Gooseberries — Nutrients, Health Benefits, And Shopping Tips

Gooseberries photo

Listonic Team

March 10, 2025

Gooseberries, with their delightful balance of tartness and sweetness, are a nutritious powerhouse rich in vitamins C and A, as well as antioxidants. Discover how to choose the freshest gooseberries at the market and learn effective storage tips to keep their vibrant flavor and health benefits intact.

Nutrients

Check the detailed nutritional values of gooseberries, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 44 kcal

Nutrients per: 100 g% Daily Value*
Carbs12 g4.36%
Fiber2 g7.14%
Sugars10 g20%
Glycemic Index38 -
Protein0 g-
Sodium1 mg0.04%
Total Fat0 -

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Key takeaways

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When shopping for gooseberries, look for firm, plump berries with a vibrant color and a slight sheen, as these indicate freshness; avoid any that are soft, shriveled, or have blemishes. If possible, choose organic gooseberries to enjoy the best flavor and minimize pesticide exposure.
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Gooseberries are a rich source of vitamin C and antioxidants, making them a nutritious addition to jams, desserts, and savory dishes.
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To store gooseberries, keep them unwashed in a breathable container in the refrigerator, where they can last up to a week. For longer storage, consider freezing them after rinsing and drying, spreading them out on a baking sheet before transferring to airtight bags.
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Gooseberries come in a variety of colors, including green, yellow, and even red, and they were once so popular in England that they were cultivated in over 300 different varieties! Interestingly, they were also used in the 19th century to make a popular alcoholic beverage called gooseberry wine.

Health benefits

Explore the myriad health benefits of gooseberries, a nutrient-dense superfruit rich in vitamins, antioxidants, and dietary fiber, that can enhance your overall well-being while adding a tart burst of flavor to your meals.
  • Rich in vitamin C, which boosts the immune system and helps the body fight off infections and illnesses.
  • Supports digestive health, as gooseberries are high in dietary fiber, promoting regular bowel movements and preventing constipation.
  • May aid in weight management, due to their low calorie content and high fiber, which can help you feel fuller for longer.
  • Promotes eye health, as they contain antioxidants like carotenoids and polyphenols that may help protect against age-related vision issues.

Health risks

Explore the potential health risks associated with gooseberries and their effects on overall health and wellness.
  • Allergic reactions that may occur in sensitive individuals, leading to symptoms such as itching, swelling, or gastrointestinal distress.
  • High oxalate content which can contribute to kidney stone formation in susceptible individuals, particularly those with a history of oxalate stones.
  • Gastrointestinal discomfort that may arise from excessive consumption, including bloating, gas, or diarrhea due to their high fiber content.
  • Potential pesticide exposure if not washed properly, which can lead to health issues associated with chemical residues on the fruit.
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How to choose gooseberries

When choosing gooseberries, look for plump, firm berries that have a vibrant color, as these characteristics indicate ripeness and optimal flavor. Avoid any that are shriveled or have blemishes, as damaged fruit may be overripe or spoiled. It's also important to consider the variety; green gooseberries tend to be tart, while red or purple varieties are usually sweeter, so select the type that best suits your intended use, whether for cooking, baking, or fresh eating. Additionally, check for a slight sheen on the skin, which can be a sign of freshness and juiciness, enhancing your overall experience with this delightful fruit.

How to store gooseberries

To properly store gooseberries and maintain their freshness, keep them in a cool, dry place, ideally in the refrigerator. A crisper drawer is perfect for preserving their quality, as it helps maintain a consistent temperature and humidity level. Gooseberries should be stored at temperatures between 32-35°F (0-2°C) to keep them firm and flavorful. Avoid washing them until you're ready to use them, as excess moisture can lead to spoilage.

It's important to keep gooseberries in a breathable container, such as a paper bag or a container with ventilation holes, to prevent mold growth. If you have leftover gooseberries, make sure to check them regularly for any signs of spoilage and remove any damaged or overripe berries to prevent them from affecting the others. For the best taste experience, consume them within a week of storage, and consider freezing any excess for longer-term preservation.

✅ Extra Tip

For a sweeter flavor, consider harvesting gooseberries after they've fully ripened and softened on the bush, as this can enhance their natural sweetness.

How long does it last?

Gooseberries, when stored properly, can last for a considerable amount of time. Fresh gooseberries can be kept in the refrigerator for about 1-2 weeks if they are unwashed and placed in a breathable container. If you want to extend their shelf life, you can freeze them, which allows them to last for up to 10-12 months. Once thawed, however, they should be consumed within 1-2 days for optimal flavor and texture. It's important to note that while gooseberries may still be safe to eat after these time frames, their quality and taste may decline, so it's best to enjoy them while they're fresh.

What to do with leftovers?

Leftover gooseberries can be transformed into delightful treats that minimize waste and maximize flavor. Consider using them to make a gooseberry compote, which can be served over pancakes, yogurt, or ice cream for a tangy-sweet addition. You can also blend them into a sauce for meats, such as pork or chicken, where their tartness can complement savory dishes beautifully. If you enjoy baking, incorporate leftover gooseberries into muffins or crumbles, adding a burst of flavor and moisture to your baked goods.

For a refreshing beverage, try muddling gooseberries into cocktails or spritzers, mixing them with sparkling water or your favorite spirits for a fruity twist. Alternatively, you can freeze the gooseberries to use later in sorbets or smoothies, ensuring you can enjoy their unique flavor long after the season has passed. With a little creativity, leftover gooseberries can elevate your culinary creations!

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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