Like a lot of berries gooseberries are littlepower houses packed with great nurtrition to help keep you healthy and give you energy. There are two breakdowns here. The basic one that shows just the major compounds and a detailed one that shows almost everything for those that are really interested.
Gooseberries (Ribes uva-crispa L.), Nutrition Value per 100 gms.
| Principle Nutrient | Value | Percentage of RDA |
| Energy | 44 Kcal | 2% |
| Carbohydrates | 10.18 g | 8% |
| Protein | 0.88 g | 1.5% |
| Total Fat | 0.58 g | 3% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 4.3 g | 11% |
| Vitamins | ||
| Folates | 6 mcg | 1.5% |
| Niacin | 0.300 mg | 2% |
| Pantothenic acid | 0.286 mg | 6% |
| Pyridoxine | 0.080 mg | 6% |
| Riboflavin | 0.030 mg | 2% |
| Thiamin | 0.040 mg | 3% |
| Vitamin A | 290 IU | 10% |
| Vitamin C | 27.7 mg | 46% |
| Electrolytes | ||
| Sodium | 1 mg | 0% |
| Potassium | 198 mg | 4% |
| Minerals | ||
| Calcium | 25 mg | 2.5% |
| Copper | 0.070 mg | 8% |
| Iron | 0.31 mg | 4% |
| Magnesium | 10 mg | 2.5% |
| Manganese | 0.144 mg | 6% |
| Phosphorus | 27 mg | 4% |
| Zinc | 0.12 mg | 1% |
Source: USDA National Nutrient data base
Gooseberries (Ribes uva-crispa L.), Nutrition Value per 100 g:
Carbohydrate Factor: 3.6 Fat Factor: 8.37 Protein Factor: 3.36 Nitrogen to Protein Conversion Factor: 6.25
| Nutrient | Unit | 1Value per 100 g |
| Proximates | ||
| Water | g | 87.87 |
| Energy | kcal | 44 |
| Energy | kJ | 184 |
| Protein | g | 0.88 |
| Total lipid (fat) | g | 0.58 |
| Ash | g | 0.49 |
| Carbohydrate, by difference | g | 10.18 |
| Fiber, total dietary | g | 4.3 |
| Minerals | ||
| Calcium, Ca | mg | 25 |
| Iron, Fe | mg | 0.31 |
| Magnesium, Mg | mg | 10 |
| Phosphorus, P | mg | 27 |
| Potassium, K | mg | 198 |
| Sodium, Na | mg | 1 |
| Zinc, Zn | mg | 0.12 |
| Copper, Cu | mg | 0.07 |
| Manganese, Mn | mg | 0.144 |
| Selenium, Se | µg | 0.6 |
| Vitamins | ||
| Vitamin C, total ascorbic acid | mg | 27.7 |
| Thiamin | mg | 0.04 |
| Riboflavin | mg | 0.03 |
| Niacin | mg | 0.3 |
| Pantothenic acid | mg | 0.286 |
| Vitamin B-6 | mg | 0.08 |
| Folate, total | µg | 6 |
| Folic acid | µg | 0 |
| Folate, food | µg | 6 |
| Folate, DFE | µg | 6 |
| Vitamin B-12 | µg | 0 |
| Vitamin A, RAE | µg | 15 |
| Retinol | µg | 0 |
| Vitamin A, IU | IU | 290 |
| Vitamin E (alpha-tocopherol) | mg | 0.37 |
| Lipids | ||
| Fatty acids, total saturated | g | 0.038 |
| 4:00 | g | 0 |
| 6:00 | g | 0 |
| 8:00 | g | 0 |
| 10:00 | g | 0 |
| 12:00 | g | 0 |
| 14:00 | g | 0 |
| 16:00 | g | 0.019 |
| 18:00 | g | 0.013 |
| Fatty acids, total monounsaturated | g | 0.051 |
| 16:1 undifferentiated | g | 0 |
| 18:1 undifferentiated | g | 0.051 |
| 20:01 | g | 0 |
| 22:1 undifferentiated | g | 0 |
| Fatty acids, total polyunsaturated | g | 0.317 |
| 18:2 undifferentiated | g | 0.271 |
