 108 calories and 24 grams of sugar for dark raisins, with similar fiber. Neither is meaningfully healthier; the practical differences are size and taste. Currants are smaller and more tart, so they spread more evenly through scones, breads and grain salads. Unlike sweetened dried cranberries, plain Zante currants and raisins usually have no added sugar, but check the ingredient list. Our raisins guide covers golden and dark raisins, and our prunes guide covers another dried fruit. For sweetened dried berries, see our sibling guide to cranberries.
Why black currants are rare in the United States
Black currants are much more familiar in Europe than in the US, and the reason is a tree disease. A 1998 USDA Agricultural Research Service article explains that white pine blister rust needs both pines and Ribes plants, including currants and gooseberries, to complete its life cycle. To protect pine forests, federal legislation in the early 1900s called for eradicating these plants, and the US currant and gooseberry industry nearly disappeared. The federal law prohibiting Ribes was repealed in 1966, but the same article reported that 17 states still had some restrictions at that time.
Breeders developed rust-resistant black currants, but peer-reviewed reports show that resistance can break down. A 2011 report in Plant Disease described blister rust on the black currant cultivar Titania, previously thought to resist the rust completely, in Connecticut. A 2015 New Hampshire study of 255 plants from 19 currant cultivars found the rust on 17 of them, confirmed a rust race that overcomes a major resistance gene, and found that pines next to infected resistant currants were more likely to carry the disease. If you want to plant currants, check with your state department of agriculture first; rules differ by state and change over time.
Are currants healthy?
Fresh currants are a nutritious, tart fruit. In USDA data they supply vitamin C (black currants especially), potassium, manganese and, for red currants, fiber, with few calories per cup. Our potassium foods guide and fiber-rich foods guide show how they compare. Dried Zante currants keep the fiber, potassium and copper of grapes in concentrated form, along with concentrated natural sugar, so portions add up quickly; our guide to fruit sugar levels compares dried and fresh fruit. Research on black currant extracts exists, but it tests concentrated products, not a bowl of berries, and this guide makes no health claims from it.
- Allergy: currants are not among the major food allergens that US labeling law requires companies to declare, so people who react need to read ingredient lists.
- Medicines and conditions: if you follow a potassium-restricted diet for a kidney condition, ask your clinician how dried fruit fits.
How to enjoy currants
- Fresh black currants: they are intense raw, so most people cook them into jam, compote or sauces, or mix them with sweeter fruit.
- Red and white currants: strip the berries off the stem with a fork; they brighten salads, yogurt and desserts.
- Frozen: frozen currants are easier to find than fresh in many US stores; look for plain fruit without syrup.
- Zante currants: swap them for raisins in baking, rice dishes and grain salads; plump them in warm water first if you like them softer.
Frequently Asked Questions
Are currants and raisins the same thing?
Dried Zante currants are a small type of raisin made from Black Corinth grapes. Fresh currants are a different fruit, Ribes berries.
Which has more sugar, currants or raisins?
Per 100 grams, USDA lists 62.3 grams of total sugars for Zante currants and 65.2 grams for dark raisins, a small difference.
Are black currants high in vitamin C?
Yes. A cup of raw black currants has about 225% of the Daily Value for vitamin C in USDA data.
Why are black currants hard to find in the US?
They can host white pine blister rust. A federal ban was repealed in 1966, but some states still restrict planting, so commercial growing stayed small.
Can I grow black currants?
It depends on your state. Check with your state department of agriculture, since rules on Ribes plants differ and rust-resistant cultivars can still be infected.
Are dried currants healthy?
They provide fiber, potassium and copper like raisins, along with concentrated natural sugar. Plain versions usually have no added sugar.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Cranberries: Nutrition, Dried Cranberries and What Research Shows, Raisins: USDA Nutrition per Ounce, Sugar, Golden vs Dark and Research, Blackberries: Benefits, USDA Nutrition, Calories and Research.