Gooseberry Nutrition Benefits and Facts

Nutritional summary

Gooseberries contain a variety of polyphenols (naturally occurring plant compounds), including flavonols like quercetin and myricetin, which contribute to their antioxidant profile .
Systematic reviews of randomized controlled trials indicate that Indian gooseberry (Amla) supplementation can significantly improve lipid profiles by reducing total cholesterol, LDL (low-density lipoprotein) cholesterol, and triglycerides while increasing HDL (high-density lipoprotein) cholesterol .
Clinical evidence suggests that Indian gooseberry may also assist in metabolic health by lowering fasting blood glucose and reducing C-reactive protein (a marker of systemic inflammation) .
Early research using animal models suggests that extracts from related species, such as the golden berry, may modulate inflammation in the gut, though human clinical trials are needed to confirm these effects .

Interesting fact

During the 19th century, 'Gooseberry Clubs' were so popular in Northern England that hundreds of competitions were held annually to breed the heaviest possible fruit.

Standout nutrients

ACE

SOURCE

Vitamin C

ACE

SOURCE

Ascorbic acid

GREAT

SOURCE

Total Flavonoids

SOURCE

Chromium

kcal per 100g

Protein0.88g

Fat0.36g

Carbs1.07g

Fiber2.75g

Sugar5.58g

Fat breakdown

Polyunsat0.17g

Monounsat0.06g

Saturated0.06g

Seasonality

JanFebMarAprMayJunJulAugSepOctNovDec

PeakIn seasonOther months

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Lighter footprint

Perennial shrubs have low input requirements and can support local biodiversity.

Confidencemedium

Storage

Refrigerate

1–2 weeks

Store in a breathable container to prevent moisture buildup

Freeze

6–12 months

Best frozen in a single layer before bagging

Flavour

Data & Sources

Harmonized from 4 validated sources

French Food Database

1 contributing source food

Phenol-Explorer

1 contributing source food

Swiss Food Database

1 contributing source food

McCance & Widdowson

2 contributing source foods

Claim citations

The impact of Emblica Officinalis (Amla) on lipid profile, glucose, and ...

[5]www.sciencedirect.comsciencedirect.com

[PDF] USDA Database for the Flavonoid Content of Selected Foods ...

[6]www.ars.usda.govars.usda.gov

The impact of Emblica Officinalis (Amla) on lipid profile, glucose, and C-reactive protein: A systematic review and meta-analysis of randomized controlled trials - PubMed

[8]pubmed.ncbi.nlm.nih.gov

Golden berry fruit modulates inflammation in LPS-stimulated RAW 264.7 macrophages and the DSS-induced acute colitis model - ScienceDirect

[9]www.sciencedirect.comsciencedirect.com

Effect of Emblica officinalis (Amla) Extract Versus Exercise on Lipid ...

[11]www.sciencedirect.comsciencedirect.com

Coverage

Nutrients

FoodCompass

100.0

Version

Similar flavours

Explore flavour space →