Fruit
raw gooseberries.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
SERVING
CALORIES
44
PROTEIN
0.88g
CARBS
10.2g
FAT
0.58g
FIBER
4.3g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories44kcal—
Protein0.88g2%
Carbohydrates10.2g4%
Fiber4.3g15%
Sugar0g0%
Total fat0.58g1%
Saturated fat0.04g0%
Trans fat0g—
Cholesterol0mg0%
Water87.9g—
MINERALS
Sodium1.0mg0%
Potassium198mg4%
Calcium25mg2%
Iron0.31mg2%
Magnesium10mg2%
Phosphorus27mg2%
Zinc0.12mg1%
Copper0.07mg8%
Manganese0.14mg6%
Selenium0.60µg1%
VITAMINS
Vitamin A15µg2%
Vitamin C27.7mg31%
Vitamin D0µg0%
Vitamin E0.37mg2%
Vitamin K0µg0%
Thiamin (B1)0.04mg3%
Riboflavin (B2)0.03mg2%
Niacin (B3)0.30mg2%
Pantothenic acid (B5)0.29mg6%
Vitamin B60.08mg5%
Folate (B9)6.0µg2%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup150g
1 tablespoon9.4g
1 teaspoon3.1g
1 ml0.6g
1 liter625g
HEALTH BENEFITS
Why eat it.
- ✓Rich in Vitamin C, a powerful antioxidant that supports the immune system and collagen production.
- ✓High in dietary fiber, which aids digestion, helps regulate blood sugar levels, and promotes satiety.
- ✓Contains beneficial plant compounds like flavonoids and anthocyanins, which have anti-inflammatory properties.
- ✓Good source of Vitamin A, which is important for maintaining healthy vision and skin.
COOKING TIPS
In the kitchen.
- 1Before use, 'top and tail' the gooseberries by pinching or snipping off the stem and dried blossom ends.
- 2Balance their natural tartness with sugar, honey, or maple syrup when making jams, pies, crumbles, or fools.
- 3Cook gooseberries gently with a splash of water until they burst to create a simple compote that pairs well with both sweet dishes and savory meats like pork or mackerel.
- 4Green gooseberries are tarter and best for cooking, while red or purple varieties are often sweeter and can be eaten raw.
STORAGE
Keep it fresh.
- Store fresh, unwashed gooseberries in a breathable container or perforated bag in the refrigerator's crisper drawer for 5-7 days.
- For long-term storage, freeze gooseberries by spreading them on a baking sheet until solid, then transferring them to an airtight freezer bag for up to one year.
FAQ
Frequently asked questions.
Are gooseberries healthy?
Yes, gooseberries are highly nutritious and rich in Vitamin C, which supports the immune system and collagen production. They also contain beneficial plant compounds like flavonoids and anthocyanins that provide anti-inflammatory benefits and support heart health.
How many calories and carbs are in gooseberries?
A 100g serving of raw gooseberries contains approximately 44 calories and 10.18g of carbohydrates. They are also very low in fat (0.58g) and provide about 0.88g of protein, making them a light, nutrient-dense snack.
Are gooseberries good for weight loss?
Yes, gooseberries are excellent for weight management because they are low in calories and high in dietary fiber. The fiber helps promote satiety, which can reduce overall calorie intake by making you feel full for longer periods.
Are gooseberries keto-friendly?
With about 10g of total carbs per 100g, gooseberries can be included in a keto diet if consumed in moderation. However, because they contain natural sugars, it is important to monitor portion sizes to ensure you stay within your daily net carb limits.
What do raw gooseberries taste like?
Raw gooseberries have a sharp, tart, and acidic flavor, often compared to sour grapes or lemons. While some varieties become slightly sweeter as they ripen to a red or purple color, they generally retain a signature tanginess.
How do you prepare raw gooseberries for eating?
To prepare them, rinse the berries under cold water and 'top and tail' them by pinching or snipping off the small stem and the dried blossom end. Once cleaned and trimmed, they can be eaten raw, tossed in salads, or used in desserts.
How should you store fresh gooseberries?
Store unwashed gooseberries in a breathable container or a paper bag in the refrigerator's crisper drawer. They typically stay fresh for one to two weeks, though it is best to check them regularly for any signs of softening or mold.
Can you freeze gooseberries?
Yes, gooseberries freeze very well for long-term storage. Arrange washed and dried berries in a single layer on a baking sheet to freeze individually before transferring them to a freezer-safe bag; they will maintain quality for up to 12 months.
Can diabetics eat gooseberries?
Yes, gooseberries are a healthy option for diabetics due to their high fiber content, which helps regulate blood sugar levels. Their low calorie count and presence of antioxidants also support metabolic health.
How do you know if gooseberries are ripe?
Ripe gooseberries will feel slightly soft when gently squeezed and may change color from bright green to a yellowish, pink, or deep purple hue depending on the variety. Very firm, bright green berries are usually underripe and will be extremely tart.
