Groundcherries (Cape Gooseberries or Poha) – Raw
Groundcherries, also known as cape gooseberries or poha, are small, round fruits encased in a papery husk. They offer a mildly tart and sweet flavor profile that makes them a unique addition to both sweet and savory dishes. These vibrant fruits are rich in several essential nutrients, providing a range of vitamins and minerals in a low-calorie package. Raw groundcherries are a great option for those looking to add a burst of nutrition and flavor to their meals, whether in fresh salads, smoothies, or as a topping for desserts.
Nutritional Information (Per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 53 kcal |
| Protein | 1.9 g |
| Fat | 0.7 g |
| Saturated Fat | 0.0 g |
| Carbohydrates | 11.2 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 9.0 mg |
| Iron | 1.0 mg |
| Magnesium | 0.0 mg |
| Phosphorus | 40.0 mg |
| Potassium | 0.0 mg |
| Sodium | 0.0 mg |
| Zinc | 0.0 mg |
| Copper | 0.0 mcg |
| Manganese | 0.0 mg |
| Selenium | 0.0 mcg |
| Vitamin C | 11.0 mg |
| Thiamine (B1) | 0.11 mg |
| Riboflavin (B2) | 0.04 mg |
| Niacin (B3) | 2.8 mg |
| Vitamin B6 | 0.0 mg |
| Folate (B9) | 0.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 36.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Groundcherries are generally safe for most individuals. However, as with any fruit, allergic reactions can occur, particularly for those with sensitivities to members of the Solanaceae family (which also includes tomatoes and eggplants). It is advisable to consult a healthcare provider if you have concerns about food allergies.
Dietary Preferences:
- Vegan: Groundcherries are naturally plant-based, making them suitable for a vegan diet.
- Gluten-Free: These fruits contain no gluten, making them a great option for those with gluten sensitivity or celiac disease.
- Low-Calorie: At only 53 kcal per 100g, groundcherries are an excellent choice for those monitoring calorie intake.
- Low-Sugar: With virtually no sugar content, they are suitable for low-sugar diets.
Health Benefits:
Groundcherries are a great source of vitamin C, providing 11 mg per 100 grams, which is vital for immune system support, skin health, and wound healing. They also contain a decent amount of vitamin A (36 mcg), contributing to eye health and skin repair. With 1.9 grams of protein and a low-fat content, they can be a satisfying, healthy snack. Additionally, the fruit’s high phosphorus content (40 mg) supports bone and dental health.
Advice:
These small fruits can be eaten raw for a refreshing snack, added to fruit salads, or used as a garnish on savory dishes. Groundcherries pair wonderfully with other tropical fruits like mangoes or pineapples, enhancing both flavor and texture. Their natural sweetness and tartness also make them an ideal addition to homemade jams and preserves. When purchasing, look for plump, unblemished berries with a fully intact husk. Groundcherries can be stored in a cool, dry place and are best consumed fresh to maximize their vitamin content.
Conclusion:
Groundcherries, or cape gooseberries, are a delicious and nutrient-packed fruit with a mild yet distinctive taste. With their vitamin-rich profile and versatility in the kitchen, they make a wonderful addition to a variety of dishes. Whether you’re incorporating them into savory recipes, desserts, or enjoying them on their own, raw groundcherries are a wholesome and tasty way to enhance your diet.
