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Gooseberries are small, tart berries from shrubs in the genus Ribes, the same genus as currants. They come in green, yellow, red and purple types, and when fully ripe they turn sweet. In USDA data a cup of raw gooseberries has 66 calories, 6.5 grams of fiber and close to half the Daily Value for vitamin C, so a gooseberry is a lot of nutrition for very few calories. This guide covers gooseberry nutrition, what the research does and does not show, how to eat them, why they were once banned in the United States, and how Cape gooseberry and Indian gooseberry are entirely different plants.
Peptide Labs does not sell gooseberries or gooseberry products. This article is general nutrition information, not medical advice.
Key Takeaways
- One cup of raw gooseberries (150 g) lists 66 calories, 6.5 g fiber (23% DV) and 46% DV vitamin C in USDA data.
- USDA SR Legacy has no total-sugars value for gooseberries, so we do not quote one.
- Human studies on gooseberries are essentially absent; lab work describes phenolic compounds, more in red types.
- Cape gooseberry (Physalis) and Indian gooseberry (amla) are different plants with different nutrition.
- Gooseberries and currants were banned federally from 1911 to 1966 because they host white pine blister rust.
What are gooseberries?
European gooseberries are Ribes uva-crispa, and American gooseberries are also Ribes species. Unripe green gooseberries are sour and are used mainly for cooking, while ripe berries are softer and sweeter. An Ohio State University Extension fact sheet describes fully ripe gooseberries as sweet with a grape-like taste and says bush-ripened berries can be eaten out of hand as a dessert. Gooseberries are also cooked into pies, jams, jellies, compotes and preserves.
Gooseberry nutrition per cup
The table uses the USDA FoodData Central SR Legacy entry for raw gooseberries (FDC ID 173030) and the USDA portion weight of 150 grams per cup. Percent Daily Values use the FDA Daily Values on Nutrition Facts labels.
| Nutrient (raw gooseberries) | 1 cup (150 g) | % DV | Per 100 g | % DV |
|---|---|---|---|---|
| Calories | 66 | Not applicable | 44 | Not applicable |
| Carbohydrate | 15.3 g | 6% | 10.2 g | 4% |
| Fiber | 6.5 g | 23% | 4.3 g | 15% |
| Total sugars | Not listed | No DV | Not listed | No DV |
| Protein | 1.3 g | 3% | 0.9 g | 2% |
| Vitamin C | 41.6 mg | 46% | 27.7 mg | 31% |
| Vitamin A | 23 mcg RAE | 3% | 15 mcg RAE | 2% |
| Potassium | 297 mg | 6% | 198 mg | 4% |
| Manganese | 0.22 mg | 9% | 0.14 mg | 6% |
| Copper | 0.11 mg | 12% | 0.07 mg | 8% |
| Calcium | 38 mg | 3% | 25 mg | 2% |
Fiber and vitamin C lead. A cup of gooseberries carries nearly a quarter of the Daily Value for fiber, more than many common fruits, which is why they appear on lists like our high fiber foods guide. The vitamin C, close to half the Daily Value per cup, puts gooseberries in the same conversation as the fruits in our foods high in vitamin C list, though kiwi and strawberries list more per 100 grams. The USDA entry has no total-sugars value, so if sugar matters to you, the tart taste of most gooseberries is a hint, and our low sugar fruits guide covers fruits with measured values.
Canned gooseberries are a different matter. The USDA entry for gooseberries canned in light syrup (FDC ID 173031) lists 184 calories per cup with their liquid, almost three times fresh, and less vitamin C, about 28% DV per cup.
