1 serving (100 grams) contains 44 calories, 1.0 grams of protein, 0.6 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
65.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.9 g | 1% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1.5 mg | 0% | |
| Total Carbohydrates | 14.9 g | 5% | |
| Dietary Fiber | 6.4 g | 22% | |
| Sugars | 11.9 g | ||
| protein | 1.5 g | 3% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 37.3 mg | 2% | |
| Iron | 0.4 mg | 2% | |
| Potassium | 295.5 mg | 6% | |
* 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 Gooseberry
Gooseberry, also known as amla in South Asia, is a small, round fruit with a tart flavor and vibrant green color. Native to India, it has been an integral part of Ayurvedic tradition for centuries, prized for its potential health benefits. Gooseberries are low in calories (44 per 100g) yet rich in essential nutrients like vitamin C (27.7mg), fiber (4.3g), and calcium (25mg). This fruit is commonly used in chutneys, pickles, and traditional curries or consumed raw. Its tangy taste makes it versatile for culinary applications, and its dense nutrient profile offers various health benefits. Gooseberries are slowly gaining global popularity as a superfood due to their vitamin and mineral content, antioxidant properties, and potential to support healthy living.
Health Benefits
- Supports immune health due to high vitamin C content (27.7mg per 100g), which boosts collagen production and bolsters the immune system.
- Promotes digestive health with a rich fiber content of 4.3g per 100g, aiding in gut regularity and overall digestive function.
- May improve bone health with calcium (25mg per 100g), supporting healthy bone growth and maintenance.
- Offers antioxidant properties with polyphenols, which help combat oxidative stress and might lower the risk of chronic diseases.
- Regulates blood sugar levels through its low glycemic index and nutrient profile, making it suitable for managing diabetes.
Dietary Considerations
Selection and Storage
Store fresh gooseberries in the refrigerator for up to two weeks in a breathable container. For longer storage, they can be frozen or dried for extended use.
Common Questions About Gooseberry Nutrition
Are gooseberries high in nutritional value?
Yes, gooseberries are highly nutritious. A 100-gram serving contains 44 calories, 1 gram of protein, 10 grams of carbohydrates, 0.6 grams of fat, and 4.3 grams of fiber, making it a great source of fiber and low-calorie snack. They are also rich in vitamin C and antioxidants, supporting overall health.
Can I eat gooseberries on a keto or low-carb diet?
Gooseberries can be consumed in moderation on a low-carb or keto diet. They contain 10 grams of carbohydrates and 4.3 grams of fiber per 100 grams, resulting in a net carb count of around 5.7 grams. Their high fiber content makes them a better option compared to many fruits, but portions should be carefully monitored.
What are the health benefits of eating gooseberries?
Gooseberries provide several health benefits due to their high vitamin C and antioxidant content, which support immune function and skin health. Their fiber aids digestion and promotes gut health, while their low calorie content makes them ideal for weight management. However, they contain natural sugars (8 grams per 100 grams), so portion control is advised, especially for those managing blood sugar.
What is the recommended portion size for gooseberries?
A typical serving size for gooseberries is 100 grams, which provides 44 calories and 4.3 grams of fiber. This portion is suitable for most people as a healthy snack or addition to meals, though individuals on low-carb or sugar-restricted diets may need to reduce servings to fit their dietary goals.
How do gooseberries compare to other berries like blueberries or raspberries?
Compared to blueberries (57 calories, 2.4 grams of fiber per 100 grams) or raspberries (52 calories, 6.5 grams of fiber per 100 grams), gooseberries are lower in calories and contain a moderate amount of fiber. They are also particularly rich in vitamin C, unlike blueberries and raspberries which have a lower vitamin C content. Gooseberries have a tangier flavor, making them unique for culinary uses like chutneys or tangy desserts.
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.
