Feb 19, 2014
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CURRANTS

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(Gooseberries)

See also Raisins.

Nutritional Profile

Energy value (calories per serving): Low

Protein: Moderate

Fat: Low

Saturated fat: Low Cholesterol: None Carbohydrates: High Fiber: Moderate Sodium: Low

Major vitamin contribution: Vitamin C

Major mineral contribution: Potassium

About the Nutrients in This Food

Fresh currants have moderate amounts of dietary fiber and are an excellent source of vitamin C. Black currants, the berries used to make crème de cassis, are more nutritious than red currants. NOTE : Dried “currants” are grapes, not currants.

One-half cup fresh black currant has 1.3 g dietary fiber and 101 mg vitamin C (135 percent of the R DA for a woman, 112 percent of the R DA for a man). One-half cup fresh red currants have 1.9 g dietary fiber and

23 mg vitamin C (31 percent of the R DA for a woman, 26 percent of the R DA for a man). One-half cup gooseberries has 1.4 g dietary fiber and 11 mg vitamin C (28 percent of the R DA for a woman, 23 percent of the R DA for a man).

The Most Nutritious Way to Serve This Food

Fresh.

Buying This Food

Look for: Plump, firm, well-colored currants. Gooseberries, which are members of the same species as currants, should have a slight golden blush.

Avoid: Sticky packages of currants or berries, moldy fruit, or fruit with lots of stems and leaves.

Storing This Food

Refrigerate ripe currants or gooseberries and use them within a day or so. Dried currants can be stored at room temperature in an air- and moisture-proof package.

Preparing This Food

Wash fresh currants or gooseberries under cold running water, pull off stems and leaves, and drain the berries.

What Happens When You Cook This Food

When fresh currants and gooseberries are heated, the water under the skin expands; if you cook them long enough, the berries will eventually burst.

How Other Kinds of Processing Affect This Food

Canning. The heat of canning destroys vitamin C; canned gooseberries have only about one-third the vitamin C of fresh gooseberries.

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