Goldenberry

Fruit

Item Rating: 88/100

1 serving (100 grams) contains 53 calories, 1.9 grams of protein, 0.7 grams of fat, and 11.2 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		126.2
% Daily Value*
Total Fat		1.7 g	2%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2.4 mg	0%
Total Carbohydrates		26.7 g	9%
	Dietary Fiber	11.0 g	39%
	Sugars	18.8 g
protein		4.5 g	9%
Vitamin D		0 mcg	0%
Calcium		21.4 mg	1%
Iron		2.4 mg	13%
Potassium		714.3 mg	15%

* 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 (10.9%)

Protein: 18 cal (12.8%)

Carbs: 106 cal (76.2%)

About Goldenberry

Goldenberry, also known as Physalis peruviana or Cape Gooseberry, is a bright orange fruit native to South America, particularly Peru and Colombia. It is now cultivated globally, particularly in tropical and subtropical regions. With a tangy, slightly sweet flavor, goldenberries are commonly used in both savory dishes and desserts, as well as enjoyed fresh or dried. Nutritionally, goldenberries are low in calories (53 per 100g) and fat while offering a good source of dietary fiber (4.6g), vitamin C (11mg), and small amounts of protein (1.9g). They also contain iron and calcium, making them a nutrient-dense snack option.

Health Benefits

• Rich in vitamin C (11mg/100g), goldenberries support immune health and reduce oxidative stress.
• High fiber content (4.6g/100g) promotes healthy digestion and aids in maintaining good gut health.
• Contains iron (1mg/100g), which supports oxygen circulation and may help prevent anemia.

Dietary Considerations

Allergens: Contains None commonly reported, but cross-reactivity may occur in individuals allergic to nightshades

Suitable for: Vegan, vegetarian, gluten-free

Not suitable for: Low-carb, low-sugar diets (due to natural sugars)

Selection and Storage

Store goldenberries in a cool, dry place or refrigerate for extended shelf life. Keep them in their husks until ready to use for freshness.

Common Questions About Goldenberry Nutrition

Are goldenberries high in protein?

Goldenberries contain 1.9 grams of protein per 100 grams, which is relatively low compared to protein-rich foods. While they are not a significant protein source, they can contribute modestly to your overall intake when included in a balanced diet.

Can I eat goldenberries on a keto diet?

Goldenberries may not be the best option for a strict keto diet as they contain 11.2 grams of carbohydrates per 100 grams, including 7.9 grams of natural sugar. However, they can be consumed in moderation if you carefully track your carb intake.

What are the health benefits of goldenberries?

Goldenberries are rich in antioxidants, particularly polyphenols and carotenoids, which help combat oxidative stress. They are also high in dietary fiber (4.6 grams per 100 grams), promoting gut health and supporting digestion. Additionally, they provide vitamin A and vitamin C, beneficial for immune health and vision.

How much goldenberry should I eat per serving?

A typical serving of goldenberries is about 1/2 cup (approximately 75 grams), which provides roughly 40 calories and 3.45 grams of fiber. This portion size is sufficient to enjoy their nutritional benefits without overindulging in sugar.

How do goldenberries compare to other similar fruits?

Goldenberries have a tangy flavor and a lower calorie content (53 calories per 100 grams) compared to many other fruits like grapes (69 calories) or cherries (63 calories). They also contain more fiber (4.6 grams) than most small fruits, making them a great choice for digestion and satiety.

Data Sources & Scientific References