Food · Fruits and Fruit Juices
Gooseberries nutrition facts
A typical portion of gooseberries (1 cup; 150 g, raw) has 70 calories and 1g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 44 calories (raw) to 73 (canned, light syrup pack, solids and liquids).
Nutrition Facts
* The % 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. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Gooseberries, raw, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 0.9g
- more than 14% of 8,218 USDA reference foods
- Calories per 100 g
- 44
- more than 12% of reference foods
- Sodium per 100 g
- 1mg
- more than 4% of reference foods
1 cup weighs 150 g in USDA's record for Gooseberries, raw (FDC 173030); across 2 records of gooseberries USDA weighs it at 150 to 252 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 82% carbohydrate, 11% fat and 7% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
Source: USDA FoodData Central (FDC 173030), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of gooseberries USDA describes
Canned, light syrup pack, solids… has the most calories per 100 g (73); the fewest: Raw (44)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Gooseberries, raw | 44 | 0.9 g | 0.6 g | 1 mg |
| Gooseberries, canned, light syrup pack, solids and liquids | 73 | 0.7 g | 0.2 g | 2 mg |
Every nutrient in this record (56)
The portion is 1 cup (150 g); % DV is for that portion.
Energy, macronutrients and sugars (13)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 1.32 g | 0.88 g | 3% |
| Total lipid (fat) | 0.87 g | 0.58 g | 1% |
| Carbohydrate, by difference | 15.3 g | 10.2 g | 6% |
| Ash | 0.73 g | 0.49 g | |
| Energy | 66.0 kcal | 44.0 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 132 g | 87.9 g | |
| Fiber, total dietary | 6.45 g | 4.30 g | 23% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.057 g | 0.038 g | 0% |
| Fatty acids, total monounsaturated | 0.076 g | 0.051 g | |
| Fatty acids, total polyunsaturated | 0.48 g | 0.32 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 37.5 mg | 25.0 mg | 3% |
| Iron, Fe | 0.47 mg | 0.31 mg | 3% |
| Magnesium, Mg | 15.0 mg | 10.0 mg | 4% |
| Phosphorus, P | 40.5 mg | 27.0 mg | 3% |
| Potassium, K | 297 mg | 198 mg | 6% |
| Sodium, Na | 1.50 mg | 1.00 mg | 0% |
| Zinc, Zn | 0.18 mg | 0.12 mg | 2% |
| Copper, Cu | 0.11 mg | 0.070 mg | 12% |
| Manganese, Mn | 0.22 mg | 0.14 mg | 9% |
| Selenium, Se | 0.90 µg | 0.60 µg | 2% |
Vitamins (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 22.5 µg | 15.0 µg | 3% |
| Vitamin E (alpha-tocopherol) | 0.56 mg | 0.37 mg | 4% |
| Vitamin C, total ascorbic acid | 41.5 mg | 27.7 mg | 46% |
| Thiamin | 0.060 mg | 0.040 mg | 5% |
| Riboflavin | 0.045 mg | 0.030 mg | 3% |
| Niacin | 0.45 mg | 0.30 mg | 3% |
| Pantothenic acid | 0.43 mg | 0.29 mg | |
| Vitamin B-6 | 0.12 mg | 0.080 mg | 7% |
| Folate, total | 9.00 µg | 6.00 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 9.00 µg | 6.00 µg | |
| Folate, DFE | 9.00 µg | 6.00 µg | 2% |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0 g | 0 g | |
| SFA 16:0 | 0.029 g | 0.019 g | |
| SFA 18:0 | 0.019 g | 0.013 g | |
| MUFA 18:1 | 0.076 g | 0.051 g | |
| PUFA 18:2 | 0.41 g | 0.27 g | |
| PUFA 18:3 | 0.069 g | 0.046 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0 g | 0 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 173030: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in gooseberries?
70 in 1 cup (150 g) of raw; 44 to 73 per 100 g across USDA's descriptions.
How much protein is in gooseberries?
1g in 1 cup; 0.9 g per 100 g.
How much sodium is in gooseberries?
0mg in 1 cup; 1 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov