Currants (Zante): Tiny Dried Grapes Bursting with Potassium & Polyphenols
Smaller than a raisin but huge on sweet-tart flavour, currants add chewy texture, iron and grape-skin antioxidants to scones, salads and savoury tagines.
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What Are Currants?
Commercial **currants** are *Zante* or Corinth grapes (Vitis vinifera var. **aphĂ**), sun-dried into seed-less, inky black jewels. Not to be confused with fresh red/black currant berries (*Ribes* species).
Nutrition Snapshot (Âź cup / 40 g)
| | Amount | %DV |
|---|---|---|
| Calories | 120 kcal | â |
| **Carbohydrate** | 29 g | 11 % |
| ââ Sugars | 24 g | â |
| **Fiber** | 2 g | 7 % |
| **Protein** | 1 g | 2 % |
| Potassium | 310 mg | 7 % |
| **Iron** | 0.7 mg | 4 % |
| Polyphenols (avg) | 280 mg | â |
Potential Benefits
- **Natural sweetness + micronutrients** compared with white sugar.
- Dark-grape **polyphenols & resveratrol** act as antioxidants.
- Source of **potassium** which helps regulate blood pressure.
- Bite-sized size disperses flavourâenables using **smaller sugar portions** in baking.
Drawbacks & Precautions
- Still **high in natural sugars** (24 g per Âź cup)âportion to 1â2 Tbsp for snacks.
- Sticky texture can cling to teeth; rinse mouth if prone to cavities.
- Sulphur dioxide rarely used but check label if sulphite-sensitive.
Culinary Uses
- Fold into **Irish soda bread, scones or hot-cross buns**.
- Sprinkle over salads with feta & pistachio for sweet pop.
- Simmer in Moroccan **lamb tagine** for sweet-savory balance.
- Soak 10 min in tea, rum or orange juice before mixing for extra plumpness.
Storage Tips
Keep in an **airtight jar** in a cool, dark cupboard up to **12 months**. If they dry out, revive by microwaving 10 s with a damp paper towel.
Sustainability Notes
Drying grapes in Mediterranean sun **avoids energy-intensive ovens**. Choose Fair-trade or organic currants to encourage safe labour & reduced pesticides.
Key Takeaways
âď¸ Potassium & antioxidant boost
âď¸ Tiny size spreads sweetness
âď¸ 24 g sugar/Âź cupâmeasure wisely.
- 1. Currants
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