1 serving (140 grams) contains 74 calories, 2.7 grams of protein, 1.0 grams of fat, and 16.0 grams of carbohydrates.
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Nutrition Information
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
Source of Calories
About Golden berry
Golden berries, also known as Physalis peruviana or cape gooseberries, are small, orange fruits native to South America, particularly Peru and Colombia. They belong to the nightshade family and are encased in a papery husk, which is removed before consumption. These berries have a tangy, mildly sweet flavor and are commonly used in desserts, smoothies, salads, and jams in various cuisines. Nutritionally, golden berries are low in calories and fat while being rich in dietary fiber, vitamin C, vitamin A, and antioxidants like polyphenols. They also contain small amounts of essential minerals like potassium and iron, making them a nutrient-dense choice for healthy eating.
Health Benefits
- High levels of vitamin C support immune health and act as a powerful antioxidant to protect cells from damage.
- Rich in dietary fiber, golden berries help promote digestive health by supporting regular bowel movements and improving satiety.
- They contain polyphenols and carotenoids, which may reduce inflammation and support eye health due to their antioxidant properties.
Dietary Considerations
Selection and Storage
Golden berries should be stored in a cool, dry place or the refrigerator to maintain freshness. Wash and remove the husk before consumption.
Common Questions About Golden berry Nutrition
What is the nutritional content of golden berries?
Golden berries are low in calories, with approximately 53 calories per 100 grams. They contain 1.9 grams of protein, 11 grams of carbohydrates, and 0.7 grams of fat. They're also rich in vitamin A, with about 720 IU per 100 grams, and provide a good source of vitamin C and antioxidants.
Are golden berries suitable for a keto or low-carb diet?
Golden berries can fit into a low-carb or keto diet in moderation, as they contain about 11 grams of carbs per 100 grams. Their natural sweetness and low calorie content make them a good occasional fruit choice, but they should be consumed in small amounts to stay within carb limits.
What are the health benefits or concerns of golden berries?
Golden berries are high in antioxidants, which can help combat oxidative stress and inflammation. They also contain dietary fiber, which supports digestive health. However, people with a sensitivity to nightshades or allergies to similar fruits like tomatoes should avoid them, as they belong to the nightshade family.
How much golden berry should I eat in one serving?
A recommended serving size for golden berries is about 1/2 cup (74 grams), which equals approximately 37 calories and 8 grams of carbohydrates. This portion provides a healthy dose of vitamins and fiber without overloading on sugar.
How do golden berries compare to other similar fruits?
Compared to fruits like grapes or cherries, golden berries are lower in calories and sugar. They also provide more vitamin A and antioxidants. Unlike many other berries, their slightly tangy and tart flavor is unique and makes them versatile for both sweet and savory recipes.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
