Gooseberries, raw
FDC 173030cup (150 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 93 · +12 vs Fruits & juices medianGooseberries land an Elite 93 of 100, ranking 7th of 60 in fruits and juices, driven by vitamin C at 31% DV and dietary fiber at 15% DV, a combination that sets them apart from sweeter, less fibrous fruit in the same group.
Their tart bite makes gooseberries better suited to pies, sauces, and preserves than eating raw by the handful, though a 1 cup (150 g) serving works fine tossed into a fruit salad for anyone who likes sour notes. At 44 calories per 100 g they are light, and no limiting nutrients are flagged for this food, though the tartness itself is often reason enough to cook them down with a little sweetener.
See how this score is calculated, build a plate around gooseberries, raw, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 44 kcal | 2% |
| Total fat | 0.58 g | 1% |
| Saturated fat | 0.04 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1 mg | 0% |
| Carbohydrate | 10 g | 4% |
| Dietary fiber | 4.3 g | 15% |
| Sugars | - | |
| Protein | 0.88 g | 2% |
| Potassium | 198 mg | 4% |
| Calcium | 25 mg | 2% |
| Iron | 0.31 mg | 2% |
| Magnesium | 10 mg | 2% |
| Vitamin C | 28 mg | 31% |
| Vitamin A | 15 µg | 2% |
| Vitamin E | 0.37 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 66 kcal | 3% |
| Total fat | 0.87 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1.5 mg | 0% |
| Carbohydrate | 15 g | 6% |
| Dietary fiber | 6.5 g | 23% |
| Sugars | - | |
| Protein | 1.3 g | 3% |
| Potassium | 297 mg | 6% |
| Calcium | 38 mg | 3% |
| Iron | 0.47 mg | 3% |
| Magnesium | 15 mg | 4% |
| Vitamin C | 42 mg | 46% |
| Vitamin A | 23 µg | 3% |
| Vitamin E | 0.55 mg | 4% |
Source: USDA FoodData Central · Public domain
FDC 173030Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fruits & juices median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Mulberries, rawDensity 93 vs 93Rhubarb, rawDensity 94 vs 93Limes, rawDensity 94 vs 93Original analysis by NutriVerdict
In the kitchen and how to use it
Gooseberries are small, translucent-skinned berries that range from green to pink depending on the variety, with a tart, almost grape-like flavor when eaten raw. Because raw gooseberries can be quite sour, they are more commonly cooked down with sugar into pies, crumbles, fools, and jams, or simmered into a tart sauce that pairs well with rich or fatty foods like roast pork, mackerel, or cheese. Their firm skin holds up well to simmering, which is why they are a traditional choice for compotes and preserves in British and European baking.
Choose gooseberries that are firm and unblemished, and store them unwashed in the refrigerator, where they will keep for about a week; they also freeze well for later baking. A one-cup serving (150 grams) has 44 calories, making raw or lightly cooked gooseberries a low-calorie way to bulk out a fruit salad or dessert. They are notably high in fiber, at 15% of the Daily Value per 100 grams and 4.3 grams per cup, and in vitamin C, at 31% of the Daily Value, so a bowl of them alongside a lower-fiber breakfast adds useful bulk without many calories.
Frequently asked questions about gooseberries, raw
How many calories are in gooseberries?
A one-cup serving (150 grams) of raw gooseberries has 44 calories.
Are gooseberries a good source of fiber?
Yes, gooseberries provide fiber at 15% of the Daily Value per 100 grams, or 4.3 grams per cup.
How are gooseberries typically used in cooking?
Because raw gooseberries are quite tart, they are usually cooked down with sugar into pies, crumbles, fools, and sauces served with rich meats or cheese.