Home/Fruits/Red Sweet Gooseberry
Back to Home
Red Sweet Gooseberry
Fruits
Nutri-ScoreA

Red Sweet Gooseberry

Ribes rubrum

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Red Sweet Gooseberry provides 57 kcal, 1g of protein, 14g of carbohydrates, and 4g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Red sweet gooseberries are small, tart berries known for their vibrant color and refreshing taste. They are rich in vitamins and antioxidants, making them a nutritious addition to various dishes.

Also known as:
Red CurrantRibes
Scientific NameRibes rubrum
Region of OriginEurope
Popular Comparisons:
Red Sweet GooseberryRed Sweet GooseberryVSAcai Berry BlendAcai Berry BlendRed Sweet GooseberryRed Sweet GooseberryVSAcerolaAcerolaRed Sweet GooseberryRed Sweet GooseberryVSAmerican Black ElderberryAmerican Black ElderberryRed Sweet GooseberryRed Sweet GooseberryVSAmerican BladdernutAmerican BladdernutRed Sweet GooseberryRed Sweet GooseberryVSAmerican ElderberryAmerican ElderberryRed Sweet GooseberryRed Sweet GooseberryVSAmerican HackberryAmerican HackberryRed Sweet GooseberryRed Sweet GooseberryVSAmerican PlumAmerican PlumRed Sweet GooseberryRed Sweet GooseberryVSAppleAppleRed Sweet GooseberryRed Sweet GooseberryVSApricotApricotRed Sweet GooseberryRed Sweet GooseberryVSSweet Moorpack ApricotSweet Moorpack Apricot

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories57 kcal
Water
85%
Fiber4g
Total15.3g
Protein
1g(7%)
Fats
0.3g(2%)
Carbohydrates
14g(92%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin C27 mg (30%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Potassium150 mg (4%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in Vitamin C, which supports immune function and skin health.
✓Contains antioxidants that help combat oxidative stress and inflammation.
✓High fiber content aids in digestion and promotes gut health.
✓Low in calories, making them an excellent snack for weight management.

Possible Risks & Side Effects

!Excessive consumption may lead to digestive discomfort due to high fiber content.
!Individuals with certain allergies may experience reactions.

How to Prepare & Consume

Best enjoyed raw in salads or desserts; can also be cooked into jams or sauces.

Smart Selection & Storage

How to Select

Choose firm, plump berries with a vibrant red color and no signs of mold or blemishes.

How to Store

Store in the refrigerator in a breathable container; consume within a week for optimal freshness.

Myths vs Realities

MythRed gooseberries are only good for making jams.
RealityWhile they are excellent for jams, red gooseberries can also be used in salads, desserts, and smoothies.
MythEating red gooseberries will cause weight gain.
RealityRed gooseberries are low in calories and high in fiber, making them a great choice for weight management.
MythAll gooseberries are sour and unpalatable.
RealityRed sweet gooseberries are specifically cultivated for their sweet flavor, making them enjoyable to eat fresh.

Healthy Recipes

Red Gooseberry Quinoa Salad

A refreshing quinoa salad featuring red sweet gooseberries, packed with protein and fiber for a nutritious meal.

Ingredients
  • 1 cup cooked quinoa
  • 1 cup red sweet gooseberries, halved
  • 1/2 cucumber, diced
  • 1/4 red onion, finely chopped
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked quinoa, gooseberries, cucumber, and red onion.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Pour the dressing over the salad, toss gently, and serve chilled.

Gooseberry Chia Seed Pudding

A creamy and nutritious chia seed pudding infused with red sweet gooseberries, perfect for breakfast or a snack.

Ingredients
  • 1/2 cup chia seeds
  • 2 cups almond milk
  • 1 cup red sweet gooseberries, pureed
  • 2 tablespoons honey or maple syrup
  • 1 teaspoon vanilla extract
Instructions
  1. 1. In a bowl, mix chia seeds and almond milk, stirring well to prevent clumping.
  2. 2. Add pureed gooseberries, honey, and vanilla extract, mixing until combined.
  3. 3. Refrigerate for at least 4 hours or overnight, then serve topped with whole gooseberries.

Red Gooseberry Smoothie Bowl

A vibrant smoothie bowl made with red sweet gooseberries, topped with nuts and seeds for a healthy breakfast.

Ingredients
  • 1 cup frozen red sweet gooseberries
  • 1 banana
  • 1/2 cup Greek yogurt
  • 1/2 cup almond milk
  • 1 tablespoon honey
  • Toppings: sliced almonds, chia seeds, fresh gooseberries
Instructions
  1. 1. Blend frozen gooseberries, banana, Greek yogurt, almond milk, and honey until smooth.
  2. 2. Pour into a bowl and top with sliced almonds, chia seeds, and fresh gooseberries.
  3. 3. Enjoy immediately for a refreshing breakfast.

Gooseberry and Spinach Salad

A light and nutritious salad combining fresh spinach and tangy red sweet gooseberries, drizzled with a balsamic vinaigrette.

Ingredients
  • 4 cups fresh spinach
  • 1 cup red sweet gooseberries, halved
  • 1/4 cup feta cheese, crumbled
  • 1/4 cup walnuts, chopped
  • 2 tablespoons balsamic vinegar
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine spinach, gooseberries, feta, and walnuts.
  2. 2. In a small bowl, whisk together balsamic vinegar, olive oil, salt, and pepper.
  3. 3. Drizzle the dressing over the salad, toss gently, and serve immediately.

