Gooseberries
Tart northern berries with more fibre than most dessert fruits and a sharp cooking flavour.
Nutrition per 100 g
Standardised to 100 g of gooseberries, raw for fair comparison. Typical serving: 100 g raw — 44 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 44 kcal | 44 kcal | 100 kcal |
| Protein | 0.9 g | 0.9 g | 2 g |
| Carbohydrate | 10.2 g | 10.2 g | 23.2 g |
| Fat | 0.6 g | 0.6 g | 1.4 g |
| Fibre | 4.3 g | 4.3 g | 9.8 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of gooseberries, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 15 µg | 15 µg | 2% |
| Vitamin C | 27.7 mg | 27.7 mg | 31% |
| Vitamin E | 0.37 mg | 0.37 mg | 2% |
| Thiamin | 0.04 mg | 0.04 mg | 3% |
| Riboflavin | 0.03 mg | 0.03 mg | 2% |
| Niacin | 0.3 mg | 0.3 mg | 2% |
| Vitamin B6 | 0.08 mg | 0.08 mg | 5% |
| Folate | 6 µg | 6 µg | 2% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.29 mg | 0.29 mg | 6% |
| Minerals | |||
| Calcium | 25 mg | 25 mg | 2% |
| Iron | 0.31 mg | 0.31 mg | 2% |
| Magnesium | 10 mg | 10 mg | 2% |
| Phosphorus | 27 mg | 27 mg | 2% |
| Potassium | 198 mg | 198 mg | 4% |
| Sodium | 1 mg | 1 mg | <1% |
| Zinc | 0.12 mg | 0.12 mg | 1% |
| Selenium | 0.6 µg | 0.6 µg | 1% |
| Copper | 0.07 mg | 0.07 mg | 8% |
| Manganese | 0.14 mg | 0.14 mg | 6% |
Source: USDA FoodData Central — Gooseberries, 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 gooseberries?
- Micronutrients for relatively few calories when portions stay reasonable.
- Tart northern berries with more fibre than most dessert fruits and a sharp cooking flavour.
How to include it
- Eat as it is, or pair with yogurt or oats for protein.
- Typical pairing ideas: Yogurt, Elderflower, Mackerel.
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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