How healthy are gooseberries?
Are gooseberries healthy? Yes, for most people. Gooseberries score 88/100 on the HowHealthyIs Score: 100 g provide 44 kcal, 28 mg vitamin C and 4.3 g fiber. Gooseberries are tart, low in calories and a source of vitamin C and fiber; they are popular in northern and central European cooking. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Gooseberries rank higher than 88% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C70%
- Fiber35%
- Potassium10%
- Vitamin E6%
- Magnesium5%
- Calcium4%
- Protein4%
- Iron4%
- Vitamin A4%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 142 minus 1 = 141. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in gooseberries?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 44 kcal | 66 kcal | |
| Protein | 0.9 g | 1.3 g | 3% |
| Carbohydrates | 10 g | 15 g | 6% |
| Fiber | 4.3 g | 6.5 g | 23% |
| Sugars | 0 g | 0 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.6 g | 0.9 g | 1% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Omega-3 fats | <0.1 g | <0.1 g | |
| Vitamins | |||
| Vitamin A | 15 µg | 23 µg | 3% |
| Vitamin C | 28 mg | 42 mg | 46% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.4 mg | 0.6 mg | 4% |
| Vitamin K | 0 µg | 0 µg | 0% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Folate | 6 µg | 9 µg | 2% |
| Minerals | |||
| Calcium | 25 mg | 38 mg | 3% |
| Iron | 0.3 mg | 0.5 mg | 3% |
| Potassium | 198 mg | 297 mg | 6% |
| Magnesium | 10 mg | 15 mg | 4% |
| Zinc | 0.1 mg | 0.2 mg | 2% |
| Sodium | 1 mg | 1.5 mg | 0% |
Source: USDA FoodData Central, "Gooseberries, raw" (FDC 173030). Values rounded.
Why are gooseberries good for you?
- 42 mg vitamin C in 1 cup, 46% of the daily value. Vitamin C contributes to the normal function of the immune system.
- 6.5 g fiber in 1 cup, 23% of the daily value. Most adults eat well under the 28 g daily value for fiber.
Good ways to use them
- Stewing with a little sugar to spoon over yogurt
- Sauces for oily fish or pork
What should you watch out for?
- Their sourness means most recipes (fools, crumbles, jams) add a lot of sugar. Cape gooseberries (physalis) are a different plant.
Which fruits score higher?
Other fruits with more nutrition per calorie. Variety matters more than picking one winner.