Gooseberries are packed with high flavor, high fiber, low calories, and almost half your daily recommended requirement of vitamin C. They’re delicious eaten fresh—which is great, since you won’t be adding sugar to them. But even when you use them to make desserts, they don’t need a lot of added sugar, so they are a sweet treat you enjoy without a lot of guilt.

Here is the nutrition information for 1 cup of raw, ripe, American gooseberries:

While most of the calories in a gooseberry are from carbohydrates, those carbs give you 6.5 grams of dietary fiber—23% of your daily recommendation! Gooseberries contain no saturated fat or cholesterol.

Here are some of the beneficial components in gooseberries:

Anthocyanins: These compounds provide the colored pigment in fruit. They’re linked to improved memory, healthy aging, better urinary tract health, and a lower risk of some cancers.

Iron: Promotes good blood circulation.

Vitamin A: The vitamin A in gooseberries is an antioxidant important for healthy skin and mucous membranes, and for vision health.

Vitamin C: The vitamin C in gooseberries is an antioxidant necessary for immune system and skin health, and helps fight free radicals.

Pantothenic Acid: Protects the health of the adrenal glands.

Phenolic antioxidants: Gooseberries are rich in these antioxidants; they’ve been linked to numerous health benefits, including fighting bacteria, reducing the risk of cancer, acting as an anti-inflammatory, and fighting aging.

Potassium: Helps keep blood pressure under control.

Did you know all these nutrition facts about gooseberries? Please tell us what you think.