Imported year-round; harvest season varies by country of originCape Gooseberry (Goldenberry) Nutrition Facts, Vitamins and Benefits
Cape Gooseberry (Goldenberry) (Physalis peruviana) is included in the Topraktan Bilgiler fruit library. Per 100 g it provides approximately 53 kcal and includes 11 mg vitamin C, 1 mg iron, 36 µg RAE vitamin A. Values can vary with variety, ripeness, growing conditions and preparation.
Cape Gooseberry (Goldenberry) benefits and place in a balanced diet
- A 100 g portion provides approximately 53 kcal; portion size and preparation affect total energy intake.
- Its approximately 85.4 g of water per 100 g contributes to total fluid intake.
- About 11 mg of vitamin C per 100 g contributes to normal immune function, collagen formation and the absorption of iron from plant foods.
- About 36 µg RAE of vitamin A per 100 g contributes to normal vision, immune function and the maintenance of skin and mucous membranes.
- About 0.11 mg of vitamin B1 per 100 g contributes to normal energy metabolism and nervous-system function.
- About 0.04 mg of vitamin B2 per 100 g contributes to normal energy metabolism and the protection of cells from oxidative stress.
- About 9 mg of calcium per 100 g contributes to the maintenance of normal bones and teeth, muscle function and nerve transmission.
- About 1 mg of iron per 100 g contributes to normal red-blood-cell and haemoglobin formation and oxygen transport. Absorption of plant iron varies with the meal.
- About 40 mg of phosphorus per 100 g contributes to normal energy metabolism and the maintenance of normal bones and teeth.
- No single food prevents or treats disease. The nutritional value of cape gooseberry (goldenberry) depends on portion size, variety, ripeness and the overall eating pattern.
Cape Gooseberry (Goldenberry) nutrition facts
The table covers calories, macronutrients, vitamins, minerals, fatty acids and amino acids where a measured value is available. Values are shown per 100 g and for a 140 g reference serving.
| Nutrient | Per 100 g | 140 g serving |
|---|---|---|
| Core values and macronutrients | ||
| Energy | 53 kcal | 74.2 kcal |
| Water | 85.4 g | 119.6 g |
| Protein | 1.9 g | 2.7 g |
| Total fat | 0.7 g | 0.98 g |
| Carbohydrate | 11.2 g | 15.7 g |
| Ash | 0.8 g | 1.1 g |
| Cholesterol | 0 mg | 0 mg |
| Minerals | ||
| Calcium | 9 mg | 12.6 mg |
| Iron | 1 mg | 1.4 mg |
| Phosphorus | 40 mg | 56 mg |
| Vitamins and vitamin-like compounds | ||
| Vitamin C | 11 mg | 15.4 mg |
| Vitamin B1 (Thiamin) | 0.11 mg | 0.154 mg |
| Vitamin B2 (Riboflavin) | 0.04 mg | 0.056 mg |
| Vitamin B3 (Niacin) | 2.8 mg | 3.9 mg |
| Vitamin B12 | 0 µg | 0 µg |
| Vitamin A | 36 µg RAE | 50.4 µg RAE |
| Retinol | 0 µg | 0 µg |
| Fatty-acid details | ||
| Trans fat | 0 g | 0 g |
How many calories are in Cape Gooseberry (Goldenberry)?
100 g (about 3.5 oz) provides approximately 53 kcal. A 140 g reference serving provides approximately 74.2 kcal. Values vary with variety, ripeness and preparation.
How to use Cape Gooseberry (Goldenberry) in the kitchen
Cape Gooseberry (Goldenberry) can be eaten on its own when appropriate, added to breakfast bowls, salads or desserts, or used in sauces and drinks. Preparation changes the edible portion and may alter nutrient values.
Related fruits
Direct USDA records are used where available; closest-profile entries are explicitly labelled and remain approximate. Blank fields mean that the source did not report a value. General information only; not medical advice. Primary composition reference: USDA FoodData Central.