Currants 101: Nutrition, Benefits, How To Use, Buy, Store | Currants: A Complete Guide

What are Currants

Currants can refer to two different types of small, dried fruits: black currants and red currants. They are also the name of the small, berry-like fruits that grow on shrubs of the Ribes genus. Here’s some information about both:

1. Black Currants: Black currants (Ribes nigrum) are small, dark purple to black berries that grow on shrubs. They are known for their tart and slightly sweet flavor. Black currants are often used in jams, jellies, and baked goods. They are also a source of vitamin C and antioxidants. In some countries, black currants are used to make beverages, such as black currant cordial or liqueurs.
2. Red Currants: Red currants (Ribes rubrum) are small, round, translucent berries that are bright red in color. They are also known for their tart taste and are often used in culinary applications. Red currants can be used to make jams, jellies, sauces, and desserts. They are a common ingredient in European cuisine.

Both black and red currants are native to Europe and are grown in various parts of the world. They are often used to add flavor to dishes and desserts and can be enjoyed fresh when in season or preserved through canning and freezing.

Other Names of Currants

Currants are known by various names in different parts of the world and in different languages. Here are some alternative names for currants:

1. Black Currants (Ribes nigrum):
   • Cassis (French)
   • Schwarze Johannisbeere (German)
   • Groseille Noire (French)
   • Kurokarin (Japanese)
2. Red Currants (Ribes rubrum):
   • Groseille à Grappes (French)
   • Johannisbeere (German)
   • Rote Johannisbeere (German for red currant)
   • Grosella Roja (Spanish)
3. White Currants (A mutation of red currants with no pigmentation):
   • White Currants is the common name used to describe this variety.

These names reflect the various languages and regions where currants are cultivated and enjoyed. Depending on your location and the specific variety of currants, you may encounter different names for them.

Nutritional Value of Currants

Here’s a tabular representation of the nutritional value of both red and black currants per 100 grams:

Nutrient	Red Currants	Black Currants
Calories	56 kcal	63 kcal
Carbohydrates	13.8 g	15.4 g
Sugars	8.2 g	9.2 g
Dietary Fiber	3.5 g	3.3 g
Protein	1.4 g	1.5 g
Fat	0.2 g	0.4 g
Vitamin C	41 mg (68% DV)	181 mg (302% DV)
Vitamin K	14.6 mcg (18% DV)	3.2 mcg (4% DV)
Vitamin A	8 IU (0% DV)	230 IU (5% DV)
Potassium	275 mg (6% DV)	322 mg (7% DV)
Magnesium	13 mg (3% DV)	18 mg (5% DV)
Iron	1 mg (5% DV)	1.5 mg (8% DV)

Please note that these values are approximate and can vary depending on factors like growing conditions and ripeness. Also, the daily values (DV) are based on a 2,000-calorie diet and can vary depending on your individual dietary needs. Currants are generally a good source of vitamin C and dietary fiber and provide several essential nutrients.

Benefits of Currants

Currants, both red and black, offer several potential health benefits due to their nutrient content. Here are some of the benefits associated with consuming currants:

1. Rich in Vitamin C: Currants are an excellent source of vitamin C, which is known for its immune-boosting properties. Vitamin C also acts as an antioxidant, helping to protect cells from damage.
2. High in Antioxidants: Currants contain various antioxidants, including anthocyanins, quercetin, and catechins. These compounds help reduce oxidative stress and inflammation in the body, potentially lowering the risk of chronic diseases.
3. Good Source of Fiber: Both red and black currants are rich in dietary fiber. Fiber supports digestive health, helps regulate blood sugar levels, and can aid in weight management.
4. Anti-Inflammatory Effects: Some studies suggest that the compounds in currants may have anti-inflammatory properties, which can be beneficial in reducing the risk of chronic diseases associated with inflammation.
5. Heart Health: The potassium content in currants may help regulate blood pressure, and the antioxidants can contribute to overall heart health. The fiber content can also help lower cholesterol levels.
6. Eye Health: The antioxidants found in currants, particularly lutein and zeaxanthin, are beneficial for eye health. They may help protect against age-related macular degeneration and cataracts.
7. Bone Health: The vitamin K content in currants is important for bone health, as it helps in calcium absorption and bone mineralization.
8. Skin Health: The vitamin C content in currants can support collagen production, helping maintain healthy and youthful-looking skin.
9. Weight Management: The fiber in currants can promote feelings of fullness, which may aid in weight management by reducing overeating.
10. Cognitive Health: Some research suggests that the antioxidants in currants may have a positive impact on cognitive function and brain health.

It’s important to note that while currants have numerous potential health benefits, they are best enjoyed as part of a balanced diet and a healthy lifestyle. It’s always a good idea to consult with a healthcare professional or nutritionist for personalized dietary advice.

