Berries: Bilberry Blackberry Blueberries Gooseberry All →

Catalog › Berries › Blackcurrant

Blackcurrant: Fiber Breakdown, Calories, and Daily Value

A high-fiber, pectin-rich berry that is very tart — enjoy it after meals and pair it with oatmeal, yogurt, or cottage cheese.

🍇

🌿 1 serving (~100 g / 3.5 oz)

Berries

🌿 Dietary Fiber

1 serving (~100 g / 3.5 oz) 6.8 g

Soluble

2.4 g (35%)

Insoluble

4.4 g (65%)

Per 100g: 6.8 g

🎯 Daily Norm

% of DV of 30g / day (1 serving)

🔥 Calories & Energy

1 serving (~100 g / 3.5 oz) 50.0 kcal

Per 100g: 50.0 kcal

50 calories per 100 g: low in calories, high in fiber, vitamin C, and pectin.

⚡ Glycemic Index (GI)

1 serving (~100 g / 3.5 oz) 25 (Low)

Per 100g: 25

Glycemic index 25: sugar rises slowly, and the glycemic load for a 100 g serving is only about 1.7.

💡 Popular Blackcurrant Varieties and Types

Fiber content is usually around 6–7 g per 100 g and does not vary much by variety

🌿 Classic Variety: ordinary fresh berry: about 6.8 g of fiber per 100 g and plenty of pectin.

🌱 Early / Fresh-Picked: early berries are juicier and more tart; total fiber is almost the same, but the texture is softer.

🌾 Specialty Variety: varieties with thicker skins and seeds can provide slightly more insoluble fiber.

✨ Choose fresh or frozen blackcurrants: fiber is preserved, and vitamin C is best protected from high heat.

⚡ Quick Fiber Calculator (Blackcurrant)

One click, no registration

1 port

🟢 You ate 6.8 g of fiber — that is 23% of your daily norm (30 g)!

How Fiber and Nutrients in Blackcurrant Support Daily Wellness

How Blackcurrant Helps with Weight Management

6.8 g of fiber per 100 g (about 10 g per 150 g) plus pectin make this berry filling without many calories: it slows stomach emptying and can help you feel satisfied longer, especially when eaten after a meal.

Satiety Score

★ ★ ★ ★ ☆ 4.5 / 5.0

Good satiety from fiber and pectin

Caloric Density 50 calories

Low calorie density

Digestion Impact: Fiber Plus High Acidity

Fiber and pectin support regularity, but blackcurrants are very acidic (around pH 2.8–3.2). If you have a sensitive stomach or are prone to acid discomfort, enjoying fresh tart berries on an empty stomach may cause mild irritation; pairing them with yogurt or porridge softens the acidity. If you have digestive sensitivity, start with 20–30 g; portions over 50–70 g can cause bloating for some people because of fructose.

Stomach «Softness» Scale

Irritating 4 / 10 (Tart, best after meals) Ideal

GI Stimulation Score 🌿 Regularity and an Acid Caveat Fiber supports digestion, but acidity can irritate the stomach and esophagus.

Pectin, Polyphenols, and a Glycemic Shield

🩸 Feeding the Microbiome
Beneficial bacteria in your colon feed on pectin and polyphenols and make short-chain fatty acids, which fuel colon cells.

🛡️ Butyrate and Gut Lining Support
One of these short-chain fatty acids, butyrate, helps strengthen the gut barrier and keep the lining healthy.

🌿 Glycemic Shield
Pectin forms a gel that slows sugar absorption; GI is about 25, and the glycemic load of a 100 g serving is about 1.7.

Prebiotic value

Fiber 6.8 g Pectin and Polyphenols

Feeds friendly bacteria

Glycemic buffer 🛡️ Low GI and Pectin Buffer No risk of sharp sugar drop

Culinary Physics

Raw vs Thermal Processing

How fiber properties and bioavailability change in Blackcurrant

🥗 Raw form

Fresh Berry (Maximum Vitamin C)

Whole Structure: Skins and seeds provide insoluble fiber, while pectin forms a gel in the stomach.
Vitamin Boost: Fresh blackcurrants have about 180–200 mg of vitamin C per 100 g — roughly 3–4 times more than an orange — plus anthocyanins.
Slow Breakdown: Fiber and pectin slow sugar absorption, but because of the high acidity, fresh berries are best not eaten on an empty stomach.

🔥 Thermal processing

After Heating

Softened Skins: Heat breaks down plant cells and makes the berries softer, but acidity remains.
Vitamin C and Color Loss: Boiling or baking above 80°C (176°F) can lose 50–70% of vitamin C and 30–45% of anthocyanins.
Easier to Tolerate: Berry jelly, soufflé, or pureed berries eaten after a meal may be gentler for a sensitive stomach: starch and pectin create a protective film.

Culinary Constructor & Alternatives

Best Food Combinations with Blackcurrant

Ready-made balanced combinations from the catalog

🥗 Fiber Plate Constructor

Quick Breakfast

Vitamin-Packed Oatmeal with Blackcurrants and Chia

🍇

Blackcurrant Ingredient

+6.8 g

🥣

Rolled Oats Ingredient

+5.3 g

🌱

Chia Seeds Ingredient

+4.13 g

🟢 Total in plate: 16.2 g of fiber (54% of norm)

💡 Quick prep: Stir blackcurrants and chia into warm oatmeal after cooking, then let it cool slightly to protect vitamin C; the skins add gentle bulk to keep digestion moving.

🏆 Similar High-Fiber Options

Compare the amount of fiber in other products:

🍇 Bilberry 2.5 g / 100g 🍇 Blackberry 5.3 g / 100g 🍇 Blueberries 2.4 g / 100g 🍈 Gooseberry 4.3 g / 100g