Red Gooseberry Oatmeal

A wholesome oatmeal topped with sweet and tart red gooseberries, providing a delicious start to your day.

Ingredients
  • 1 cup rolled oats
  • 2 cups water or almond milk
  • 1 cup red sweet gooseberries, halved
  • 1 tablespoon honey
  • 1/2 teaspoon cinnamon
  • Nuts for topping (optional)
Instructions
  1. 1. In a saucepan, bring water or almond milk to a boil, then add rolled oats.
  2. 2. Reduce heat and simmer for 5-7 minutes until creamy, stirring occasionally.
  3. 3. Stir in gooseberries, honey, and cinnamon, then serve topped with nuts if desired.

Gooseberry Infused Water

A refreshing and hydrating drink infused with red sweet gooseberries, perfect for a hot day.

Ingredients
  • 1 cup red sweet gooseberries, halved
  • 1 liter of water
  • Fresh mint leaves (optional)
Instructions
  1. 1. In a pitcher, combine halved gooseberries and water.
  2. 2. Add fresh mint leaves if desired for extra flavor.
  3. 3. Let infuse in the refrigerator for at least 2 hours before serving cold.

Red Gooseberry Salsa

A zesty salsa made with red sweet gooseberries, perfect for topping grilled chicken or fish.

Ingredients
  • 1 cup red sweet gooseberries, chopped
  • 1/2 red onion, finely chopped
  • 1 jalapeño, seeded and minced
  • 1/4 cup cilantro, chopped
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. In a bowl, combine chopped gooseberries, red onion, jalapeño, and cilantro.
  2. 2. Squeeze lime juice over the mixture and add salt to taste.
  3. 3. Mix well and let sit for 30 minutes before serving to allow flavors to meld.

Gooseberry and Yogurt Parfait

A delightful parfait layered with creamy yogurt and sweet red gooseberries, perfect for breakfast or dessert.

Ingredients
  • 2 cups Greek yogurt
  • 1 cup red sweet gooseberries, halved
  • 1/2 cup granola
  • 1 tablespoon honey
Instructions
  1. 1. In a glass or bowl, layer Greek yogurt, gooseberries, and granola.
  2. 2. Repeat layers until all ingredients are used, finishing with gooseberries on top.
  3. 3. Drizzle with honey before serving.

Red Gooseberry Chutney

A tangy and sweet chutney made with red sweet gooseberries, perfect as a condiment for meats or sandwiches.

Ingredients
  • 2 cups red sweet gooseberries, chopped
  • 1/2 cup onion, finely chopped
  • 1/2 cup brown sugar
  • 1/2 cup apple cider vinegar
  • 1 teaspoon ginger, grated
  • Salt to taste
Instructions
  1. 1. In a saucepan, combine all ingredients and bring to a boil.
  2. 2. Reduce heat and let simmer for 30-40 minutes until thickened, stirring occasionally.
  3. 3. Allow to cool before transferring to a jar for storage.

Red Gooseberry Muffins

Moist and fluffy muffins made with red sweet gooseberries, perfect for a healthy snack or breakfast on the go.

Ingredients
  • 1 1/2 cups whole wheat flour
  • 1/2 cup oats
  • 1/2 cup honey
  • 1/2 cup almond milk
  • 1 cup red sweet gooseberries, halved
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon cinnamon
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line a muffin tin with liners.
  2. 2. In a bowl, mix flour, oats, baking powder, baking soda, and cinnamon.
  3. 3. In another bowl, whisk honey and almond milk, then combine with dry ingredients and fold in gooseberries.
  4. 4. Spoon the batter into the muffin tin and bake for 20-25 minutes until golden.

Frequently Asked Questions (FAQ)

What are the health benefits of red gooseberries?

Red gooseberries are high in Vitamin C, antioxidants, and dietary fiber, which can enhance immune function, reduce inflammation, and support digestive health.

How can I incorporate red gooseberries into my diet?

You can add them to smoothies, salads, desserts, or enjoy them raw as a snack.

Are red gooseberries safe for everyone to eat?

Generally, they are safe for most people, but those with specific allergies should consult a healthcare provider.

How should I store red gooseberries?

Store them in the refrigerator in a breathable container to maintain freshness for up to a week.

Can I freeze red gooseberries?

Yes, you can freeze them; wash and dry them first, then place them in an airtight container.

What is the glycemic index of red gooseberries?

The glycemic index of red gooseberries is approximately 40, making them a low-GI food.

Do red gooseberries have any side effects?

In moderation, they are safe, but excessive consumption may cause digestive issues due to their fiber content.

How do I know if red gooseberries are ripe?

Ripe red gooseberries are bright in color and slightly soft to the touch.

Related Superfoods
Abalone Fresh Abalone Acai Berry Blend
Comparisons
Red Sweet Gooseberry vs Acai Berry Blend Red Sweet Gooseberry vs Acerola Red Sweet Gooseberry vs American Black Elderberry
Nutrients
Protein in Red Sweet Gooseberry Calories in Red Sweet Gooseberry Vitamin-c in Red Sweet Gooseberry Magnesium in Red Sweet Gooseberry
Featured Guides
Health Benefits of Red Sweet Gooseberry Healthy Recipes with Red Sweet Gooseberry
Rankings
Fruits high in vitamin-c Fruits high in fiber Fruits low in carbohidratos Fruits low in índice glucémico