Gooseberries
Gooseberries are tart, nutrient-dense berries exceptionally high in vitamin C and fiber, supporting immune function and digestive health with minimal calories.
Variants (2)
Nutrition · per ~140 g serving · ≈ ¾ cup
- Vitamin C38.8 mg43% DV
- Vitamin B60.40 mg24% DV
- Thiamin0.06 mg5% DV
- Vitamin E0.52 mg3% DV
- Riboflavin0.04 mg3% DV
- Niacin0.42 mg3% DV
- Folate8.4 mcg2% DV
- Vitamin A21.0 iu<1% DV
- Copper0.10 mg11% DV
- Manganese0.20 mg9% DV
- Potassium277.2 mg6% DV
- Magnesium14.0 mg3% DV
- Phosphorus37.8 mg3% DV
- Calcium35.0 mg3% DV
- Iron0.43 mg2% DV
- Selenium0.84 mcg2% DV
- Zinc0.17 mg2% DV
- Sodium1.4 mg<1% DV
- Polyunsaturated Fat0.44 g
- Monounsaturated Fat0.07 g
- Saturated Fat0.05 g
- Polyphenols~210 mg
Score · 90/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin C31% DV
- Vitamin B617% DV
- Copper8% DV
- Manganese6% DV
- Potassium4% DV
Overview
Gooseberries are small, round berries native to Europe and Asia, cultivated for centuries in traditional medicine systems. These tangy fruits deliver remarkable nutritional density—providing 27.7mg of vitamin C per 100g (45% of daily value) alongside 4.3g of fiber, supporting both immune resilience and metabolic health. Unlike many fruits, gooseberries are particularly rich in polyphenols and tannins, plant compounds with antioxidant and anti-inflammatory properties documented in longevity research. Their high potassium content (198mg per 100g) contributes to cardiovascular and bone health, while their low glycemic profile makes them suitable for blood sugar management. The combination of vitamin C, fiber, and phytonutrients positions gooseberries as a functional food for reducing oxidative stress and supporting healthy aging. Their exceptional nutrient-to-calorie ratio (44 kcal per 100g) makes them ideal for weight management strategies associated with longevity. Both green and ripe varieties are nutrient-rich, though green gooseberries contain higher levels of certain polyphenols.
Health Benefits (5)
- Supports immune function and collagen synthesisstrongHigh vitamin C content (27.7mg/100g) acts as a cofactor for immune cell function and cross-links collagen fibers, strengthening connective tissue and reducing age-related degradation
- Promotes digestive health and metabolic regularitystrongExceptional fiber content (4.3g/100g) feeds beneficial gut microbiota, increases short-chain fatty acid production, and supports intestinal barrier integrity linked to healthy aging
- Reduces oxidative stress and systemic inflammationmoderatePolyphenols and tannins present in gooseberries neutralize free radicals and modulate NF-kB inflammatory pathways, protecting cellular DNA and reducing aging acceleration
- Supports cardiovascular and bone healthmoderatePotassium (198mg/100g) maintains vascular elasticity and healthy blood pressure; vitamin C and polyphenols strengthen bone matrix mineralization and reduce fracture risk
- Supports blood sugar regulation and metabolic flexibilitymoderateLow glycemic index combined with high fiber delays glucose absorption, reducing insulin spikes and supporting healthy mitochondrial function in aging
Food Pairings
- ·Pair with fatty fish (salmon, mackerel) because vitamin C enhances absorption of omega-3 fatty acids and reduces oxidation of marine lipids in the digestive tract
- ·Combine with nuts (almonds, walnuts) because fiber slows lipid digestion, improving nutrient absorption and creating sustained energy release while vitamin E from nuts is protected from oxidation by gooseberry polyphenols
- ·Mix with plain Greek yogurt because probiotics and gooseberry polyphenols work synergistically to enhance gut microbiota diversity and short-chain fatty acid production
- ·Pair with ginger or turmeric because both gooseberry polyphenols and ginger's gingerols activate similar anti-inflammatory pathways, creating an amplified reduction in systemic inflammation
Practical Tips
- ·Select firm gooseberries with intact skin, avoiding soft or wrinkled specimens; green gooseberries contain higher polyphenol concentrations than fully ripe versions, offering enhanced antioxidant benefits
- ·Store fresh gooseberries in refrigerator drawers for up to 3 weeks in sealed containers to preserve vitamin C and polyphenol content; freeze whole for long-term storage (up to 12 months) with minimal nutrient loss
- ·Consume fresh gooseberries raw when possible to maximize heat-sensitive vitamin C; if cooking, use low temperatures under 10 minutes to retain fiber-associated compounds and bioactive polyphenols
- ·Add 1/4 to 1/2 cup fresh gooseberries to smoothies with leafy greens to amplify fiber intake and create a complete micronutrient profile supporting sustained energy and satiety
Optimal Timing
Gooseberries' low glycemic profile, high fiber content, and lack of stimulating compounds make them suitable throughout the day; their vitamin C supports morning immune function, while evening consumption aids overnight repair processes without disrupting sleep
Gooseberries are compatible with intermittent fasting protocols; their minimal caloric load (44 kcal/100g) does not meaningfully break metabolic fasting states, and polyphenols may support autophagy
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other fruits
Per 100 g of the default form. Bars show how much higher or lower gooseberries is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about gooseberries
What is gooseberries?
Gooseberries is classified as a fruit. Gooseberries are tart, nutrient-dense berries exceptionally high in vitamin C and fiber, supporting immune function and digestive health with minimal calories.
Is gooseberries healthy?
Gooseberries scores 90/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin C, Vitamin B6, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is gooseberries high in protein?
Not particularly. A 140 g serving provides about 1.2 g of protein (~2% of the 50 g daily value).
Is gooseberries high in fiber?
Yes — it's a high-fiber food. A 140 g serving provides about 6 g of fiber (~22% of the 28 g daily value).
What vitamins and minerals are in gooseberries?
In a 140 g serving, gooseberries is highest in Vitamin C (~43% DV), Vitamin B6 (~24% DV), Copper (~11% DV).
Is gooseberries keto-friendly?
Sometimes — it depends on your daily carb budget. A 140 g serving has about 8.2 g of net carbs (14.3 g total minus 6 g fiber).
When is the best time to eat gooseberries?
Best any time of day. Gooseberries' low glycemic profile, high fiber content, and lack of stimulating compounds make them suitable throughout the day; their vitamin C supports morning immune function, while evening consumption aids overnight repair processes without disrupting sleep
How much gooseberries should I eat?
A typical serving is around 140 g (~62 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating gooseberries alongside several other fruit sources.
What pairs well with gooseberries?
Gooseberries pairs nicely with: Pair with fatty fish (salmon, mackerel) because vitamin C enhances absorption of omega-3 fatty acids and reduces oxidation of marine lipids in the digestive tract; Combine with nuts (almonds, walnuts) because fiber slows lipid digestion, improving nutrient absorption and creating sustained energy release while vitamin E from nuts is protected from oxidation by gooseberry polyphenols; Mix with plain Greek yogurt because probiotics and gooseberry polyphenols work synergistically to enhance gut microbiota diversity and short-chain fatty acid production; Pair with ginger or turmeric because both gooseberry polyphenols and ginger's gingerols activate similar anti-inflammatory pathways, creating an amplified reduction in systemic inflammation.
Supplements that mirror Gooseberries's nutrient profile
Encyclopedia entries that supply the same signature nutrients gooseberries contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Gooseberries
These are the nutrients gooseberriescontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.