Varieties of Currants

Currants come in various varieties, and the two most common types are black currants and red currants. These are the primary types that are cultivated and used in culinary applications. Here’s some information about each, along with a mention of a lesser-known variety:

1. Black Currants (Ribes nigrum):
   • Consort: A popular variety known for its high yield of large, flavorful berries.
   • Ben Sarek: A compact, disease-resistant variety that produces sweet, juicy berries.
   • Titania: A productive black currant with large fruits and resistance to diseases.
   • Blackdown: Known for its vigorous growth and good fruit production.
2. Red Currants (Ribes rubrum):
   • Red Lake: A common and widely cultivated variety with bright red, translucent berries.
   • Rovada: A late-ripening red currant known for its sweet, juicy fruit.
   • Jonkheer van Tets: An early-ripening variety with bright red berries.
   • White Currants: While not a separate variety, white currants are simply red currants with a mutation that prevents the development of pigment in the skin. They have a milder, sweeter flavor.
3. Gooseberry Currants (Ribes uva-crispa):
   • While gooseberries and currants are different fruits, gooseberry currants, also known as jostaberries, are a hybrid of the two. They have a unique flavor that combines aspects of both fruits and are sometimes considered a type of currant. Varieties include “Josta” and “Black Josta.”

These are some of the primary varieties of currants. Each has its own unique characteristics in terms of flavor, size, and growth habits. The choice of variety can depend on your culinary preferences and the specific growing conditions in your area.

What Does Currants Taste Like

The taste of currants can vary depending on whether you’re referring to red currants or black currants. Here’s what each type generally tastes like:

1. Red Currants:
   • Red currants have a tart and slightly tangy flavor.
   • They are often described as having a refreshing and zesty quality.
   • Some red currants can be mildly sweet when fully ripe, but their predominant characteristic is tartness.
   • The flavor is somewhat similar to sour cherries or cranberries, but with its own unique twist.
2. Black Currants:
   • Black currants have a more complex flavor profile.
   • They are known for their intense and bold taste, which can be described as a combination of sweet and tart.
   • The flavor is often described as rich, earthy, and slightly astringent.
   • Some people detect notes of blackberry, raspberry, and even a hint of herbal or floral undertones in black currants.

The taste of currants is influenced by factors such as ripeness and variety. When fully ripe, red currants can become sweeter, while black currants may exhibit a more pronounced sweetness. Both types of currants are commonly used in culinary applications to add a burst of flavor and a pleasant tartness to dishes, desserts, and beverages.

How To Use Currants

Currants, both red and black, can be used in various culinary applications to add a burst of flavor and a touch of tartness to your dishes and desserts. Here are some common ways to use currants:

1. Fresh Snacking: Enjoy currants fresh as a snack. They are small, bite-sized fruits and can be eaten on their own or combined with other fresh berries.
2. Jams and Jellies: Make delicious jams and jellies with currants. Their natural tartness pairs well with sugar to create sweet spreads. Red currants are particularly popular for this purpose.
3. Baking: Add currants to your baked goods like muffins, scones, and cakes. They can be used in place of raisins or other dried fruits to infuse a tart flavor into your recipes.
4. Desserts: Sprinkle currants on top of ice cream, yogurt, or custard for a fruity garnish. You can also use them in fruit salads or compotes.
5. Sauces: Make a flavorful sauce by simmering currants with sugar and a bit of water. This sauce can be used as a condiment for meats, particularly game meats.
6. Beverages: Currants can be used to make refreshing beverages. Red currants are commonly used to make homemade cordials or syrups, while black currants are used in liqueurs and berry-flavored drinks.
7. Salads: Add fresh or dried currants to green salads or grain salads to introduce a sweet-tart element to your dish. They work well with ingredients like nuts, cheese, and vinaigrette dressings.
8. Cereal and Oatmeal: Sprinkle dried currants on your breakfast cereal, oatmeal, or porridge for added flavor and a burst of nutrients.
9. Stuffing: Incorporate currants into stuffing for poultry or vegetarian dishes. They complement the savory flavors of herbs and spices.
10. Couscous or Rice Dishes: Add currants to couscous, rice dishes, or pilaf for a touch of sweetness and texture.
11. Meat Dishes: Currants can be used in savory meat dishes like tagines, stews, and roasted meats. They pair well with lamb, and poultry.
12. Homemade Granola: Mix dried currants into homemade granola or trail mix for a sweet-tart element.

When using currants in your recipes, consider whether you want to retain their tartness or make them sweeter by adding sugar or honey. Also, remember to adjust the quantity of currants according to your personal taste preferences. Whether used in sweet or savory dishes, currants can be a versatile and delicious addition to your culinary creations.

