Gooseberries vs red currants: which is healthier?
They are about equally nutrient-dense: gooseberries scores 88/100 and red currants 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
44 kcal per 100 g. 1 cup: 150 g
Red currants
56 kcal per 100 g. 1 cup: 112 g
Which to pick for your goal
- Fewer caloriesGooseberries44 vs 56 kcal per 100 g
- More proteinRed currants0.9 vs 1.4 g per 100 g
- More fiberAbout even4.3 vs 4.3 g per 100 g
- Less sugarGooseberries0 vs 7.4 g per 100 g
- More potassiumRed currants198 vs 275 mg per 100 g
- Less saturated fatAbout even<0.1 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Gooseberries, 100 g | Red currants, 100 g | Gooseberries, 150 g | Red currants, 112 g |
|---|---|---|---|---|
| Calories | 44 kcal | 56 kcal | 66 kcal | 63 kcal |
| Protein | 0.9 g | 1.4 g | 1.3 g | 1.6 g |
| Carbohydrates | 10 g | 14 g | 15 g | 15 g |
| Sugars | 0 g | 7.4 g | 0 g | 8.3 g |
| Fiber | 4.3 g | 4.3 g | 6.5 g | 4.8 g |
| Fat | 0.6 g | 0.2 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 | 41 mg | 42 mg | 46 mg |
| Vitamin A | 15 µg | 2 µg | 23 µg | 2.2 µg |
| Potassium | 198 mg | 275 mg | 297 mg | 308 mg |
| Iron | 0.3 mg | 1 mg | 0.5 mg | 1.1 mg |
| Calcium | 25 mg | 33 mg | 38 mg | 37 mg |
| Magnesium | 10 mg | 13 mg | 15 mg | 15 mg |
| Sodium | 1 mg | 1 mg | 1.5 mg | 1.1 mg |
Last updated . Scores use the HowHealthyIs Score method.