What are ground cherries high in? A comprehensive nutritional breakdown

December 23, 2025 •

3 min read

Native to the Americas and belonging to the nightshade family, ground cherries are a nutritional powerhouse often overlooked by grocery store shoppers. Known by many names, including goldenberry and husk cherry, these sweet-tart fruits are packed with a unique array of beneficial nutrients. Understanding what are ground cherries high in reveals why they deserve a spot in a healthy diet.

Quick Summary

Ground cherries are rich in vitamins A and C, several B-complex vitamins, and key minerals like iron, phosphorus, and potassium. They are also a significant source of fiber and powerful antioxidants.

Key Points

Rich in Vitamins A & C: Ground cherries are excellent sources of Vitamin A (from beta-carotene) and Vitamin C, crucial for immune function and antioxidant protection.
High in B-Complex Vitamins: They provide thiamin, riboflavin, and niacin, which are essential for metabolism and nervous system health.
Good Source of Minerals: Important minerals such as iron, phosphorus, and potassium are found in these berries, supporting everything from blood function to bone health.
Packed with Antioxidants: Rich in flavonoids and carotenoids, ground cherries offer significant anti-inflammatory and antioxidant benefits that protect against cell damage.
Fiber for Digestive Health: The dietary fiber content in ground cherries aids in healthy digestion and promotes feelings of fullness, assisting with weight management.
Contains Anti-Cancer Compounds: Preliminary research suggests that withanolides, found in the Physalis genus, may have properties that inhibit cancerous tumors.

What Are Ground Cherries High In? A Deep Dive into Nutritional Content

Ground cherries (scientific name: Physalis peruviana), enclosed in a delicate papery husk, are more than just a novelty fruit found at farmers' markets. Their impressive nutritional profile is a major reason for their growing popularity. Unlike their more common relatives, such as the tomato and tomatillo, ground cherries offer a distinctive flavor and a potent dose of health-promoting compounds.

Essential Vitamins Found in Ground Cherries

Vitamin A (as Beta-Carotene): These golden-orange berries are a good source of pro-vitamin A, which the body converts into Vitamin A. This crucial nutrient is vital for maintaining healthy vision, supporting the immune system, and promoting proper cell growth. The deep color of ripe ground cherries is a good indicator of their rich beta-carotene content.
Vitamin C: A powerful antioxidant, Vitamin C is abundant in ground cherries and plays a key role in protecting cells from damage caused by free radicals. It is also essential for the immune system, aids in iron absorption, and is involved in collagen synthesis for healthy skin.
B-Complex Vitamins: Ground cherries provide several B vitamins, including thiamin (B1), riboflavin (B2), and niacin (B3). These vitamins are necessary for proper metabolism, supporting nervous system function, and maintaining overall mental health. Specifically, niacin contributes to heart health and can improve joint flexibility.

Important Minerals in Ground Cherries

Beyond vitamins, ground cherries contain a variety of minerals that are important for bodily functions.

Iron: This mineral is vital for oxygen transport in the blood and plays a key role in energy metabolism and immune function.
Phosphorus: An essential element for bone health, energy production, and cellular signaling.
Potassium: Helps regulate blood pressure and supports proper muscle and nerve function.
Calcium: Supports strong bones and teeth, and the high pectin content in ground cherries aids in its absorption.

Antioxidants and Phytonutrients

Ground cherries are considered a superfood largely due to their rich antioxidant and phytonutrient content.

Flavonoids and Bioflavonoids: These water-soluble compounds act as powerful antioxidants, protecting against oxidative stress and inflammation.
Withanolides: Members of the Physalis genus, which includes ground cherries, contain withanolides. Some studies suggest these compounds may inhibit tumor growth by restricting blood vessel development.

Comparison Table: Ground Cherry vs. Common Cherry

While both offer nutritional benefits, there are key differences in their composition.


Nutrient (per 100g)	Peruvian Ground Cherry (approx.)	Common Sweet Cherry (approx.)
Vitamin C	11-15 mg	10 mg
Vitamin B1 (Thiamin)	0.11 mg	0.03 mg
Vitamin B3 (Niacin)	2.8 mg	0.4 mg
Iron	1 mg	0.32 mg
Potassium	~300 mg	173-306 mg
Glycemic Index	35 (Low)	22 (Low)

Culinary Uses and Digestive Health

Ground cherries' high pectin content makes them excellent for jams, jellies, and sauces. They can also be enjoyed fresh in salads or dried like raisins. The dietary fiber found in ground cherries supports colon health, promotes healthy digestion, and aids in weight management due to its satiating effect.

Conclusion: The Ground Cherry's Place in a Healthy Diet

Ground cherries are a nutrient-dense and flavorful fruit, offering a host of health benefits due to what they are high in: vitamins A and C, several B vitamins, key minerals, fiber, and potent antioxidants. From supporting immune and vision health to providing anti-inflammatory properties, these small berries are a worthy addition to any diet. Always remember to eat them ripe, as unripe berries and the husks are toxic. For more detailed nutritional information, consult the USDA National Nutrient Database or resources like the University of Rochester Medical Center.

Frequently Asked Questions

Ground cherry is a common name used for several species within the Physalis genus, including Physalis peruviana, which is often called the goldenberry or Cape gooseberry. So, while different species exist, goldenberry is a type of ground cherry.

Yes, ripe ground cherries are safe and nutritious to eat. However, it is crucial to only consume them when fully ripe. Unripe berries, as well as the plant's husks, leaves, and stems, are toxic and should not be eaten.

Ground cherries offer a unique sweet and slightly tart flavor profile, often described as a mix between a pineapple and a tomato. Their taste varies slightly depending on the specific species and ripeness.

A ground cherry is ripe when it naturally falls off the plant and the papery husk turns dry and brittle. The fruit inside will have a vibrant golden or orange color.

For short-term storage, keep ground cherries in their husks in a cool, dry place for a few weeks. For longer storage, remove the husks and refrigerate them in an airtight container for up to 10 days, or freeze them on a cookie sheet before transferring to a bag.

Yes, ground cherries are very versatile. Their high pectin content makes them ideal for jams, jellies, and pies. They can also be used in salsas, added to salads, or dried and used like raisins.

Ground cherries contain heart-healthy nutrients, including potassium and beneficial antioxidants. These compounds can help manage blood pressure and reduce oxidative stress, both of which are risk factors for cardiovascular disease.