Redcurrants
Shiny, translucent ruby clusters that brighten gardens and shops across Europe and the Netherlands (aalbessen): small berries with a refreshing sour taste, full of juice and vitamin C. Redcurrants have a very low glycemic index (≈25) thanks to their fibre- and pectin-rich bulk and low natural sugars.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
A small cup of fresh redcurrants as a refreshing dessert or snack; their lively tartness wakes up the senses and quenches thirst, and eating them with a little plain yoghurt softens the sourness and gives calm fullness.
Best preparation methods
Gently strip the berries from their green stalks and eat them fresh and well washed, and avoid cooking them into jams with refined sugar so their antioxidants stay intact.
Important Nutritional Note
Redcurrants are a treasure of soluble fibre and polyphenols that benefit the blood vessels; one of the safest fruits for people with diabetes and anyone managing their weight, with no worry about raising glucose.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (100 g) |
|---|---|---|
| Calories | 56 kcal | 56 kcal |
| Protein | 1.4 g | 1.4 g |
| Carbohydrate | 13.8 g | 13.8 g |
| Available carbohydrate | 9.5 g | 9.5 g |
| Fat | 0.2 g | 0.2 g |
| Dietary fibre | 4.3 g | 4.3 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Fruit with a glycemic index (43), it ranks 6 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Redcurrants good for weight loss?
Yes. Redcurrants is very low in calories (56 kcal per 100 g), so you can eat a generous amount to add volume and fullness to a meal without many calories.
How does Redcurrants affect blood sugar?
Its glycemic index is 25 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 100 g portion has a glycemic load of 2.4 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Redcurrants?
A typical 100 g portion of Redcurrants provides about 56 kcal, 1.4 g protein, 13.8 g carbohydrate, 0.2 g fat and 4.3 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.