Groundcherries
Groundcherries are small, tart berries enclosed in a papery husk, rich in vitamin C and niacin with a unique bioactive compound profile. These nutrient-dense fruits offer antioxidant and anti-inflammatory benefits with minimal calories.
Nutrition · per ~140 g serving · ≈ 1 medium piece
- Niacin3.9 mg24% DV
- Vitamin C15.4 mg17% DV
- Thiamin0.15 mg13% DV
- Riboflavin0.06 mg4% DV
- Vitamin A50.4 iu1% DV
- Iron1.4 mg8% DV
- Phosphorus56.0 mg4% DV
- Calcium12.6 mg<1% DV
- Polyphenols~210 mg
Score · 63/100
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.
- Niacin18% DV
- Vitamin C12% DV
- Thiamin9% DV
- Iron6% DV
- Phosphorus3% DV
Overview
Groundcherries (Physalis species) are indigenous to Central and South America and have been cultivated for centuries. Despite their modest caloric content (53 kcal per 100g), they deliver substantial micronutrient density, particularly vitamin C (11mg per 100g) and niacin (2.8mg per 100g), making them metabolically efficient. The fruit contains withanolides—steroid lactones also found in ashwagandha—which have demonstrated anti-inflammatory properties in preliminary research. Their tart flavor profile indicates high polyphenol content, supporting antioxidant status. The presence of significant phosphorus (40mg) and iron (1mg) supports bone health and oxygen transport. Groundcherries' low glycemic index due to their carbohydrate composition and negligible fiber notation (likely underestimated in USDA data) makes them suitable for metabolic health. The bioactive compound profile, combined with their traditional use in indigenous medicine systems, positions groundcherries as an emerging longevity food worthy of investigation in aging and inflammation research. Their seasonal availability and distinctive taste make them an accessible functional food for those seeking nutrient density without caloric burden.
Health Benefits (4)
- Anti-inflammatory support through withanolides and polyphenolsemergingWithanolides modulate NF-κB signaling pathways, reducing systemic inflammation; polyphenols provide antioxidant defense against oxidative stress
- Enhanced immune function via vitamin C and antioxidantsmoderateVitamin C (11mg/100g) supports T-cell proliferation and antibody production; antioxidants protect immune cells from oxidative damage
- Metabolic health and blood sugar regulationemergingLow glycemic load combined with polyphenolic compounds may improve insulin sensitivity and reduce postprandial glucose spikes
- Cardiovascular support through niacin and antioxidant contentmoderateNiacin (2.8mg/100g) supports HDL cholesterol and vascular function; polyphenols reduce LDL oxidation
Food Pairings
- ·Pair with dark chocolate (70%+) because both contain polyphenols that synergistically enhance antioxidant absorption and anti-inflammatory effects
- ·Combine with healthy fats (nuts, seeds, avocado) because fat-soluble antioxidants and carotenoid absorption improve with dietary lipids
- ·Eat with leafy greens because groundcherries' vitamin C enhances non-heme iron bioavailability from vegetables like spinach
- ·Add to yogurt with honey because probiotics support polyphenol metabolism and create a complete macronutrient profile
Practical Tips
- ·Store groundcherries in their papery husk at room temperature for 2-3 weeks to maximize shelf life and preserve volatile antioxidants
- ·Consume fresh and ripe (golden-yellow husk) rather than cooked to preserve heat-sensitive vitamin C and withanolides
- ·Select firm berries within intact husks; discard any with soft spots or mold on the husk to avoid toxin contamination
- ·Rinse gently under cool water and remove husk just before eating to prevent premature oxidation of polyphenols
Optimal Timing
Groundcherries' low sugar content, minimal glycemic impact, and micronutrient density make them suitable across all times. Morning consumption leverages vitamin C for daytime immune support; afternoon provides sustained polyphenol antioxidant benefits. No circadian conflict with digestion or sleep.
Minimal impact on fasting state; may enhance autophagy through polyphenol-mediated signaling without breaking metabolic fasting
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 groundcherries is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about groundcherries
What is groundcherries?
Groundcherries is classified as a fruit. Groundcherries are small, tart berries enclosed in a papery husk, rich in vitamin C and niacin with a unique bioactive compound profile.
Is groundcherries healthy?
Groundcherries scores 63/100 in Formulate, making it a moderate choice. Its strongest contributions come from Niacin, Vitamin C, Thiamin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is groundcherries high in protein?
Not particularly. A 140 g serving provides about 2.7 g of protein (~5% of the 50 g daily value).
Is groundcherries high in fiber?
Not really. A 140 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in groundcherries?
In a 140 g serving, groundcherries is highest in Niacin (~25% DV), Vitamin C (~17% DV), Thiamin (~13% DV).
Is groundcherries keto-friendly?
Not really. A 140 g serving has about 15.7 g of net carbs (15.7 g total minus 0 g fiber).
When is the best time to eat groundcherries?
Best any time of day. Groundcherries' low sugar content, minimal glycemic impact, and micronutrient density make them suitable across all times. Morning consumption leverages vitamin C for daytime immune support; afternoon provides sustained polyphenol antioxidant benefits. No circadian conflict with digestion or sleep.
How much groundcherries should I eat?
A typical serving is around 140 g (~74 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 groundcherries alongside several other fruit sources.
What pairs well with groundcherries?
Groundcherries pairs nicely with: Pair with dark chocolate (70%+) because both contain polyphenols that synergistically enhance antioxidant absorption and anti-inflammatory effects; Combine with healthy fats (nuts, seeds, avocado) because fat-soluble antioxidants and carotenoid absorption improve with dietary lipids; Eat with leafy greens because groundcherries' vitamin C enhances non-heme iron bioavailability from vegetables like spinach; Add to yogurt with honey because probiotics support polyphenol metabolism and create a complete macronutrient profile.
Supplements that mirror Groundcherries's nutrient profile
Encyclopedia entries that supply the same signature nutrients groundcherries contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Groundcherries
These are the nutrients groundcherriescontributes 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.