Cape gooseberries
Categories
| Macros | per 100 g |
|---|---|
| Calories | 53 kcal |
| Protein | 1.9 g |
| Fat | 0.7 g |
| Carbs | 11.2 g |
Cape gooseberries are small, golden berries native to South America, sold fresh or dried and often eaten raw as a snack, added to fruit salads, or used in jams, sauces and desserts. Per 100 g, raw cape gooseberries provide 53 kcal, 1.9 g of protein, 0.7 g of fat, 11.2 g of carbohydrates and a notable 4.3 g of dietary fibre, with most carbohydrate coming from sugars (10.7 g). They supply 382 mg of potassium, 121.7 mcg of vitamin A and 51 mcg of folate per 100 g, alongside 11 mg of vitamin C. No glycemic index value is available for this food. Cape gooseberries are suitable for vegan, vegetarian, pescatarian, gluten-free, dairy-free, keto, paleo and low-FODMAP dietary patterns.
How many calories in cape gooseberries?
Raw cape gooseberries contain 53 kcal per 100 g. A typical small handful (around 50 g) comes to approximately 27 kcal.
How much potassium is in cape gooseberries?
Cape gooseberries provide 382 mg of potassium per 100 g, making them a relatively good source among fresh fruits. For context, that is notably higher than the potassium content found in apples or most common berries.
Are cape gooseberries keto-friendly?
Cape gooseberries appear on the keto diet list, and at 11.2 g of carbohydrates per 100 g they can fit into a ketogenic pattern in small portions. Their 4.3 g of fibre per 100 g also reduces the net carbohydrate count, which is relevant for strict keto tracking.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 53.0 kcal |
| Protein | 1.9 g |
| Fat | 0.70 g |
| Carbs | 11.2 g |
| Sugars | 10.7 g |
| Fiber | 4.3 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.20 g |
| Monounsaturated | 0.10 g |
| Polyunsaturated | 0.10 g |
| Trans | 0 g |
| Omega-3 | 0.070 g |
| Omega-6 | 0.040 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 9.0 mg |
| Iron | 0.80 mg |
| Magnesium | 23.0 mg |
| Phosphorus | 40.0 mg |
| Potassium | 382 mg |
| Sodium | 1.0 mg |
| Zinc | 0.36 mg |
| Selenium | 1.6 mcg |
| Iodine | 1.0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 122 mcg |
| Retinol | 0 mcg |
| Vitamin C | 11.0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.70 mg |
| Thiamin (B1) | 0.11 mg |
| Riboflavin (B2) | 0.040 mg |
| Niacin (B3) | 2.8 mg |
| Vitamin B6 | 0.26 mg |
| Folate (B9) | 51.0 mcg |
| Vitamin B12 | 0 mcg |