Substitute for Currants

If you need a substitute for currants in a recipe, the choice of replacement will depend on the specific dish and the flavor you want to achieve. Here are some alternatives to consider:

1. Raisins: Raisins are probably the most common substitute for currants. They are sweeter and larger than currants, so you may need to chop them if you want a similar size. Raisins work well in baking and desserts.
2. Dried Cranberries: Dried cranberries are sweet and slightly tart, similar to red currants. They are often used in salads, cereals, and baked goods. Like raisins, they are larger, so consider chopping them if size is a concern.
3. Dried Cherries: Dried cherries are another sweet and tart option that can replace currants in recipes. They add a burst of flavor and can work well in salads, baked goods, and trail mixes.
4. Dried Blueberries: Dried blueberries have a sweet and slightly tangy taste. They can be used as a substitute in recipes where you want a burst of fruity flavor.
5. Dried Apricots: Chopped dried apricots can be used as a substitute for currants in certain recipes. They are sweet and slightly tart and work well in both sweet and savory dishes.
6. Golden Raisins: If you prefer a sweeter and milder flavor, golden raisins can replace currants in recipes. They are plumper and have a light, honey-like taste.
7. Chopped Prunes: Prunes can provide a similar tartness and sweetness to currants. Chop them finely and use them in baking or cooking where currants are an ingredient.
8. Fresh Berries: Depending on the recipe, you might use fresh berries like raspberries, blackberries, or small pieces of strawberries as a substitute for currants. Keep in mind that fresh berries have a different texture and moisture content, so this works best in recipes where the currants are used for their fruity flavor.

The choice of substitute will largely depend on the flavor and texture you desire in your dish. Keep in mind that some substitutes may need adjustments in quantity or preparation to match the specific requirements of your recipe.

Where to Buy Currants

You can typically buy currants, both red and black, at various places, including grocery stores, specialty food stores, farmers’ markets, and online retailers. Here are some common places where you can purchase currants:

1. Grocery Stores: Many well-stocked grocery stores, especially larger chains or those with a focus on fresh and diverse produce, carry fresh or frozen currants. Check the fresh fruit section or the frozen fruit section.
2. Specialty Food Stores: Stores specializing in gourmet or specialty foods often carry currants, especially if they offer a variety of dried fruits and ingredients for baking and cooking.
3. Farmers’ Markets: During the currant season, you might find fresh currants at local farmers’ markets. This is an excellent option for getting fresh, locally sourced currants.
4. Online Retailers: You can purchase currants online from various retailers. Online marketplaces and specialized food stores often offer a wide range of currant products, including fresh, frozen, or dried currants.
5. Health Food Stores: Some health food stores or natural food markets may carry currants, especially dried currants, as they are considered a nutritious and natural snack option.
6. International or Ethnic Grocery Stores: If you’re looking for specific varieties or unusual types of currants, you might find them in international or ethnic grocery stores, particularly those with a focus on European or Mediterranean foods.

When purchasing currants, consider whether you need fresh, frozen, or dried currants, as the availability of these options may vary depending on the store. Additionally, the availability of currants may vary by region and season, so it’s a good idea to call ahead or check with your local stores for the most up-to-date information on currant availability.

How To Store Currants

Properly storing currants, whether they are fresh, frozen, or dried, is important to maintain their quality and prevent spoilage. Here’s how to store currants based on their type:

1. Fresh Currants:
   • Refrigeration: Store fresh currants in the refrigerator. Place them in a perforated plastic bag or a container with a lid. The perforations allow for some air circulation, which helps prevent moisture buildup. Currants are highly perishable and should be used within a few days to a week.
2. Frozen Currants:
   • Freezer Bags: If you have purchased or harvested fresh currants and want to store them for a longer period, it’s best to freeze them. Remove any stems and debris, then wash and dry the currants. Spread them in a single layer on a baking sheet and freeze until they are firm. Afterward, transfer the frozen currants to airtight freezer bags or containers. This prevents them from sticking together and makes it easier to take out just the amount you need.
3. Dried Currants:
   • Airtight Container: Store dried currants in an airtight container or a resealable bag. Make sure it’s sealed well to prevent moisture from getting in, which could cause the currants to become sticky or clump together. Keep the container in a cool, dark, and dry place, such as a pantry or cupboard.

Here are some additional tips for storing currants:

• Check for Freshness: When storing fresh currants, remove any damaged or overripe berries before refrigerating them. This helps prevent spoilage.
• Label and Date: When freezing or storing dried currants, it’s a good practice to label the container with the date, so you can keep track of their freshness.
• Use Within a Reasonable Timeframe: Fresh currants should be used promptly. Frozen currants can be stored for several months to a year, but their quality may deteriorate over time. Dried currants can be stored for many months to a year or longer, but they are best when consumed within a reasonable timeframe.

Proper storage helps maintain the flavor and nutritional value of currants and ensures that you can enjoy them in various recipes and dishes.

Frequently Asked Questions (FAQs) Currants