Golden berries

Fruit

Item Rating: 84/100

1 serving (140 grams) contains 74 calories, 2.7 grams of protein, 1.0 grams of fat, and 16.0 grams of carbohydrates.

Nutrition Information

1 cup (237.3g)

Calories		125.4
% Daily Value*
Total Fat		1.7 g	2%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1.7 mg	0%
Total Carbohydrates		27.1 g	9%
	Dietary Fiber	5.1 g	18%
	Sugars	18.6 g
protein		4.6 g	9%
Vitamin D		0 mcg	0%
Calcium		15.3 mg	1%
Iron		1.7 mg	9%
Potassium		503.4 mg	10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 15 cal (10.8%)

Protein: 18 cal (12.9%)

Carbs: 108 cal (76.3%)

About Golden berries

Golden berries, also known as Physalis or cape gooseberries, are small, yellow-orange fruits encased in papery husks, native to South America, particularly Peru and Colombia. They have a tart, tangy flavor with hints of sweetness and are commonly used in salads, desserts, jams, and sauces. Golden berries are nutrient-rich, providing a good source of vitamins (especially vitamin C) and minerals like potassium and iron. They are also high in antioxidants, such as carotenoids and polyphenols, and contain dietary fiber. With their low-calorie profile and dense nutrient content, they are considered a functional food in many cuisines.

Health Benefits

• Rich in vitamin C, golden berries support immune function and skin health with 11-13 mg per 100 grams.
• Provide a significant amount of dietary fiber (approximately 3 grams per 100 grams), enhancing digestive health and promoting satiety.
• Contain antioxidants like carotenoids and polyphenols, which help protect against cellular damage and may reduce inflammation.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-calorie

Not suitable for: People with kidney issues due to potential oxalate content

Selection and Storage

Store golden berries in a cool, dry place or refrigerate in an airtight container once husked to maintain freshness for up to 1-2 weeks.

Common Questions About Golden berries Nutrition

Are golden berries high in protein?

Golden berries contain about 2 grams of protein per 100-gram serving, making them a moderate source compared to other fruits. While they aren't a primary protein source, they can complement a balanced diet with their other nutrients.

Are golden berries suitable for a keto diet?

Golden berries contain roughly 11 grams of carbohydrates per 100-gram serving, with about 3 grams of fiber. While not entirely carb-free, the net carbs are relatively low, making them suitable for a keto diet in small portions when monitored carefully.

What are the health benefits of eating golden berries?

Golden berries are rich in antioxidants like carotenoids and polyphenols, which may support immune health and reduce inflammation. They are also a good source of vitamin C, providing around 15% of the daily recommended intake per serving.

How many golden berries should I eat per serving?

A typical serving size is about 40-50 grams, which is roughly half a cup. This portion contains approximately 60 calories and provides essential nutrients without overloading on sugars or carbs.

How do golden berries compare to other berries like blueberries or raspberries?

Golden berries are lower in sugar and calories compared to blueberries and raspberries but have a tangier taste. They also offer unique antioxidants like withanolides, which are less common in other berries, making them a distinct addition to a fruit repertoire.

Data Sources & Scientific References