Is blackcurrant cordial healthy?

December 14, 2025 •

3 min read

During World War II, blackcurrant syrup was distributed to children in the UK as a vital source of vitamin C when citrus fruits were scarce. While this history highlights the fruit's nutritional value, the healthfulness of modern blackcurrant cordial is a more complex matter.

Quick Summary

Assessing if blackcurrant cordial is healthy requires looking past its fruit base to its processing and additives. Benefits from blackcurrants' vitamin C and antioxidants often come with significant added sugar and artificial ingredients in commercial products. Homemade versions offer a healthier alternative.

Key Points

Sugar is the primary issue: Most commercial blackcurrant cordials are high in added sugar, which can undermine the fruit's nutritional benefits and contribute to health problems.
Fresh fruit is a nutrient powerhouse: Whole blackcurrants are rich in vitamin C, antioxidants (anthocyanins), and other beneficial compounds.
Homemade is the healthier choice: Making your own cordial gives you complete control over sugar content and ensures you get more natural nutrients from the fresh fruit.
Check the ingredients list: For store-bought versions, scrutinise the label for high sugar content and artificial additives, which are common in many brands.
Dilution is key: For any cordial, diluting it heavily reduces the sugar per serving, making it a better option for hydration with a touch of flavor.

The Core Benefits of Blackcurrants

At its heart, the blackcurrant berry is a nutritional powerhouse. This small, dark berry is packed with health-boosting compounds, a fact recognised as far back as the Middle Ages for its medicinal properties.

Key nutrients in blackcurrants:

Vitamin C: Blackcurrants are famously rich in vitamin C, containing significantly more per serving than oranges. This essential nutrient is vital for immune function, skin health, and collagen production.
Antioxidants: The dark purple color of blackcurrants is due to compounds called anthocyanins, powerful antioxidants that combat oxidative stress and cellular damage. These antioxidants are linked to reduced inflammation and better heart health.
Other Vitamins and Minerals: Beyond vitamin C, blackcurrants also provide small amounts of iron, potassium, and manganese.

The Commercial Cordial Conundrum: A Closer Look at the Ingredients

Where the health equation changes is in the transformation from a nutrient-dense berry to a processed cordial. Commercial blackcurrant cordials often contain far more than just fruit and water. Reading the ingredient list reveals several key factors that diminish its health benefits.

Most store-bought cordials use blackcurrant juice concentrate rather than fresh fruit, and crucially, they rely on large amounts of added sugar or artificial sweeteners to balance the fruit's natural tartness. In some products, sugar is the second ingredient after water. Excessive sugar intake is a known contributor to weight gain, tooth decay, and an increased risk of chronic diseases, negating the fruit's natural goodness.

Beyond sweeteners, commercial versions often contain artificial flavorings, colorings, and preservatives to ensure a long shelf life and consistent taste. While most are safe for consumption, they do not contribute to nutritional value and may pose risks for individuals with sensitivities.

Comparison: Homemade vs. Store-Bought Cordial

For a clearer perspective, consider the differences between a homemade version and a typical store-bought cordial.


Feature	Homemade Blackcurrant Cordial	Store-Bought Blackcurrant Cordial
Ingredients	Fresh blackcurrants, water, moderate sugar (or a healthier alternative), optional lemon juice.	Water, glucose-fructose syrup, blackcurrant juice from concentrate, artificial sweeteners, colors, and preservatives.
Sugar Content	Controlled and minimal; can be adjusted or replaced entirely with a natural sweetener like honey.	Often very high in added sugars, contributing significantly to daily intake.
Nutrients	Retains high levels of vitamin C and antioxidants from fresh fruit, though some is lost in cooking.	Minimal or no natural vitamin C, as it is often destroyed during processing.
Flavor	A more natural, fresh, and complex fruity flavour.	A more uniformly sweet and often artificial-tasting flavor.
Preservatives	None added; uses natural preservatives like sugar and lemon juice, and has a shorter shelf life.	Contains chemical preservatives for extended shelf life.

The Verdict on Health: Is Blackcurrant Cordial Healthy?

The health of blackcurrant cordial is not a simple 'yes' or 'no' answer; it is entirely dependent on how it is made. A homemade cordial, made with fresh fruit and minimal sugar, can retain many of the benefits of the blackcurrant berry itself, such as high vitamin C and antioxidant content. The commercial counterpart, however, is essentially a sugary soft drink with blackcurrant flavoring. The high sugar content far outweighs any residual nutritional value from the fruit concentrate.

Making a Healthier Choice

For those who enjoy cordial but want to make a healthier choice, the best option is to make your own. A simple recipe involves boiling blackcurrants with water, straining the liquid, and adding a minimal amount of a natural sweetener like honey or a low-calorie alternative. This ensures you control the ingredients and sugar level completely.

Alternatively, if you must buy a commercial product, look for 'no added sugar' or 'sugar-free' versions. However, be aware that these will contain artificial sweeteners and lack the full nutritional profile of the fresh fruit. The healthiest consumption method is to dilute any cordial significantly more than recommended, prioritizing hydration while only adding a hint of flavor.

Conclusion: Mindful Consumption is Key

Ultimately, whether blackcurrant cordial is healthy depends on the product and your consumption habits. Fresh, whole blackcurrants are undoubtedly a healthy addition to any diet. A homemade cordial made with minimal added sugar can be a reasonably healthy, vitamin C-rich drink. However, most commercial blackcurrant cordials are highly processed, sugar-laden beverages that offer little nutritional benefit. For true health, fresh is always best, but if you opt for cordial, choosing wisely and consuming in moderation is the way forward. For more healthy and delicious recipes, check out the options on the BBC Food website.

Frequently Asked Questions

No, blackcurrant cordial is not as healthy as fresh blackcurrants. The processing and high sugar content of most commercial cordials significantly reduce the nutritional value found in the raw fruit.

Cordial is a concentrated syrup made from fruit juice, water, and sweeteners that must be diluted, while blackcurrant juice is the liquid extracted from the fruit itself. Commercial cordial usually contains much more added sugar than 100% juice.

The vitamin C from the blackcurrant berry can boost the immune system, but most commercial cordials contain very little of this vitamin. To get an immune-boosting effect, you would need to consume a healthier, homemade version.

Yes, most commercial blackcurrant cordials are very high in sugar, often listing sugar or glucose-fructose syrup as a primary ingredient. This can be misleading as the fruit itself is quite tart.

'No added sugar' cordials are lower in calories and sugar but are not necessarily healthy. They contain artificial sweeteners and typically lack the significant nutritional content of fresh fruit.

The antioxidant content in commercial cordials is often negligible due to processing. Homemade cordial, especially if not boiled for too long, can retain some of the antioxidants from the fruit.

The healthiest way is to make your own with fresh fruit and minimal sugar. If using a store-bought version, dilute it heavily with water to minimize sugar intake, and consume it only occasionally.