Three different fruits called gooseberry
Three different plants share the gooseberry name, and they are often mixed up online:
| Name | Plant | What it is | USDA SR Legacy data |
|---|---|---|---|
| Gooseberry | Ribes uva-crispa and other Ribes species | Tart berry on a thorny shrub, related to currants | Yes, FDC 173030: 44 kcal, 4.3 g fiber, 27.7 mg vitamin C per 100 g |
| Cape gooseberry (groundcherry, poha) | Physalis peruviana and related Physalis | Small fruit inside a papery husk | Yes, FDC 173043: 53 kcal, 11 mg vitamin C per 100 g; no fiber value |
| Indian gooseberry (amla) | Phyllanthus emblica | Sour green fruit often sold as powders and supplements | No entry |
Indian gooseberry, or amla, is not related to Ribes gooseberries at all, and research on amla supplements does not apply to the berries in this guide. If that is the fruit you are after, our amla guide covers it. Cape gooseberries are a Physalis fruit; USDA lists them as groundcherries with 53 calories per 100 grams.
Gooseberry benefits: what the research shows
Honest answer: very little human research exists on gooseberry fruit. A search of the medical literature for human trials of Ribes uva-crispa turned up none. Most published work is laboratory analysis. For example, a 2023 study of European red and green gooseberries grown in Estonia measured total phenolic compounds and found more in red gooseberries, which also contained anthocyanin pigments such as cyanidin 3-glucoside, plus small amounts of rutin and quercetin compounds. That is useful for describing the fruit, but lab antioxidant tests do not show what happens in the body.
So the reasonable gooseberry benefits claim is a nutritional one: they are low in calories, high in fiber and a good source of vitamin C for their size. Our foods high in antioxidants guide explains why laboratory antioxidant scores are a weak guide to health effects.
Why gooseberries were banned in the United States
Gooseberries and currants are alternate hosts of white pine blister rust, a disease of five-needle pines caused by the rust fungus Cronartium ribicola, that threatened the timber industry in the early 1900s. According to the Ohio State University Extension fact sheet, a federal ban on growing them began in 1911 and was lifted in 1966, but some state rules lasted much longer; Ohio rescinded its restriction on October 28, 2021. That history is one reason fresh gooseberries are still uncommon in many US stores and are more often found at farmers markets or grown at home. Gardeners should check their own state’s rules.
How to eat gooseberries and storage tips
- Fresh: bush-ripened, sweet gooseberries can be eaten out of hand, as the Ohio State fact sheet notes.
- Cooked: tart green gooseberries are used in pies, crumbles, compotes, jams and sauces. Recipes often add sugar, which changes the nutrition considerably.
- Storage: the Ohio State fact sheet advises refrigeration near freezing with high humidity. Wash berries just before eating.
- Fiber tolerance: at 6.5 grams of fiber per cup, a large bowl may cause gas if you are not used to fiber. Our how much fiber per day explainer covers adding fiber gradually.
Gooseberries are not among the nine major food allergens under US law, and published allergy reports are rare; anyone who reacts to a new fruit should see an allergist. For a sweeter summer fruit with full USDA data, see our peaches guide.
Frequently Asked Questions
What do gooseberries taste like?
Unripe green gooseberries are sharply sour. Fully ripe ones are softer and sweet, and an Ohio State Extension fact sheet compares their taste to grapes.
What is gooseberry nutrition per cup?
USDA lists 66 calories, 6.5 grams of fiber, 1.3 grams of protein and 46% of the Daily Value for vitamin C in one cup (150 g) of raw gooseberries.
Are Ribes gooseberries related to amla?
No. Indian gooseberry, or amla, is Phyllanthus emblica, an unrelated plant. Ribes gooseberries are related to currants.
Is Cape gooseberry a real gooseberry?
No. Cape gooseberry is a Physalis fruit in a papery husk, also called groundcherry or poha. It only shares the name.
Why are gooseberries hard to find in the US?
They host white pine blister rust, so growing them was banned federally from 1911 to 1966, and some states kept rules longer. Fresh berries remain uncommon in many stores.
What are the main gooseberry benefits?
Nutritionally, they are low in calories and high in fiber and vitamin C. Human studies on health effects of the fruit itself are essentially absent.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Peaches: Nutrition Facts, Canned vs Fresh and Are Peaches Healthy?, Amla (Indian Gooseberry): Benefits, Research, Forms and Safety, Foods High in Vitamin C: USDA List of Fruits and Vegetables.