Is Gooseberry Keto?

Berries
Gooseberry sticker illustration
KETO VERDICTMODERATE

Gooseberries are moderately keto-friendly at ~8g net carbs per 100g. Keep portions small (50–100g) and track macros; they’re tart, nutritious, and work well as an accent rather than a staple.

Gooseberries are moderately keto-friendly at ~8g net carbs per 100g. Keep portions small (50–100g) and track macros; they’re tart, nutritious, and work well as an accent rather than a staple.

  • Net carbs (100g)8.0g
  • Protein (100g)0.9g
  • Fat (100g)0.6g
  • Keto verdictEnjoy in moderation

NUTRITION FACTS

Per 100g (raw)

Net Carbs
8.0g
Total Carbs
10.2g
Fiber
2.2g
Protein
0.9g
Fat
0.6g
Calories
44

Source: USDA FoodData Central

HOW TO ENJOY IT ON KETO

  • Moderate net carbs: ~8g per 100g allows portion-controlled keto use
  • Low calorie density (≈44 kcal/100g) supports volume without many calories
  • Tart flavor hints at relatively lower sugars vs. very sweet fruits
  • Provides fiber that can help blunt sugar absorption
  • Works best as a small topping for yogurt, salads, or desserts
  • Easy to fit on days with lower carbs elsewhere

HEALTH BENEFITS

  • High in vitamin C for immune support and collagen synthesis
  • Polyphenol antioxidants help combat oxidative stress
  • Low energy density may aid weight management
  • Fiber supports digestive regularity and gut health
  • Contains potassium to support healthy fluid balance
  • Plant pigments may contribute to eye and vascular health

PREPARATION SUGGESTIONS

GOOSEBERRY COMPOTE

Simmer with water and allulose to make a tangy sauce for cheesecake or greek-yogurt-full-fat—measure portions.

GOOSEBERRY JAM

Cook with pectin and allulose for a sugar-free jam; spread thinly on keto-bread.

SALAD ELEMENT

Toss fresh berries with mixed greens, goat-cheese, walnuts, and olive-oil vinaigrette.

GOOSEBERRY FOOL

Fold cooked berries into lightly sweetened heavy-cream for a classic low-carb dessert.

PICKLED GOOSEBERRIES

Quick-pickle in vinegar and spices; serve with cheeses and cured meats.

SMOOTHIE BASE

Blend a small portion with greek-yogurt-full-fat and coconut-oil; sweeten to taste and log carbs.

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