Gooseberries are one of the most nutrient-dense berries you can snack on. A 100 g serving of raw gooseberries supplies only about 44 calories, yet delivers 4.3 g of fiber and more than a quarter of the recommended daily vitamin C. That combination makes them a smart pick for calorie counters, low-carb eaters, and anyone who wants a tart, satisfying fruit without the sugar spike of sweeter berries.
This Gooseberry Calorie Calculator works out the calories, protein, carbs, fiber, fat, vitamin C, and potassium in any portion you like. Enter your amount in grams, ounces, or cups, then press Calculate. The tool scales standard USDA nutrition values for raw gooseberries to your serving, so you get realistic numbers for your snack, dessert, or fruit bowl.
Preset buttons make common portions quick to enter, and the optional step-by-step breakdown shows exactly how each figure is calculated.
How to Use This Tool
This calculator is designed for anyone tracking calories or macronutrients in gooseberries. Start by entering the amount you actually ate — using grams is the most accurate. If you prefer, choose ounces or cups from the unit dropdown. The preset buttons are handy for common portions: 100 g, one cup, one ounce, or 250 g.
- Enter the amount in the number field.
- Select the unit that matches your measurement.
- Click Calculate Calories.
- Review the calorie, protein, carb, fiber, fat, vitamin C, and potassium totals.
Keep the Show step-by-step breakdown box checked if you want to see every multiplication behind the result. The Copy Result button copies the summary and macro values to your clipboard, which is convenient for adding to a food diary.
How the Estimates Are Calculated
The tool uses standard USDA nutrient values for raw gooseberries per 100 grams. Every result is created by scaling these values to the amount you entered, using this simple formula:
Nutrient value = (Per-100g value ÷ 100) × weight in grams
For example, calories are estimated as 44 × grams ÷ 100. If you enter 150 g, the tool calculates 44 × 1.5 = 66 kcal. The same scaling applies to protein, total carbohydrates, fiber, fat, vitamin C, and potassium. Net carbohydrates are then calculated by subtracting fiber from total carbs: 10.18 g − 4.3 g = 5.88 g per 100 g. This is the figure most useful for low-carb and keto meal planning.
When the unit is cups, the calculator uses a conversion of 1 cup = 150 g of raw gooseberries. When the unit is ounces, it uses 1 oz = 28.35 g. These conversions are standard for berry-style fruits, but actual weights vary with berry size and packing.
Worked Examples
Example 1: One cup of gooseberries (150 g)
Calories: 44 × 150 ÷ 100 = 66 kcal
Total carbs: 10.18 × 1.5 = 15.3 g
Fiber: 4.3 × 1.5 = 6.5 g
Net carbs: 15.3 − 6.5 = 8.8 g
Protein: 0.88 × 1.5 = 1.3 g
Vitamin C: 27.7 × 1.5 = 41.6 mg
Example 2: Small handful, about 80 g
Calories: 44 × 0.8 = 35 kcal
Net carbs: 10.18 × 0.8 − 4.3 × 0.8 = 8.14 − 3.44 = 4.7 g
Fat: 0.58 × 0.8 = 0.5 g
Example 3: 250 g berry bowl
Calories: 44 × 2.5 = 110 kcal
Fiber: 4.3 × 2.5 = 10.8 g (about a third of the daily fiber target for many adults)
Potassium: 198 × 2.5 = 495 mg
Reference: Gooseberry Nutrition Per 100 g
| Nutrient | Value per 100 g |
|---|---|
| Energy (calories) | 44 kcal |
| Protein | 0.88 g |
| Total carbohydrate | 10.18 g |
| Dietary fiber | 4.3 g |
| Net carbohydrates | 5.88 g |
| Total fat | 0.58 g |
| Vitamin C | 27.7 mg |
| Potassium | 198 mg |
These figures represent fresh, raw gooseberries. Values are based on standard USDA FoodData Central entries and rounded for display. Nutrient content can vary slightly by variety, ripeness, and growing conditions.
Tips, Limitations & Precision Notes
- Use a scale for accuracy. A cup of gooseberries can weigh anywhere from 140 g to 170 g depending on size. For precise tracking, weigh the berries raw.
- Watch for added sugar. Canned gooseberries in syrup, sweetened preserves, and desserts have much higher calories and carbs. This calculator is only for raw or unsweetened frozen gooseberries.
- Net carbs matter for low-carb diets. Since gooseberries are relatively high in fiber, their net carb count is noticeably lower than their total carb count.
- Fresh and unsweetened frozen are similar. Frozen gooseberries without added sugar have roughly the same macronutrient profile, though water content can affect the weight.
- Round intelligently. The results are estimates for general guidance, not medical or dietary prescriptions. Individual foods vary, and lab analysis is the only way to get exact values.
If you are using gooseberries as part of a weight-management or performance nutrition plan, you may also want to explore the calorie surplus calculator to understand how small fruit snacks affect your daily energy balance, or check the daily energy needs calculator to set a calorie target that matches your goals.
Frequently Asked Questions
Are gooseberries keto-friendly? In small servings, yes. A 100 g portion provides about 5.9 g of net carbs, and 50 g provides under 3 g net carbs. Because gooseberries are tart, they are often cooked or sweetened, which can change the carb count dramatically.
Why does the calculator show vitamin C? Gooseberries are an excellent source of vitamin C — a 150 g cup provides about 41.6 mg, which is roughly 46% of the daily value for adults. Vitamin C is a water-soluble antioxidant that supports immune function and collagen production.
Can I use this calculator for gooseberry jam or pie? Not directly. Once sugar and other ingredients are added, the calorie and carb content changes completely. Use the raw gooseberry values as the starting point, then add the other ingredients separately.
Why is my cup measurement different from the calculator? Volumes of whole berries are not exact. The 150 g per cup conversion is a common average, but variety, berry size, and how firmly the cup is packed all affect the actual weight. Weighing is always the best option.