Are Golden Berries Low in Calories and Worth Adding to Your Diet?

November 21, 2025 •

3 min read

With approximately 53 calories per 100-gram serving, golden berries are an excellent low-calorie fruit choice. These small, orange-hued berries, also known as physalis or cape gooseberries, pack a significant nutritional punch while remaining light on energy density, making them a smart addition to a health-conscious diet.

Quick Summary

Golden berries are a nutrient-dense, low-calorie fruit suitable for weight management. Their high fiber and antioxidant content supports digestive health and overall well-being. Learn about the full nutritional profile and various ways to incorporate them into meals.

Key Points

Low in Calories: A 100-gram serving of golden berries contains approximately 53-58 calories, making them a great choice for low-calorie diets.
Rich in Fiber: High fiber content aids in digestion and helps promote a feeling of fullness, which is beneficial for weight management.
Abundant in Antioxidants: Golden berries are packed with antioxidants, including withanolides and carotenoids, that help reduce inflammation and protect against cell damage.
Nutrient-Dense: They are a good source of essential vitamins, including vitamins A, C, and K, as well as minerals like iron and phosphorus.
Supports Overall Health: Regular consumption of golden berries can boost the immune system, support eye and bone health, and aid in managing blood sugar levels.
Versatile for Recipes: Golden berries can be easily incorporated into your diet, whether eaten fresh, added to salads, blended into smoothies, or used in sauces and jams.

Golden Berries Nutrition Facts

Golden berries are a powerhouse of nutrition despite their small size and low-calorie count. A typical 100-gram serving, which is a little over half a cup, contains roughly 53 to 58 calories. The majority of their caloric content comes from carbohydrates, and they are notably low in fat. This combination of low calories and high nutrients is what makes them so beneficial for health.

A Breakdown of Key Nutrients (Per 100g serving)

Calories: ~53-58 kcal
Carbohydrates: ~11-16 grams
Protein: ~1.7-3 grams
Fiber: ~4-6 grams
Vitamin C: Provides a significant portion of your daily recommended intake
Vitamin A: Important for vision and immune function
Antioxidants: Rich in plant compounds like withanolides and carotenoids

Health Benefits Beyond the Low Calories

Beyond being a great low-calorie option, golden berries offer a wide array of health benefits that make them a valuable addition to any diet.

Packed with Antioxidants

Golden berries are loaded with antioxidants, which help protect the body from damage caused by free radicals. This can help reduce inflammation and lower the risk of chronic diseases. The carotenoids found in golden berries are responsible for their vibrant orange color and contribute significantly to their antioxidant properties.

Digestive Health Support

With a high fiber content, golden berries promote healthy digestion. Fiber helps with regular bowel movements and can also contribute to feelings of fullness, which is beneficial for weight management by curbing cravings.

Rich in Vitamins and Minerals

These berries are an excellent source of several vitamins and minerals essential for good health. They are particularly rich in vitamins A, C, and K, as well as minerals like iron and phosphorus. Vitamin C boosts the immune system, while vitamin K is crucial for blood clotting and bone health.

Potential Anti-Inflammatory Effects

Golden berries contain natural steroidal compounds called withanolides, which have demonstrated anti-inflammatory effects. This can be helpful for those with inflammatory conditions like arthritis.

Comparison: Golden Berries vs. Other Fruits

Here is a comparison table to see how golden berries stack up against other popular fruits in terms of calories and fiber (per 100 grams):


Fruit	Calories (approx.)	Fiber (approx.)	Notes
Golden Berries	53 kcal	5-6 grams	High in vitamins A and C, antioxidants
Strawberries	32 kcal	2 grams	Lower in calories, but less fiber
Blueberries	57 kcal	2.4 grams	Similar calories, but less fiber
Raspberries	52 kcal	6.5 grams	Similar calories and fiber content
Apples	52 kcal	2.4 grams	Similar calories, lower fiber, different nutrient profile

How to Incorporate Golden Berries into Your Diet

There are numerous ways to enjoy golden berries, both fresh and dried, adding their unique tangy-sweet flavor to your meals.

Simple Ways to Enjoy Them:

As a snack: Enjoy a handful of ripe, fresh golden berries on their own for a quick, healthy snack.
In salads: Toss fresh golden berries into a mixed green salad for a pop of flavor and nutrients.
In smoothies: Blend golden berries into your favorite smoothie for added tang and nutritional value.
With yogurt or oatmeal: Add them as a topping for yogurt or morning oatmeal to start your day with a nutrient boost.
In desserts and sauces: Use them to make jams, sauces, or compotes for a unique flavor profile.

Conclusion: A Worthy Addition to a Healthy Lifestyle

In conclusion, the question of "are golden berries low in calories?" can be confidently answered with a resounding yes. Their moderate calorie count is accompanied by a host of impressive health benefits, including high levels of antioxidants, vitamins, and fiber. This makes them an excellent choice for anyone looking to manage their weight or simply enhance their overall nutritional intake. Whether fresh or dried, these small, powerful fruits are a delicious and healthy way to diversify your diet and support your well-being. For more detailed nutritional information on golden berries, consider consulting resources like the Cleveland Clinic's breakdown.

Frequently Asked Questions

Fresh golden berries contain about 53-58 calories per 100-gram serving, making them a low-calorie fruit choice.

Dried golden berries are higher in calories due to the concentration of sugars, with one micro portion (28g) containing around 80 calories.

Yes, golden berries can aid in weight loss because they are low in calories and high in fiber, which can help you feel full and manage cravings.

Golden berries are also commonly known as Cape gooseberries, among other names like physalis and Peruvian groundcherry.

Yes, golden berries are rich in antioxidants, vitamins A, C, and K, and fiber, which can boost your immune system, aid digestion, and support heart health.

You can enjoy golden berries fresh as a snack, or add them to salads, smoothies, oatmeal, and yogurts. They can also be cooked into jams and sauces.

You should only eat fully ripe golden berries. Unripe, green golden berries contain a natural toxin called solanine, which can cause digestive issues.