Cape Gooseberry
A lantern-husked fruit, also called physalis, with a sweet-tart flavour and useful vitamin C.
Nutrition per 100 g
Standardised to 100 g of cape gooseberry, raw for fair comparison. Typical serving: 100 g raw — 53 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 53 kcal | 53 kcal | 100 kcal |
| Protein | 1.9 g | 1.9 g | 3.6 g |
| Carbohydrate | 11.2 g | 11.2 g | 21.1 g |
| Fat | 0.7 g | 0.7 g | 1.3 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of cape gooseberry, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 36 µg | 36 µg | 4% |
| Vitamin C | 11 mg | 11 mg | 12% |
| Thiamin | 0.11 mg | 0.11 mg | 9% |
| Riboflavin | 0.04 mg | 0.04 mg | 3% |
| Niacin | 2.8 mg | 2.8 mg | 18% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Minerals | |||
| Calcium | 9 mg | 9 mg | <1% |
| Iron | 1 mg | 1 mg | 6% |
| Phosphorus | 40 mg | 40 mg | 3% |
Source: USDA FoodData Central — Groundcherries, (cape-gooseberries or poha), raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat cape gooseberry?
- Micronutrients for relatively few calories when portions stay reasonable.
- A lantern-husked fruit, also called physalis, with a sweet-tart flavour and useful vitamin C.
How to include it
- Eat as it is, or pair with yogurt or oats for protein.
- Typical pairing ideas: Yogurt, Chili, Lime.
Things to consider
- Preparation and added fat, salt or sugar change the numbers more than the raw food does.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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