Gooseberry Nutrition Facts

Calories, Carbs, and Health Benefits of Gooseberries

gooseberries

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Despite the name, there is nothing silly about gooseberries. They're beautiful, juicy, and sour. Gooseberries may look like grapes, but you can easily spot them by the characteristic light veins running through their delicate outer skin. It looks like bolts of electricity.

Gooseberries come in green, yellow, or reddish purple varieties and can be found most often at local farmers’ markets.

You will occasionally find both fresh and canned gooseberries at your local grocery store, but since they are highly perishable, they aren't always available.

Cut open the tender oblong berries and you will find tiny, edible seeds that actually provide a pleasant and slightly crunchy texture. While they are not typically eaten raw, fresh gooseberries are easily cooked down into jams, sauces, and baked goods. Gooseberries are in season from May to August, with peak season being in July.

Nutrition Facts

Gooseberry Nutrition Facts
Serving Size 1 cup, raw (135g)
Per Serving% Daily Value*
Calories 66 
Calories from Fat 0 
Total Fat 1g1%
Saturated Fat 0g0%
Polyunsaturated Fat 0.5g 
Monounsaturated Fat 0.5g 
Cholesterol 0mg0%
Sodium 1.5mg1%
Potassium 297mg8%
Carbohydrates 15.3g5%
Dietary Fiber 6.4g26%
Sugars 0g 
Protein 1.3g3%
Vitamin A 9% · Vitamin C 69%
Calcium 4% · Iron 3%
*Based on a 2,000 calorie diet

Carbs in Gooseberries

One cup of raw gooseberries contains 15 grams of carbohydrate and an ample dose of fiber (6.5 grams). High-fiber foods like these berries help curb hunger and regulate digestion.

Since gooseberries have a very low glycemic index, eating them will only cause a slight increase in blood sugar, making them a desirable fruit to help keep insulin levels stable.

 Canned gooseberries are often packed in a sugary syrup, increasing the carbs from added sugar significantly, so be sure to check labels.

Fats in Gooseberries

Like many varieties of fresh fruit, gooseberries are extremely low in fat, with less than 1 gram of total fat per cup serving.

Protein in Gooseberries

Gooseberries contain about 1 gram of protein per cup, raw. High protein foods help keep you fuller for longer because they have a slower digestion time, but since gooseberries have high water and fiber content, they can also help make you feel fuller.

Micronutrients in Gooseberries

Despite their low calorie count, gooseberries pack in plenty of important vitamins and minerals. A one cup serving of raw gooseberries contains approximately 70 perfect of the inflammation-fighting vitamin C you need in an entire day.

Gooseberries also contain almost 10 percent of the daily requirement for vitamin A, which aids in maintaining healthy eyes and skin. They also provide just over 10 percent of your daily manganese, a mineral that plays a vital role in bone health and wound healing. Much like grapes, the colorful pigments in gooseberry skins offer cell-protecting antioxidants that destroy free radicals, compounds that harm healthy tissues.

Health Benefits

While we don’t eat a large amount of gooseberries in the United States, they are a popular fruit in British cuisine. The high fiber and water content of these berries makes them ultra satisfying. Studies continue to investigate the role berries, including gooseberries, play in the prevention and treatment of different types of cancer. Published research suggests that gooseberries are among the most nutritious and potentially most beneficial berries when it comes to anticancer properties.

Common Questions

Where can I buy gooseberries?

For fresh berries, look no further than the local farmers’ market in the warm weather months.

Some vendors may also sell gooseberry pies and jams during the height of the season.

For preserved varieties like dried, canned, and pre-made gooseberry jam, check out online retailers like Nuts.com, Amazon.com, and Jet.com if you can't find them in stores.

Recipes and Preparation Tips

Store fresh gooseberries in the refrigerator for up to 3 to 4 weeks or try freezing them. For best results, remove stems, wash, and dry well. Place cleaned and dried gooseberries on a cookie sheet in a single layer and place in the freezer until hardened. Once gooseberries are frozen, transfer to resealable plastic bags (or another freezer-safe container) and store in the freezer for up to 6 months. This method takes a little more time but will prevent the delicate berries from getting squashed and stuck together when freezing. Do not attempt to defrost frozen gooseberries before use. Simply add them to recipes that require them to be cooked, such as pie fillings, jams, and sauces, or enjoy frozen.

To cook down fresh gooseberries, simply clean (remove any stems) and simmer in a saucepan with sugar or honey and a splash of water until the mixture reaches your desired thickness. The mixture will thicken upon cooling, so be sure to account for this while deciding on ​an appropriate cook time. Once cooked, you can puree and strain the berries or leave them chunky. This simple combo of berries and some sweetener makes a delightful sauce to spoon over yogurt or oatmeal. You can also chill this mixture and blend it into a smoothie along with a frozen banana and almond milk.

For a more decadent treat, make the classic dessert called a “fool” by gently folding the thickened sauce with freshly whipped cream and then top with shaved chocolate or crushed graham cracker crumbs. For a more savory spin, cook down gooseberries with fresh thyme, freshly cracked black pepper, minced garlic, and a splash of vinegar.

Gooseberries are traditionally baked into tarts and pies. The filling can be made from a mixture of cooked down gooseberries, sugar, flour, and water. This makes a light paste that can then be baked into a pastry.

You can pair fruit like gooseberries with foods that offer healthy fats, like nuts and seeds. Dried gooseberries are a little harder to find but available via many online retailers and they make an awesome addition to a trail mix, along with almonds and pumpkin seeds.

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Article Sources
  • Baby B, Antony P, Vijayan R. Antioxidant and anticancer properties of berries. Crit Rev Food Sci Nutr. 2017;:1-17. DOI: 10.1080/10408398.2017.1329198

  • Zhao T, Sun Q, Marques M, Witcher M. Anticancer Properties of Phyllanthus emblica (Indian Gooseberry). Oxid Med Cell Longev. 2015;2015:950890. DOI: 10.1155/2015/950890