Gooseberries
Translucent, striped heritage summer fruits in yellowish-green or pink (kruisbessen) that burst in the mouth with sour, lightly sweet juice reminiscent of unripe grapes and kiwi. Gooseberries have a very low glycemic index (≈25) and plenty of fibre and water.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
A small cup of chilled gooseberries as a snack on a hot summer day; the thin skin and tiny seeds give a refreshing crunch and calm, thirst-quenching fullness.
Best preparation methods
Wash the berries and bite into them whole and fresh, or cook them lightly into a tart sauce for oily fish such as salmon and mackerel to cut through the richness naturally.
Important Nutritional Note
Gooseberries are rich in pectin and antioxidants that support the gut lining and stable blood sugar; a fruit that suits every low-calorie diet.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (100 g) |
|---|---|---|
| Calories | 44 kcal | 44 kcal |
| Protein | 0.9 g | 0.9 g |
| Carbohydrate | 10.2 g | 10.2 g |
| Available carbohydrate | 5.9 g | 5.9 g |
| Fat | 0.6 g | 0.6 g |
| Dietary fibre | 4.3 g | 4.3 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Fruit with a glycemic index (43), it ranks 8 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Gooseberries good for weight loss?
Yes. Gooseberries is very low in calories (44 kcal per 100 g), so you can eat a generous amount to add volume and fullness to a meal without many calories.
How does Gooseberries affect blood sugar?
Its glycemic index is 25 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 100 g portion has a glycemic load of 1.5 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Gooseberries?
A typical 100 g portion of Gooseberries provides about 44 kcal, 0.9 g protein, 10.2 g carbohydrate, 0.6 g fat and 4.3 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.