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Gooseberry Fruit | Nutrition Facts Health Benefits Gooseberries

Gooseberry Fruit

Gooseberry fruit is packed with a lot of fiber, minerals and vitamins such as vitamin E, vitamin K, B-vitamins and vitamin C, Potassium, Phosphorus, Calcium, Iron, Manganese, Magnesium, Zinc, and Sodium. In many countries people add this fruit to their diet because of its nutritional values and health benefits. Health benefits of gooseberry fruit include reducing the risk of cancer, aging, inflammation, diabetes and neurological diseases, improving  eye vision and protecting eye from various diseases such as macular degeneration, cataract. It also promotes hair growth and enhances the immunity system and strengthens bones, teeth, and nails.

What Is Gooseberry?

Gooseberry is a unique type of fruit; the scientific name of the gooseberries is Ribesuva-crispa L and it  belongs to family of Grossulariaceae. Gooseberries are single seeded fruits that are related to mangoes, cherries, peaches, Jujube. There are four types of gooseberries that are different in color, shape, taste. These fruits are included in diets in many countries because of their nutritional values and health benefits. Gooseberries are used in jams, pickling, or stored in sugar syrup, flavor beverages, desserts. Indian gooseberries are used in Ayurveda.

What are Types Of Gooseberries?

Four various types of Gooseberries exist and the two main types are American and European (Ribesuva-crispa). These gooseberries come in different colors and shapes like green, yellow, red, black, and can be oval, pear-shaped, elongated or round. These gooseberries can be tart or sweet in taste.

Other two gooseberries are Indian gooseberry also called as Amla, is light green color and their taste is a mixture of sour and semi-bitter. The Cape gooseberry also called as Peruvian cherry, is surrounded by hard layer that should be removed before eating. It is yellow orange color and mildly sweet when ripe.

Nutrition Facts Of Gooseberry Fruit:

The nutrition value per 100 grams (3.5 Oz) and percentage of RDA (Recommended Dietary Allowance) are given below:


Gooseberries contains total 184 kJ (44 kcal) calories.


Gooseberries contain 10.18 g of Carbohydrates, 4.3 g of Dietary fiber.


0.58 g of fat is present in Gooseberries.


Gooseberries contain 0.88 g of proteins.


Vitamin A equiv.                    (2% of RDA), 15 μg

Thiamine (B1)                       (3%of RDA) 0.04 mg

Riboflavin (B2)                      (3% of RDA) 0.03 mg

Niacin (B3)                             (2%of RDA), 0.3 mg

Pantothenic acid (B5)           (6% of RDA), 0.286 mg

Vitamin B6                             (6% of RDA), 0.08 mg

Folate (B9)                             (2% of RDA), 6 μg

Vitamin C                                (33% of RDA), 27.7 mg

Vitamin E                                (2% of RDA), 0.37 g


Calcium                                  (3% of RDA), 25 mg

Iron                                         (2% of RDA), 0.31 mg

Magnesium                            (3% of RDA), 10 mg

Manganese                            (7% of RDA), 0.144 mg

Phosphorus                            (4% of RDA), 27 mg

Potassium                              (4% of RDA), 198 mg

Sodium                                   (0% of RDA), 1 mg

Zinc                                         (1% of RDA), 0.12 mg


 Gooseberries contain 87.87 g of water.

Health Benefits Of Gooseberry Fruit:

Gooseberries fruit have amazing health benefits. Here is a list of few health benefits of gooseberries fruits,

1. Against The Cancer, Aging, Inflammation, And Neurological Diseases:

Flavones and anthocyanins are present in the gooseberries; these components have been found to give innumerable health beneficial effects against the cancer, aging, inflammation, and neurological diseases.

2. Eye Care:

Daily consumption of gooseberries may reduce the night blindness, macular degeneration and also improve your vision due to the remarkable presence of Vitamin A and carotenes.

3. Immunity System:

Gooseberries are rich in vitamin C so it protects the body from infection and improves body immunity system.

4. Promotes Hair Growth, Strength:

Indian gooseberries contain carotene, iron, content antioxidants, which reduce the hair loss. Amla oil is very famous in India because it enhances the hair growth and maintains color, improves luster.

5. Alzheimer’s Disease:

Indian goose berries are used in Ayurveda; because it has lot of vitamins, minerals, antioxidants, iron that helps to improve the brain health. It has good results on protecting from the Alzheimer’s disease, though not a total cure.

6. Bones, Teeth, And Nails:

Gooseberries contains the calcium which is the important for our bones, teeth, and nails. Calcium helps to strengthen the bones, teeth and nails which are part of exo-skeleton.

Gooseberry Fruit

7. Diabetes:

Gooseberry consists of chromium which has medicinal value for diabetic patients and helps to normalize blood sugar levels and lowering the risk of diabetes.

8. Prevents Constipation:

 Daily consumption of Gooseberry helps improve your digestion. Gooseberry contains good amount of fiber, which helps to regulate the bowel movements. This reduces the chances of constipation and diarrhea.

Read and Understand:

Each Fruit Nutritional Values and Health Benefits,

Guava Fruit, Banana Fruit;  WatermelonsFeijoa Fruit, Sapota Fruit, Tangelo Fruit, Quince FruitTangerine Fruit, Strawberry Fruit, Purple Mangosteen Fruit, Pomelo Fruit, Passion Fruit, Pitahaya or Pitaya Fruit, Prune Fruit, Pomegranate Fruit, Peach Fruit, Pumpkin Fruit, Pineapple Fruit, Persimmon Fruit, Papaya Fruit, Orange Fruit, Olive Fruit, Mango Fruit, Lemon Fruit, Longan Fruit, Loquat Fruit, Lychee Fruit,  Jack FruitAsian Pear, Apricot Fruit, Date Palm FruitCoconutCherimoya Custard Apple FruitBlackberry FruitCantaloupe FruitGooseberry FruitCranberry FruitKiwi FruitDurio Zibethinus FruitKumquat FruitsJujube FruitGrape FruitsBoysenberry Fruit Avocado FruitsCarambola FruitsCommon Fig FruitCherry FruitApple Fruit

Each Vegetable Nutritional Values and Health Benefits,

Malabar Spinach, Cayenne Pepper Mirchi PowderGarlicGingerGreen Beans-French-beansFenugreekDrumsticksDill-LeavesCurry-LeavesCucumberCorn-Grain popcornAmaranth-LeavesCarrot-vegetableCoriander-LeavesCabbageBottle-GourdCapsicumCluster-Beans, Bitter-GourdBeetrootAsh Gourd-Winter-MelonBrinjal

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