Edible parts
Fruit flesh (as sold)
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 1213 kJ / 290 kcal | 14% |
| Protein | 3.43 g | 7% |
| Carbohydrate | 77 g | 30% |
| Natural sugars | 62.3 g | 69% |
| Fat | 0.22 g | <1% |
| Saturated fat | 0.09 g | <1% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 4.4 g |
| Monounsaturated fat | 0.02 g |
| Polyunsaturated fat | 0.05 g |
| Omega-3 (ALA) | 0.01 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin A | 4 µg RAE | 1% |
| Vitamin C | 4.7 mg | 6% |
| Vitamin E | 0.11 mg | 1% |
| Vitamin K | 3.3 µg | 4% |
| Folate | 10 µg | 5% |
| Thiamin (B1) | 0.16 mg | 15% |
| Riboflavin (B2) | 0.14 mg | 10% |
| Niacin (B3) | 1.62 mg | 10% |
| Vitamin B6 | 0.3 mg | 21% |
| Choline | 10.6 mg | — |
| Calcium | 88 mg | 11% |
| Iron | 1.88 mg | 13% |
| Magnesium | 36 mg | 10% |
| Potassium | 777 mg | 39% |
| Zinc | 0.37 mg | 4% |
| Copper | 0.3 mg | 30% |
| Manganese | 0.35 mg | 17% |
| Phosphorus | 99 mg | 14% |
| Selenium | 0.7 µg | 1% |
| Sodium | 43 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Currants, zante, dried (USDA FDC SR Legacy 171724). Nutrients the row does not report are left blank.
Prep notes
Not blackcurrant. A tiny dried grape from Corinth. More iron and calcium than a regular raisin. The baking currant.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Zante currant (Vitis vinifera var. apyrena) is listed in Thrive’s plant atlas under fruit. Nutrition below is per 100 g with % NRV (UK) where a reference exists — food data for curiosity, not a diary score or medical claim. Edible part covered here: Fruit flesh (as sold).