Gooseberries vs orange: which is healthier?

They are about equally nutrient-dense: gooseberries scores 88/100 and orange 89/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Gooseberries

88/100Excellent nutrient density

44 kcal per 100 g. 1 cup: 150 g

Orange

89/100Excellent nutrient density

47 kcal per 100 g. 1 medium orange: 131 g

Which to pick for your goal

Fewer caloriesAbout even44 vs 47 kcal per 100 g
More proteinAbout even0.9 vs 0.9 g per 100 g
More fiberGooseberries4.3 vs 2.4 g per 100 g
Less sugarGooseberries0 vs 9.3 g per 100 g
More potassiumAbout even198 vs 181 mg per 100 g
Less saturated fatAbout even<0.1 vs <0.1 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Gooseberries, 100 g	Orange, 100 g	Gooseberries, 150 g	Orange, 131 g
Calories	44 kcal	47 kcal	66 kcal	62 kcal
Protein	0.9 g	0.9 g	1.3 g	1.2 g
Carbohydrates	10 g	12 g	15 g	15 g
Sugars	0 g	9.3 g	0 g	12 g
Fiber	4.3 g	2.4 g	6.5 g	3.1 g
Fat	0.6 g	0.1 g	0.9 g	0.2 g
Saturated fat	<0.1 g	<0.1 g	<0.1 g	<0.1 g
Vitamin C	28 mg	53 mg	42 mg	70 mg
Vitamin A	15 µg	11 µg	23 µg	14 µg
Potassium	198 mg	181 mg	297 mg	237 mg
Iron	0.3 mg	0.1 mg	0.5 mg	0.1 mg
Calcium	25 mg	40 mg	38 mg	52 mg
Magnesium	10 mg	10 mg	15 mg	13 mg
Sodium	1 mg	0 mg	1.5 mg	0 mg

Last updated November 12, 2026. Scores use the HowHealthyIs Score method.

All about gooseberries All about orange Open in compare tool