Oranges have serious competition. Gram for gram, blackcurrants contain about three times as much vitamin C as oranges, which makes their modest size a poor guide to their nutritional value. Size fools the shopper. For you, the useful comparison is equal weights of fruit, rather than a handful of berries measured against an entire orange.
The chemistry beats the hype. Vitamin C, also called ascorbic acid, supports collagen synthesis, the process that helps maintain connective tissue, and improves absorption of nonheme iron from plant foods when eaten together. More isn't automatically better. Although blackcurrants offer a concentrated source, eating extra vitamin C beyond your needs does not translate into proportionally greater protection against illness. Your serving still counts. Raw blackcurrants commonly provide roughly 180 milligrams per 100 grams, compared with roughly 50 milligrams in raw oranges, though variety, growing conditions and storage can shift those figures.
The kitchen gets a vote. Because vitamin C is vulnerable to heat and oxygen, the amount in raw berries cannot simply be assigned to a jam, syrup or drink made from them. Read beyond the fruit. If you buy a blackcurrant product, check its fruit content, added sugar and declared vitamin C rather than assuming the berry's reputation applies to everything bearing its name. Tartness needs no apology. Stir whole berries into yogurt or porridge if their sharpness suits you, but keep the wider diet in view: why make one fruit do every job?
