Red and white currant delivers 56 kcal and 4.3 g fiber per 100 g. Smaller and more tart than grapes, these berries are primarily used in preserves, sauces, and pastry decoration.
How should I track Currants, red and white?
Currants, red and white is a good source of fiber. When tracking Currants, red and white, weigh the edible portion — after peeling, coring, or removing seeds. The part you throw away does not count, but it can make up 20–40% of the total weight depending on the fruit. A systematic review (Whitton et al., Adv Nutr 2022) found that fruits are among the most commonly misestimated food groups. One more thing to watch: fresh and dried versions have very different calorie density. A handful of dried fruit can have the same calories as a whole bowl of fresh — always double-check which form you are logging.