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Golden berry Calories
Tropical fruit rich in vitamin C and antioxidants, low in calories.
In season: Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Golden berry (8 g) has 4 calories. That works out to 53 calories per 100 g. It contains 0.9 g of carbs, 0.1 g of protein, 0.1 g of fat and 0.4 g of fiber. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Golden berry?
Golden berry is a small, golden-orange fruit that grows inside a papery husk. Native to the Andes of South America, it is now eaten in many parts of the world, both fresh and dried. Remove the husk before eating; the juicy flesh has a sweet-tart flavour that works well in fruit salads, yoghurt or porridge. In its home region it is also used in sauces and preserves, while dried berries make a handy snack or topping.
Golden berry provides fibre, with 4.9 g per 100 g. Pair its tangy flavour with sweeter fruit, or add a few berries to breakfast for a bright, fruity contrast.
Golden berry Nutrition Facts
Selected: 100 g
53
KCAL / 100G
Carbs
11.2g
· 4% DV
Protein
1.7g
· 3% DV
Fat
0.7g
· 1% DV
Fiber
4.9g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 12% · Fat 11%
Golden berry Vitamins & Minerals
Vitamins
B3
1.9mg · 12% DV
Vitamin C
11mg · 12% DV
Vitamin E
1.7mg · 11% DV
B1
0.11mg · 9% DV
Minerals
Potassium ⭐
250mg · 7% DV
Iron
1mg · 6% DV
Phosphorus
40mg · 6% DV
Magnesium
11mg · 3% DV
How Nutritious Is Golden berry?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Golden berry Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Golden berry
To burn the 53 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Golden berry Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Golden berry Contain Allergens?
No known major allergens
Which Diets Is Golden berry Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Golden berry Fat Profile
SATURATED
0.19g
MONOUNSATURATED
0.12g
POLYUNSATURATED
0.26g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
Compare Golden berry
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Frequently Asked Questions About Golden berry
How do you eat golden berries?
Golden berries are usually eaten fresh after you remove the papery husk and rinse the fruit. Add them to salads, oatmeal, or yogurt, or cook them into a tart-sweet sauce; the tiny seeds are edible.
What do golden berries taste like?
Golden berries taste tangy and sweet, with a bright, fruity flavor. People often compare them to a mix of citrus, pineapple, and tomato; fully ripe berries are generally less sharp than green ones.
Are golden berries the same as gooseberries?
No, golden berries are not the same as gooseberries. Golden berries are Physalis fruits enclosed in papery husks, while gooseberries grow on a different plant and have no husk.
How can you tell when golden berries are ripe?
Ripe golden berries are plump and yellow-orange, and their papery husks often turn dry and tan. Avoid green, hard fruit, which is unripe; remove the husk and rinse the berry before eating.
Can you eat the husk on golden berries?
No, the papery husk on golden berries is not eaten. Peel it away and rinse the fruit before serving; the husk protects the berry while it is growing and can help keep it protected during storage.
How should you store fresh golden berries?
Store fresh golden berries unwashed with their husks on in the refrigerator. Remove any bruised or moldy fruit, and wash the berries just before eating; keeping them dry helps prevent them from spoiling prematurely.
Can you freeze golden berries?
Yes, golden berries can be frozen. Remove the husks, rinse and dry the fruit, then freeze the berries in a single layer before transferring them to a sealed container. Thawed berries soften, so use them in sauces or smoothies.
Can you eat golden berries raw, or do they need to be cooked?
You can eat ripe golden berries raw; cooking is not necessary. Their tart flavor also works well in jams, chutneys, and baked dishes, but use only fully ripe fruit and discard any green, unripe berries.
Are golden berries good for weight loss?
Golden berries do not cause weight loss on their own. Their fiber can make a snack more filling, while sweetened dried berries and preserves are easier to overeat than the fresh fruit.
Are golden berries safe to eat during pregnancy?
Ripe golden berries are generally eaten as an ordinary fruit during pregnancy, provided they are washed and the papery husks are removed. Avoid unripe berries; ask your prenatal care professional if you have a specific concern.
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Nutrition data compiled from USDA FoodData Central and scientific sources.