Crème de Cassis: Calories, Nutrition and Health Facts
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Perplexity McCormick's 2026 Flavor of the Year—this French blackcurrant liqueur brings deep berry complexity to cocktails, with 85 calories per shot.
Quick Nutrition Facts
Per 1 Shot (30ml)
| Nutrient | Amount |
|---|---|
| Calories | 85 kcal |
| Protein | 0g |
| Carbohydrates | 12g |
| Fiber | 0g |
| Sugars | 12g |
| Fat | 0g |
| Alcohol | 15-20% |
| Sodium | 0mg |
| Potassium | Trace |
| Anthocyanins | Present |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Crème de cassis delivers blackcurrant anthocyanins—powerful antioxidants—but the 12g sugar and alcohol content mean it should be an occasional indulgence, not a health food. One shot in a Kir cocktail is the traditional French approach to moderation.
Myth Busters
MYTH #1: Crème de Cassis Is a Health Tonic
TRUTH: While blackcurrants contain beneficial anthocyanins with anti-inflammatory properties, the liqueur form adds significant sugar and alcohol. The Mayo Clinic confirms any amount of alcohol carries health risks.
MYTH #2: Cassis Contains Cream or Dairy
TRUTH: Despite the name "crème," this liqueur contains zero dairy. The French term refers to the thick, syrupy texture from dissolved sugar—typically 400-450g per liter. It's suitable for those avoiding dairy but not for sugar-conscious diets.
MYTH #3: Dark Liqueurs Have Fewer Calories Than Clear Ones
TRUTH: Crème de cassis has 85 calories per 30ml—comparable to other sweetened liqueurs. Color comes from anthocyanin pigments, not caloric density. The sugar content, not alcohol proof, drives the calorie count in sweet liqueurs.
MYTH #4: A Little Cassis Daily Is Good for the Heart
TRUTH: While some studies suggested moderate alcohol benefits cardiovascular health, recent research shows no safe level of alcohol consumption. Get your antioxidants from whole blackcurrants or blackcurrant juice instead.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 85 empty calories per shot with 12g sugar. Alcohol increases appetite and lowers inhibitions around food choices. Avoid during weight loss. |
| Muscle Gain | | Zero protein, alcohol impairs muscle protein synthesis. Even moderate drinking can reduce recovery and gains. |
| Diabetes Management |  | 12g pure sugar per serving plus alcohol disrupts blood glucose regulation. Diabetics should avoid or strictly limit. |
| PCOS Management | | High sugar content affects insulin sensitivity. Alcohol can worsen hormonal imbalances. Best avoided. |
| Pregnancy Nutrition | | No safe amount of alcohol during pregnancy. Can cause fetal alcohol spectrum disorders. Strictly avoid. |
| Viral/Flu Recovery | | Alcohol suppresses immune function and dehydrates. Sugar feeds inflammation. Skip until fully recovered. |
PERSONALIZED NUTRITION
Track your meals and drinks with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Crème de Cassis
Understanding how alcoholic beverages affect blood glucose is complex—alcohol initially raises then drops blood sugar while sugar causes immediate spikes.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses vary significantly with alcohol. Not medical advice.*
How to Minimize Blood Sugar Impact
Pairing alcoholic drinks with food slows glucose absorption:
- Never drink on an empty stomach - Always have food first
- Choose smaller portions - 15ml instead of 30ml in cocktails
- Pair with protein - Cheese or nuts slow absorption
- Hydrate well - Alternate with water to reduce total consumption
This approach helps moderate both the sugar spike and alcohol effects.
Cultural Significance
Crème de cassis originated in Dijon, France in the 1840s, created by liqueur-maker Auguste-Denis Lagoute. The Burgundy region remains the heartland of production.
French Heritage:
- Protected by AOC designation (Crème de Cassis de Dijon)
- Key ingredient in the Kir, named after Dijon mayor Félix Kir
- Kir Royale (with Champagne) became the celebratory variation
- Traditional digestif in French café culture
Global Impact:
- McCormick named blackcurrant/cassis their 2026 Flavor of the Year
- Rising cocktail renaissance driving renewed interest
- Craft distillers creating artisanal small-batch versions
- Culinary uses expanding: desserts, sauces, glazes
Compare & Substitute
Crème de Cassis vs Similar Liqueurs (Per 30ml)
| Nutrient | Crème de Cassis | Chambord (Raspberry) | Cointreau (Orange) | Kahlúa (Coffee) |
|---|---|---|---|---|
| Calories | 85 kcal | 92 kcal | 95 kcal | 91 kcal |
| Carbs | 12g | 13g | 11g | 15g |
| Sugar | 12g | 13g | 11g | 14g |
| Alcohol | 15-20% | 16.5% | 40% | 20% |
| Protein | 0g | 0g | 0g | 0g |
| Fat | 0g | 0g | 0g | 0g |
| Best For | Wine cocktails, Kir | Champagne cocktails | Margaritas, citrus drinks | Coffee cocktails, desserts |
Frequently Asked Questions
How many calories are in crème de cassis?
A standard 30ml (1 oz) serving contains approximately 85 calories. In a Kir cocktail (15ml cassis + 150ml white wine), expect about 165 total calories. A Kir Royale with Champagne runs around 140 calories.
Calorie breakdown: 12g sugar provides ~48 calories, alcohol provides ~37 calories. Zero calories from fat or protein.
Is crème de cassis good for you?
No alcoholic beverage qualifies as "good for you." While blackcurrants contain anthocyanins with antioxidant and anti-inflammatory properties, the alcohol and sugar in the liqueur form negate these benefits.
Healthier alternatives: Fresh blackcurrants, blackcurrant juice (unsweetened), or blackcurrant supplements deliver the antioxidants without alcohol's risks.
What is crème de cassis made from?
Traditional crème de cassis uses:
- Blackcurrants (Ribes nigrum) - typically Noir de Bourgogne variety
- Sugar - 400-450g per liter creates the syrupy texture
- Neutral grain spirits - brings alcohol content to 15-20%
Premium versions macerate whole berries for months. Mass-market versions may use blackcurrant juice concentrate.
How should I store crème de cassis?
Unopened: Cool, dark place for 2-3 years Opened: Refrigerate and use within 3-4 months
The high sugar content prevents spoilage but the color and flavor degrade with oxidation. Unlike spirits, liqueurs don't improve with age once bottled.
Can I cook with crème de cassis?
Yes—cooking evaporates most alcohol while retaining flavor. Uses include:
- Glazes for duck, pork, or lamb
- Dessert sauces over ice cream or panna cotta
- Reduction sauces for game meats
- Poaching liquid for pears or stone fruits
IMPORTANT NOTE
Even cooked, trace alcohol may remain. Avoid in dishes for those who cannot consume any alcohol.
What cocktails use crème de cassis?
Classic cocktails:
- Kir - 15ml cassis + 150ml dry white wine (Burgundy traditional)
- Kir Royale - 15ml cassis + Champagne or sparkling wine
- El Diablo - Tequila, lime, cassis, ginger beer
- Bramble - Gin, lemon, simple syrup, cassis
Modern variations: Cassis pairs well with bourbon, vodka, and rum in craft cocktails.
