The Nutritional Value of Goldenberries

Cape Gooseberry in a plastic package on market
Goldenberries are typically found dried in stores. (Image: thongchuea/iStock/Getty Images)

Goldenberries, also known as cape gooseberries, are considered a superfood due to their high concentration of nutrients. Goldenberries are native to Brazil, but are grown in many warm climates including Peru, South Africa, Australia and Hawaii. Goldenberries are harvested and dried before being packaged and sold. They are not easy to find fresh in the United States. Adding goldenberries to a well-balanced diet increases your intake of many nutrients that are important for good health. The exact nutritional content may vary slightly by brand.

Calories and Fat

Keeping your fat and calorie intake at the recommended level helps promote a healthy weight and protects your overall wellness. Your doctor can help you determine what a healthy intake is for you. Goldenberries contain about 80 calories and zero grams of fat per ounce.

Fiber

An ounce of goldenberries contains 3 grams of fiber, a nutrient that supports healthy digestion and cholesterol levels. Fiber is also associated with weight control because it bulks up in your stomach and digests slowly, keeping you feeling full for longer. Men should aim for 38 grams of fiber each day and women need 25 grams daily, according to the Institute of Medicine.

Vitamin A

Dried fruit is a good source of concentrated nutrients because you don't have to eat as much as if the fruit was fresh off the vine. This is true for goldenberries, which contain about 45 percent of the daily intake recommendations for vitamin A in one ounce. Adequate vitamin A intake is important for healthy eyes and skin.

Sugar

One ounce of goldenberries contain about 9 grams of sugar. A diet that is too high in sugar increases the risk of weight gain and may play a role in other health conditions. Women should limit daily sugar intake to about 24 grams and men should not get more than about 32 grams each day. Compared to some other dried fruits, goldenberries are a good choice when it comes to sugar content because many manufacturers don't add extra sugar during processing.

Antioxidants

Most plant foods contain antioxidants and goldenberries are no exception with a concentrated dose per ounce due to their being dried. A diet rich in antioxidants helps to counteract free radical damage in your body that leads to cellular changes. Free radical exposure comes from pollution, smoke and industrial waste. The damage free radicals cause in your body could lead to many health problems, including cancer. Adding goldenberries to your diet increases your intake of antioxidants that include beta-carotene and vitamins A and C.

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