What the evidence says. Early or small human trials; promising but not yet conclusive.
Nutrition per serving 1 cup raw (150 g)
Water131.8 g88%
Sugars8.8 g6%
Fibre6.5 g4%
Protein1.3 g1%
Fat0.9 g1%
What's in one serving, by weight — average composition (USDA).One serving as % of the adult daily requirement (FDA Daily Values). The bold outer ring = 100% of a day's needs.
Gooseberry (Ribes uva-crispa) is a fruit used for high in vitamin c (about 46% of the daily value per cup), supporting antioxidant defense and collagen synthesis. NutriDex grades the human evidence as Preliminary. The European gooseberry (Ribes uva-crispa) is a nutrient-dense, low-calorie berry: one cup (150 g) supplies about 46% of the Daily Value of vitamin C plus meaningful fiber, copper and manganese. Compositional and laboratory studies consistently show high ascorbic acid (about 0.38-0.85 g/kg fresh weight) and abundant flavonol glycosides and anthocyanins with strong in vitro antioxidant activity. However, direct human clinical trials on the European gooseberry fruit itself are essentially absent, so its specific health effects remain extrapolated from composition and from broader berry/anthocyanin research. Meta-analyses of anthocyanin-rich berries link higher intake to lower CRP and reduced coronary and total cardiovascular risk in cohorts, though effects on blood pressure and LDL are modest or inconsistent across trials. Importantly, most published clinical evidence labeled "gooseberry" actually pertains to Indian gooseberry/amla (Phyllanthus emblica), a botanically distinct plant whose lipid- and glucose-lowering RCT data should not be assumed to apply to Ribes. (Note: USDA does not report a total-sugars value for raw gooseberry, so its sugar content is uncharacterized.) Overall the human weight of evidence for this fruit is preliminary. It is best viewed as a healthy, vitamin-C-rich addition to a varied fruit and berry intake rather than a proven therapeutic food.
Purported Benefits
✓High in vitamin C (about 46% of the Daily Value per cup), supporting antioxidant defense and collagen synthesis
✓Good source of dietary fiber (about 23% DV per cup) supporting digestive health
✓Rich in polyphenols (flavonol glycosides, anthocyanins) with measured free-radical scavenging activity in laboratory assays
✓Low energy density (about 66 kcal per cup), making it an easy nutrient-dense addition to the diet
✓Part of an anthocyanin-rich berry pattern associated with lower cardiovascular risk in observational cohorts
✓Potential anti-inflammatory effects suggested by in vitro and compositional data (not yet confirmed in human trials of this fruit)
Dosing & Compounds
Typical Dose
1 cup raw (about 150 g), roughly 25-30 berries
Active Compounds
Vitamin C (L-ascorbic acid)Flavonol glycosides (quercetin-3-rutinoside, isorhamnetin-3-rutinoside)Anthocyanins (cyanidin-3-glucoside, peonidin-3-glucoside, cyanidin-3-rutinoside)Flavan-3-ols / proanthocyanidinsHydroxycinnamic acids (chlorogenic, caffeic acid)Soluble and insoluble dietary fiber (pectin)Organic acids (citric, malic)Tocopherols (vitamin E)Manganese and copper (cofactor minerals)
Safety & Cautions
⚠
Generally safe as food. The high natural acidity makes raw berries very tart and may aggravate reflux or sensitive teeth; underripe gooseberries can cause GI upset in large amounts. Like other berries, gooseberries contain salicylates and oxalates, which may matter for sensitive or stone-forming individuals. Do not confuse with Indian gooseberry (amla, Phyllanthus emblica) or Cape gooseberry (Physalis), which differ nutritionally and have their own interaction profiles; concentrated amla supplements may potentiate antidiabetic or antiplatelet/anticoagulant drugs. True botanical fruit allergy is rare. Educational only — always check with your doctor or pharmacist before combining Gooseberry with any medicine.
Gooseberry is most often taken for High in vitamin C (about 46% of the Daily Value per cup), supporting antioxidant defense and collagen synthesis, Good source of dietary fiber (about 23% DV per cup) supporting digestive health, Rich in polyphenols (flavonol glycosides, anthocyanins) with measured free-radical scavenging activity in laboratory assays, Low energy density (about 66 kcal per cup), making it an easy nutrient-dense addition to the diet. Tart, vitamin-C-rich berry with abundant polyphenols
Does Gooseberry work — what does the evidence say?
Preliminary evidence. Early or small human trials; promising but not yet conclusive. The European gooseberry (Ribes uva-crispa) is a nutrient-dense, low-calorie berry: one cup (150 g) supplies about 46% of the Daily Value of vitamin C plus meaningful fiber, copper and manganese. Compositional and laboratory studies consistently show high ascorbic acid (about 0.38-0.85 g/kg fresh weight) and abundant flavonol glycosides and anthocyanins with strong in vitro antioxidant activity. However, direct human clinical trials on the European gooseberry fruit itself are essentially absent, so its specific health effects remain extrapolated from composition and from broader berry/anthocyanin research. Meta-analyses of anthocyanin-rich berries link higher intake to lower CRP and reduced coronary and total cardiovascular risk in cohorts, though effects on blood pressure and LDL are modest or inconsistent across trials. Importantly, most published clinical evidence labeled "gooseberry" actually pertains to Indian gooseberry/amla (Phyllanthus emblica), a botanically distinct plant whose lipid- and glucose-lowering RCT data should not be assumed to apply to Ribes. (Note: USDA does not report a total-sugars value for raw gooseberry, so its sugar content is uncharacterized.) Overall the human weight of evidence for this fruit is preliminary. It is best viewed as a healthy, vitamin-C-rich addition to a varied fruit and berry intake rather than a proven therapeutic food.
What is the typical dose of Gooseberry?
1 cup raw (about 150 g), roughly 25-30 berries
Is Gooseberry safe? Any cautions or side effects?
Generally safe as food. The high natural acidity makes raw berries very tart and may aggravate reflux or sensitive teeth; underripe gooseberries can cause GI upset in large amounts. Like other berries, gooseberries contain salicylates and oxalates, which may matter for sensitive or stone-forming individuals. Do not confuse with Indian gooseberry (amla, Phyllanthus emblica) or Cape gooseberry (Physalis), which differ nutritionally and have their own interaction profiles; concentrated amla supplements may potentiate antidiabetic or antiplatelet/anticoagulant drugs. True botanical fruit allergy is rare.
How many studies support Gooseberry?
NutriDex cites 9 sources for Gooseberry, graded "Preliminary".
Cite this page
APA
Peh, D. (2026). Gooseberry (Ribes uva-crispa): Benefits, Dosage, Side Effects & Evidence. NutriDex — The Supplement Research Compendium. Retrieved 16 Sept 2026, from https://nutridex.info/s/gooseberry
BibTeX
@misc{nutridex_gooseberry,
author = {Peh, Daryl},
title = {Gooseberry (Ribes uva-crispa): Benefits, Dosage, Side Effects \& Evidence},
year = {2026},
howpublished = {NutriDex --- The Supplement Research Compendium},
url = {https://nutridex.info/s/gooseberry},
note = {Reviewed by Dr Daryl Peh, MBBS Singapore, MMed FM. Accessed 2026-09-16}
}
For medical claims, citing the underlying primary studies linked above is preferred. NutriDex is an educational reference, not medical advice.