How healthy are blackcurrants?

Several studies suggest that blackcurrents may be beneficial for heart health, blood sugar regulation, brain function, and physical performance. 

But there are strict rules about what producers are actually allowed to claim about blackcurrants and health.

“We looked at nutritional composition, regulations, and scientific studies to provide a clear picture of what can legitimately be said about blackcurrants and health effects on packaging and in marketing,” says Kjersti Aaby, a researcher at Nofima.

A source of vitamin C and fibre

Imagine a handful of glossy, dark berries straight from the bush – tart and refreshing. 

Just 100 grams of blackcurrants provide more than the recommended daily intake of vitamin C for adults. Products with enough blackcurrants can therefore be labelled as ‘high in vitamin C.’

Whole blackcurrants contain about 5 grams of fibre per 100 grams. This means that products made with at least about 60 per cent berries can be described as a source of fibre.

When blackcurrants are pressed into juice, most of the fibre remains in the leftover pulp. As a result, blackcurrant juice cannot carry fibre-related claims.

Dark colour

Blackcurrants look almost black because they contain natural plant pigments called anthocyanins. These are substances found in many dark-coloured fruits and berries, which our bodies appear to utilise.

“Many studies link anthocyanins to improved cardiovascular health, blood sugar control, cognitive performance, and physical endurance. But the regulations require a much higher level of scientific certainty before any health claim can be approved," says Aaby.

She explains that at present, there are no authorised health claims for anthocyanins or blackcurrants.

It is still permitted to state that blackcurrants are rich in anthocyanins.

How the knowledge was obtained

The researchers did not carry out new experiments with blackcurrant-based products. 

Instead, they compiled and assessed existing research on blackcurrants, including studies of nutrient composition, regulations for nutrition and health claims, and trials in which humans or animals were given blackcurrants or blackcurrant extracts.

“Berries contain many compounds that act together, so it’s not possible to identify a single substance responsible for a specific health effect,” says Aaby.

Reference:

Aaby, K. & Hykkerud, A.L. Næringsinnhold og helseeffekter av Ribes med hovedvekt på solbær – Hva er funnene i forskningsstudier og hva kan brukes i markedsføring av Ribes som sunne produkter? (Nutritional content and health effects of Ribes with a main focus on blackcurrants – What do research studies show, and what can be used in marketing Ribes as healthy products?), Nofima Report, 2025.

This content is paid for and presented by Nofima The Norwegian Institute of Food, Fisheries and Aquaculture Research

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