Gooseberries

Fruit

Item Rating: 87/100

1 serving (150 grams) contains 66 calories, 1.3 grams of protein, 0.9 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		104.8
% Daily Value*
Total Fat		1.4 g	1%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1.6 mg	0%
Total Carbohydrates		23.8 g	8%
	Dietary Fiber	10.3 g	36%
	Sugars	17.9 g
protein		2.1 g	4%
Vitamin D		0 mcg	0%
Calcium		47.6 mg	3%
Iron		0.8 mg	4%
Potassium		471.4 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 sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 12 cal (10.8%)

Protein: 8 cal (7.2%)

Carbs: 95 cal (81.9%)

About Gooseberries

Gooseberries are small, round berries native to Europe, North Africa, and parts of Asia, though they are now cultivated in other regions due to their popularity. These fruits are often green, yellow, or red, with a tangy, tart flavor, making them versatile for both sweet and savory dishes. Rich in nutrients, gooseberries are low in calories (44 per 100g) and provide notable amounts of dietary fiber (4.3g), vitamin C (27.3mg), and calcium (20mg). Their low fat content (0.6g) combined with antioxidant-rich compounds makes them a healthy addition to a balanced diet. Gooseberries are widely used in jams, desserts, sauces, and chutneys, especially in European and South Asian cuisines.

Health Benefits

• High in vitamin C, gooseberries support immune health and skin health by promoting collagen synthesis and combating free radicals.
• Rich in dietary fiber, gooseberries aid digestion, promoting gut health and regular bowel movements.
• Contains calcium, which plays a vital role in maintaining strong bones and teeth.
• Low in calories and fat, making it an excellent choice for weight management and cardiovascular health.
• Provides a small amount of iron, which is essential for oxygen transport in the blood.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, paleo, gluten-free

Not suitable for: Low-fiber diet (if consumed excessively)

Selection and Storage

Store fresh gooseberries in the refrigerator for up to two weeks. Rinse just before consuming or cooking to preserve freshness.

Common Questions About Gooseberries Nutrition

Are gooseberries high in protein?

Gooseberries are not considered high in protein, as they contain only 0.87 grams of protein per 100 grams. They are primarily a source of carbohydrates and fiber, making them more suitable for other nutritional purposes rather than protein intake.

Can I eat gooseberries on a keto diet?

Gooseberries can be consumed in moderation on a keto diet, as they have 10 grams of carbohydrates and 4.33 grams of fiber per 100 grams, resulting in a net carb count of 5.67 grams. Their relatively low net carb content makes them suitable for keto, as long as portion sizes are controlled.

What are the health benefits of gooseberries?

Gooseberries are rich in dietary fiber (4.33 grams per 100 grams), aiding digestion and promoting gut health. Additionally, they contain vitamin C, known for its immune-boosting and antioxidant properties. Their low calorie count (44 calories per 100 grams) also makes them an excellent choice for weight management.

How many gooseberries should I eat per serving?

A typical serving size is about 100 grams, which provides 44 calories, 5.67 grams of net carbs, and 4.33 grams of fiber. This portion is sufficient for a snack or to add to meals and desserts while ensuring balanced nutrient consumption.

How do gooseberries compare to blueberries in nutrition?

Compared to blueberries, gooseberries have fewer calories (44 vs. ~57 per 100 grams) and slightly higher fiber content (4.33 grams vs. ~2.4 grams). However, blueberries generally contain higher antioxidant levels. Both fruits are excellent additions to a balanced diet, offering unique health benefits.

Data Sources & Scientific References