Currants (Zante): Tiny Dried Grapes Bursting with Potassium & Polyphenols

Commercial **currants** are *Zante* or Corinth grapes (Vitis vinifera var. **aphí**), sun-dried into seed-less, inky black jewels. Not to be confused with fresh red/black currant berries (*Ribes* species).

| | Amount | %DV | |---|---|---| | Calories | 120 kcal | — | | **Carbohydrate** | 29 g | 11 % | |  – Sugars | 24 g | — | | **Fiber** | 2 g | 7 % | | **Protein** | 1 g | 2 % | | Potassium | 310 mg | 7 % | | **Iron** | 0.7 mg | 4 % | | Polyphenols (avg) | 280 mg | — |

- **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 flavour—enables using **smaller sugar portions** in baking.

- Still **high in natural sugars** (24 g per ¼ cup)—portion to 1–2 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.

- 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.

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.

Drying grapes in Mediterranean sun **avoids energy-intensive ovens**. Choose Fair-trade or organic currants to encourage safe labour & reduced pesticides.

✔︎ Potassium & antioxidant boost ✔︎ Tiny size spreads sweetness ✖︎ 24 g sugar/¼ cup—measure wisely.