Gooseberries (Raw)
Gooseberries, known for their tart flavor and vibrant color, are a nutritious addition to any diet. These small, round fruits pack a wealth of vitamins, minerals, and antioxidants that can support overall health. With their low calorie content and high fiber, they make a great snack option or ingredient for jams, pies, or savory dishes.
Nutritional Information (Per 100g of Raw Gooseberries)
| Nutrient | Amount |
|---|---|
| Energy | 44 kcal |
| Protein | 0.88 g |
| Fat | 0.58 g |
| Saturated Fats | 0.038 g |
| Carbohydrates | 10.18 g |
| Fiber | 4.3 g |
| Sugar | 0.0 g |
| Calcium | 25 mg |
| Iron | 0.31 mg |
| Magnesium | 10 mg |
| Phosphorus | 27 mg |
| Potassium | 198 mg |
| Sodium | 1 mg |
| Zinc | 0.12 mg |
| Copper | 0.07 mcg |
| Manganese | 0.144 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 27.7 mg |
| Thiamine (B1) | 0.04 mg |
| Riboflavin (B2) | 0.03 mg |
| Niacin (B3) | 0.3 mg |
| Vitamin B6 | 0.08 mg |
| Folate | 6.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 15.0 mcg |
| Vitamin E | 0.37 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Gooseberries are naturally free from the common allergens such as gluten, nuts, dairy, and soy. However, as with any fruit, it is essential to check for sensitivities or reactions, especially when consumed in larger quantities or for individuals with specific fruit allergies.
Dietary Preferences
Gooseberries are ideal for:
- Vegetarian and Vegan diets
- Gluten-Free diets
- Low-Calorie and Low-Sugar diets
- High-Fiber diets for digestive health
- Keto and Low-Carb diets (due to their relatively low carbohydrate content)
Health Benefits
Gooseberries are an excellent source of Vitamin C, offering more than half the recommended daily intake per 100g. This antioxidant-rich fruit plays a vital role in immune health, skin care, and collagen production. The high fiber content supports digestive health and can aid in maintaining healthy blood sugar levels. Additionally, gooseberries contain several essential minerals such as potassium, magnesium, and calcium, which are important for heart, bone, and muscle function.
Advice for Use
Fresh gooseberries can be eaten raw, added to smoothies, or used as a tangy topping for salads. Their tartness pairs well with sweeter fruits in jams, jellies, or baked goods. Gooseberries are also a wonderful addition to savory dishes, offering a burst of flavor to sauces, salsas, or even meat dishes.
Conclusion
Whether enjoyed fresh, baked, or preserved, gooseberries provide a flavorful and nutritious option for a variety of diets. Their tangy taste and impressive nutrient profile make them a perfect choice for those looking to add something both healthy and delicious to their meals.