| 18:3 undifferentiated | g | 0.046 |
| 18:04 | g | 0 |
| 20:4 undifferentiated | g | 0 |
| 20:5 n-3 (EPA) | g | 0 |
| 22:5 n-3 (DPA) | g | 0 |
| 22:6 n-3 (DHA) | g | 0 |
| Fatty acids, total trans | g | 0 |
| Cholesterol | mg | 0 |
| Other | ||
| Alcohol, ethyl | g | 0 |
| Anthocyanidins | ||
| Cyanidin 3,4 | mg | 8.73 |
| Delphinidin 3 | mg | 0 |
| Peonidin 3,4 | mg | 0.8 |
| Flavan-3-ols | ||
| (+)-Catechin 5 | mg | 1.7 |
| (-)-Epigallocatechin 5 | mg | 0 |
| (-)-Epicatechin 5 | mg | 0 |
| (-)-Epicatechin 3-gallate 5 | mg | 0 |
| (-)-Epigallocatechin 3-gallate 5 | mg | 0 |
| (+)-Gallocatechin 5 | mg | 0.4 |
| Flavones | ||
| Apigenin 6 | mg | 0 |
| Luteolin 6 | mg | 0 |
| Flavonols | ||
| Kaempferol 6,7 | mg | 0.9 |
| Myricetin 6,7 | mg | 0 |
| Quercetin 6,7 | mg | 1.2 |
| Isoflavones | ||
| Daidzein 8 | mg | 0 |
| Genistein 8 | mg | 0 |
| Total isoflavones 8 | mg | 0 |
| Proanthocyanidin | ||
| Proanthocyanidin dimers 1,2 | mg | 1.7 |
| Proanthocyanidin trimers 1,2 | mg | 1.4 |
| Proanthocyanidin 4-6mers 1,2 | mg | 4.8 |
| Proanthocyanidin 7-10mers 1,2 | mg | 4.7 |
| Proanthocyanidin polymers (>10mers) 1,2 | mg | 68.9 |
REFERENCES
1. Hellström, Törrönen, A.R., and Matilla,
P.H. Proanthocyanidins in common food products of plant origin,
2009 J. Agric. Food Chem. 57 pp.7899-7906
2. Wu, X., Gu, L., Prior, R. L., and McKay, S. Characterization
of anthocyanins and proanthocyanidins in some cultivars of Ribes,
Aronis, and Sambucus and their antioxidant capacity, 2004 J. Agric. Food
Chem. 52 pp.7846-7856
3. Joedheim, M., Måge, F., and Anderson, Ø. M. Anthocyanins
in berries of Ribes including gooseberry cultivars with a high content
of acylated pigments., 2007 J. Agric. Food Chem. 55 pp.5529-5535
4. Wu, X., Gu, L., Prior, R. L., and McKay, S. Characterization
of anthocyanins and proanthocyanidins in some cultivars of Ribes, Aronis,
and Sambucus and their antioxidant capacity, 2004 J. Agric. Food Chem.
52 pp.7846-7856
5. Arts, I. C. W., van de Putte, B., and Hollman, P. C. H. Catechin
content of foods commonly consumed in the Netherlands. 1. Fruits, vegetables,
staple foods and processed foods., 2000 J. Agric. Food Chem. 48 pp.1746-1751
6. Lugasi, A. and Hovari, J. Flavonoid aglycons in foods of
plant origin II. Fresh and dried fruits., 2002 Acta Alimentaria 31
1 pp.63-71
7. Häkkinen, S. H., Kärenlampi, S. O., Heinonen, I. M., Mykkänen,
H. M., and Törrönen, A. R. Content of flavonols quercetin,
myricetin, and kaempferol in edible berries., 1999 J. Agric. Food
Chem. 47 pp.2274-2279
8. Liggins, J., Bluck, L. J. C., Runswick, S., Atkinson, C., Coward,
W. A., Bingham, S. A. Daidzein and genistein content of fruits
and nuts., 2000 J. Nutr. Biochem. 11 pp.326-331
Source: USDA
National Nutrient data base
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