Super source
Fibre
3.10 g · 11% DV target
A tart, translucent berry with a firm skin and distinctive veining, the gooseberry provides a sharp culinary acidity alongside a robust profile of plant-based antioxidants.
Gooseberries contain a variety of polyphenols (naturally occurring plant compounds), including flavonols like quercetin and myricetin, which contribute to their antioxidant profile .6
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 .5811
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) .58
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 .9
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
3.10 g · 11% DV target
5.58 g · 11% DV target
0.12 g · Top 23% of fruits
28.3 mg · 31% DV target
110 mg · Top 24% of fruits
105 mg · Top 20% of fruits
Store in a breathable container to prevent moisture buildup
Best frozen in a single layer before bagging
Perennial shrubs have low input requirements and can support local biodiversity.
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.