Gooseberry Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
25–40
reported range
Glycemic load
3
Low GL
This food's glycemic index is 25–40, which is Low GI.
Gooseberries are a low-GI, very low-GL fruit with outstanding fiber content — about 6.5 g per cup — which slows sugar absorption and makes them one of the most blood-sugar-friendly berries available. This is general nutrition information, not medical advice; people with diabetes should confirm portions with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
One cup of raw gooseberries provides approximately 6.5 g of dietary fiber — more than most common berries of the same serving size.
Gooseberries contain only about 7 g of natural sugar per cup — less than strawberries, blueberries, and raspberries of the same volume.
A glycemic load of 10 or below per serving is classified as low; gooseberries score approximately 3 per one-cup serving.
What's actually inside
Per 100 g, with your typical serving noted as 1 cup (150 g), raw. The carb family is what moves blood sugar — fiber is the number that softens the spike.
- Total carbs
- 15.3g
- Net carbs
- 8.8g
- total carbs minus fiber
- Fiber
- 6.5g
- slows the glucose rise
- Sugars
- 7g
- Protein
- 1.3g
- Calories
- 66kcal
Notable nutrients
- Vitamin C41 mg
- Vitamin B5 (pantothenic acid)0.44 mg
- Copper0.11 mg
- Potassium297 mg
- Manganese0.21 mg
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Excellent for blood sugar — one of the most fiber-rich berries
Gooseberries are a low-GI, very low-GL fruit with outstanding fiber content — about 6.5 g per cup — which slows sugar absorption and makes them one of the most blood-sugar-friendly berries available. This is general nutrition information, not medical advice; people with diabetes should confirm portions with their care team.
Portion guidance
A generous one-cup serving (150 g) of raw gooseberries delivers only about 7 g of sugar, 6.5 g of fiber, and a glycemic load of roughly 3. This is a very low-impact serving. Even two cups keeps GL well in the low range. The tartness of unripe or naturally tart gooseberries self-limits overeating for most people.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Eating raw vs. cooked with sugar
Raises GIRaw gooseberries are naturally tart and have very low sugar. Cooked preparations — jams, crumbles, fools — typically add large amounts of sugar to balance the tartness, dramatically increasing the glycemic impact of the final dish.
Ripe vs. unripe
Raises GIRipe gooseberries are sweeter and have more available sugar than unripe ones. The difference in blood sugar impact between very ripe and unripe gooseberries is real but modest compared to the difference introduced by added sugar in cooking.
Adding to yogurt or oatmeal
Little effectMixing gooseberries into plain yogurt or oatmeal does not increase their glycemic impact — if anything, the protein in yogurt and fiber in oats blunt the overall meal response further.
Pairing with protein or fat
Lowers the spikeLike any fruit, pairing gooseberries with a protein or fat source slows gastric emptying and smooths the glucose curve, though gooseberries' GL is already so low that the practical difference is minor.
Pairing tip
Raw gooseberries are tart enough to use as a savory condiment — they are traditional with mackerel and fatty fish in British cuisine, a pairing that also happens to be excellent for blood sugar (fat and protein blunting the already-tiny carb load). For a sweeter application, fold a handful into plain Greek yogurt with a drizzle of honey; even with a little honey, the portion's GL stays low. Avoid gooseberry jam in large amounts — the added sugar is the issue, not the fruit.
Why GI numbers vary
Formal GI testing for gooseberries specifically is extremely limited in published databases. The estimated 25–40 range is based on the fruit's macronutrient profile — low total sugar (~7 g per cup), very high fiber (~6.5 g), and high acidity — compared to other well-studied low-GI berries like strawberries (GI ~40) and blackberries (GI ~25–30). We report a range rather than a single number because direct GI studies for gooseberries are essentially absent in major databases.
Not medical advice. This page is general nutrition information about Gooseberry. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
Frequently Asked Questions
Gooseberries are estimated to have a low GI — roughly 25 to 40 — based on their macronutrient profile and comparison with similar berries. Formal GI testing studies specific to gooseberries are extremely limited, so this is an honest estimate rather than a precisely studied value. Their high fiber content (6.5 g per cup) and naturally low sugar (~7 g per cup) are the main reasons for the low GI classification.
Yes — gooseberries are among the best fruits for blood sugar management. Their combination of low natural sugar, high fiber, and low glycemic load makes them exceptionally gentle on blood glucose. A full cup is a very low-impact serving. The main caveat is that gooseberry-based foods with added sugar (jams, pies, crumbles) have a very different glycemic profile than the raw fruit.
Gooseberries are generally a better blood sugar choice than blueberries. Raw gooseberries have about 7 g of sugar per cup compared to roughly 15 g for blueberries of the same volume. Gooseberries also have significantly more fiber per cup (6.5 g vs. about 3.5 g for blueberries). Both are low-GI fruits, but gooseberries have a lower glycemic load at a one-cup serving.
Gooseberries have nutritional properties associated with blood sugar support in research contexts — their fiber content slows glucose absorption, and they contain polyphenols that have been studied for metabolic effects. However, no specific health claims can be made about gooseberries diagnosing, treating, or preventing diabetes. They are simply an excellent low-sugar, high-fiber fruit that fits well into a blood-sugar-conscious diet. Consult your care team for personalized medical guidance.
Yes, relatively so for a fruit. One cup of raw gooseberries has about 8.8 g of net carbs (total carbs minus fiber). This is comparable to strawberries and lower than most other berries by volume. For moderate low-carb diets, gooseberries fit comfortably. For very strict keto plans, a half-cup portion (about 4.5 g net carbs) is a more fitting portion.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026