How Many Calories in Gooseberries? Nutrition Facts & Macros
100 grams of gooseberries has 44 calories
Protein 0.9g · Carbs 10.2g · Fat 0.6g
Gooseberries (Ribes uva-crispa) are small, round berries that range from green to golden to deep red, with a distinctive tart-sweet flavor. At only 44 calories per 100g, they are one of the lowest-calorie fruits while being rich in fiber (4.3g) and vitamin C (28mg). Peak season is June through August. One cup (150g) has about 66 calories. Gooseberries are a traditional staple in Central European cooking, prized for pies, crumbles, fools, and jams.
184 kJ · per 100g · Water: 87.87 g
Calorie Calculator: Gooseberries
100 g Gooseberries contains 44 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup (150g) | 66 kcal | 1.3g | 15.3g | 0.9g |
| ½ cup (75g) | 33 kcal | 0.7g | 7.6g | 0.4g |
| 100 grams | 44 kcal | 0.9g | 10.2g | 0.6g |
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Gooseberries — Nutrition Facts
| Gooseberries | per 100g |
|---|---|
| Calories | 44 kcal |
| Protein | 0.88 g |
| Fat | 0.58 g |
| Carbs | 10.18 g |
| Fiber | 4.3 g |
| Sugar | 0 g |
| Sodium | 1 mg |
| Potassium | 198 mg |
| Magnesium | 10 mg |
| Phosphorus | 27 mg |
| Vitamin C | 27.7 mg |
| Vitamin B6 | 0.08 mg |
| Folate | 6 mcg |
| Water | 87.87 g |
Source: USDA FoodData Central (FDC ID: 173030) · Data verified April 2026
Variations
Green gooseberries (unripe)
Green unripe gooseberries are very tart and firm — best for cooking, pies, chutneys, and jams. Slightly lower in sugar than ripe berries. The high pectin content in green berries makes them set particularly well in preserves.
Ripe red gooseberries
Ripe red or golden gooseberries are sweeter and softer than green ones — they can be eaten fresh as a snack. Slightly higher in sugar content. The flavor becomes more complex, with hints of grape, plum, and citrus. Still tart enough to pair with desserts.
Gooseberry jam
Gooseberry jam has about 250 kcal per 100g due to added sugar. The natural pectin in gooseberries (especially green ones) means they set easily without commercial pectin. A traditional Central European preserve with a unique tangy sweetness.
Dietary Perspectives
For Weight Loss
Gooseberries are excellent for weight loss — only 44 calories per 100g, among the lowest of any fruit. The 4.3g fiber per 100g provides exceptional satiety for so few calories. One cup (150g) has just 66 calories. Their tart flavor curbs sweet cravings naturally. Eat fresh, add to yogurt, or make a sugar-free compote.
For Athletic Performance
Gooseberries provide 28mg vitamin C per 100g for immune support and collagen synthesis. Their potassium (198mg) supports muscle function. The polyunsaturated fat content (0.32g) is unusually high for a berry, providing essential fatty acids. Best as part of a post-workout smoothie with protein. Low calorie density (88% water) makes them hydrating.
For Keto
Gooseberries are one of the best fruits for keto — only 5.9g net carbs per 100g (10.2g carbs minus 4.3g fiber). A generous 75g portion has just 4.4g net carbs. Their tart flavor is naturally satisfying without sweetener, and they pair well with cream or full-fat yogurt. Much lower in net carbs than blueberries (9.7g net) or raspberries (5.4g net).
Frequently Asked Questions
How many calories are in gooseberries?
100g of raw gooseberries has 44 calories. One cup (150g) has about 66 calories. They are very low in calories and rich in fiber (4.3g per 100g), making them a filling, nutrient-dense fruit.
Are gooseberries good for you?
Gooseberries are highly nutritious for their low calorie content. They provide 28mg vitamin C (31% DV), 4.3g fiber, 198mg potassium, and 15µg vitamin A per 100g. They are also rich in polyunsaturated fats (0.32g) relative to other fruits, including omega-6 and omega-3 fatty acids.
Can you eat gooseberries on keto?
Gooseberries are quite keto-friendly for a fruit — 10.2g carbs per 100g, with 4.3g fiber leaving only 5.9g net carbs. A 50g portion has just 2.9g net carbs. Their tart flavor is satisfying in small amounts.
What do gooseberries taste like?
Gooseberries have a unique tart-sweet flavor often compared to a cross between a grape and a green apple. Unripe green gooseberries are very tart and best for cooking. Ripe golden or red gooseberries are sweeter and can be eaten fresh. The skin has a slight crunch and the interior is juicy with tiny seeds.
How do gooseberries compare to other berries?
Gooseberries are lower in calories than most berries (44 kcal vs 57 for blueberries, 32 for strawberries). They have more fiber than strawberries (4.3g vs 2g) and similar fiber to red currants. Their vitamin C content (28mg) is moderate. Uniquely, they have notable polyunsaturated fat content (0.32g).
How should you store gooseberries?
Fresh gooseberries have excellent keeping qualities — they last up to 2 weeks refrigerated thanks to their firm skin. They freeze very well (spread on a tray first). Top and tail them before cooking. They are high in pectin, making them ideal for jams and preserves.
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