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Gooseberry: Fiber Breakdown, Calories, and Daily Value

Gooseberry is a tart berry with pectin and a firm skin. It is high in fiber and low in sugar, but some people may need to ease into it.

🍈

🌿 1 serving (~100 g / 3.5 oz)

Berries

🌿 Dietary Fiber

1 serving (~100 g / 3.5 oz) 4.3 g

Soluble

1.6 g (38%)

Insoluble

2.7 g (62%)

Per 100g: 4.3 g

🎯 Daily Norm

% of DV of 30g / day (1 serving)

🔥 Calories & Energy

1 serving (~100 g / 3.5 oz) 44.0 kcal

Per 100g: 44.0 kcal

44 kcal per 100 g — a light berry filled with water, acids, and fiber.

⚡ Glycemic Index (GI)

1 serving (~100 g / 3.5 oz) 25 (low)

Per 100g: 25

GI 25: pectin slows sugar absorption, so the glycemic load of a serving stays low.

💡 Popular gooseberry varieties and types

Most varieties offer plenty of fiber, but tartness and firmness depend on ripeness

🌿 Classic Green: Traditional tart flavor, firm skin, and plenty of insoluble fiber.

🌱 Early / Fresh-Picked: Juicier and more tender, but still has skins and seeds; best enjoyed after a meal.

🌾 Ripe Dessert: Amber or purple: softer and less tart, pairs well with cottage cheese or porridge.

✨ Choose ripe berries and pair them with protein or whole grains: gooseberries taste better and feel more comfortable for digestion.

⚡ Quick Fiber Calculator (Gooseberry)

One click, no registration

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🟢 You ate 4.3 g of fiber — that is 14% of your daily norm (30 g)!

How Fiber and Nutrients in Gooseberry Support Daily Wellness

How gooseberry helps with weight control

Pectin forms a gel that slows sugar absorption and extends fullness; insoluble fiber adds volume. But fresh gooseberry is tart, so it is best enjoyed after eating.

Satiety Score

★ ★ ★ ★ ☆ 4.5 / 5.0

Good fullness: pectin and volume

Caloric Density 44 kcal

Low calorie density

How gooseberry affects digestion

Fiber supports regularity, but fresh gooseberry is tart (pH 2.8-3.2) and has a firm skin. If you have sensitive digestion, reflux, or a sensitive stomach, eat it after meals, choose ripe berries, and try puréed forms.

Stomach «Softness» Scale

Irritating 4 / 10 (tart and seedy — not everyone finds it comfortable) Ideal

GI Stimulation Score 🌿 Regularity with caveats Supports regular digestion if you tolerate acidic foods; if you get heartburn, eat it after meals and avoid underripe berries.

Fuel for gut bacteria and steadier blood sugar

🩸 Microbiome fuel
Helpful bacteria in the colon turn pectin and some fiber into short-chain fatty acids, a preferred fuel for gut bacteria.

🛡️ Butyrate for the gut
One fermentation product is butyrate: it supports gut lining cells and barrier function.

🌿 Glycemic shield
Pectin and fiber slow carbohydrate breakdown, so blood sugar rises more gently.

Prebiotic value

Fiber 4.3 g Pectin and prebiotics

Feeds friendly bacteria

Glycemic buffer 🛡️ Low glycemic load: GI 25, GL ~1.5 No risk of sharp sugar drop

Culinary Physics

Raw vs Thermal Processing

How fiber properties and bioavailability change in Gooseberry

🥗 Raw form

Fresh gooseberry: maximum acids and pectin

Firm skins and seeds: They require chewing: eating slows down, and stomach volume increases.
Vitamin C and flavonols: Fresh berries better preserve water-soluble vitamins and antioxidants.
Pectin gel: Soluble fiber swells and slows sugar absorption.

🔥 Thermal processing

After heating

Softer skins: Heat makes berries softer and easier for sensitive digestion.
Pectin in the liquid: When simmered, pectin can move into the liquid and gel it; some vitamin C is lost.
Purée forms: Fruit gels, compotes, and unsweetened jams reduce mechanical irritation.

Culinary Constructor & Alternatives

Best Food Combinations with Gooseberry

Ready-made balanced combinations from the catalog

🥗 Fiber Plate Constructor

Smart Snack

Fresh Gooseberry and Pear Snack Mix

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Gooseberry Ingredient

+4.3 g

🍐

Pear Ingredient

+5.0 g

🌰

Almonds Ingredient

+3.5 g

🟢 Total in plate: 12.8 g of fiber (43% of norm)

💡 Quick prep: Gooseberry skins are a strong source of insoluble fiber for smooth digestion; pair them with pear and a little yogurt or cottage cheese to balance tartness.

🏆 Similar High-Fiber Options

Compare the amount of fiber in other products:

🍇 Bilberry 2.5 g / 100g 🍇 Blackberry 5.3 g / 100g 🍇 Blackcurrant 6.8 g / 100g 🍇 Blueberries 2.4 g / 100g