Gooseberries are a tart, nutrient-dense fruit commonly used in jams, pies, sauces, and fresh summer salads. They are naturally very low in fat — raw gooseberries average just 0.58 grams of fat per 100 grams. That makes this calculator particularly useful if you are tracking macros, following a low-fat eating plan, or simply curious about the nutritional profile of this underrated berry.
Use the tool by entering any portion and choosing a unit: grams, cups, ounces, or whole berries. It instantly converts your amount to fat grams, calories contributed by fat, and the percentage of the daily value for fat (based on a 78 g reference for a 2,000-calorie diet). Quick preset buttons let you check common serving sizes with one click.
Because gooseberries vary in size, gram weights give the most accurate result — whole-berry estimates use an average weight of about 6 g per berry. Whether you are meal prepping or just logging a snack, this calculator gives you a fast and realistic snapshot of how little fat this fruit adds to your day.
🫐 Gooseberry Fat Calculator
Estimate fat, fat calories, and daily value for any amount of fresh gooseberries.
- Converted weight—
- Total fat—
- Calories from fat—
- Daily value (78 g reference)—
Based on average USDA values: raw gooseberries contain 0.58 g fat per 100 g.
How to Use This Tool
Using the calculator is straightforward: type the number you want to measure, pick the matching unit from the dropdown, and press Calculate. The result area shows the converted weight, total fat in grams, fat calories, and the percent of the daily value for fat. You can also click one of the preset chips — 100 g, 1 cup (150 g), 1 oz, or 10 berries — to instantly run that portion.
- Choose your amount. Enter whole numbers or decimals, such as 75, 1.5, or 0.25.
- Pick the unit. Grams are ideal for kitchen scales; cups are handy for recipes; ounces work well with US nutrition labels; and whole berries are useful for on-the-go snacking.
- Read the breakdown. The detail panel explains how those grams translate into fat calories and daily value percentage.
How the Math Works
The calculation is based on the USDA FoodData Central value for raw gooseberries, which lists 0.58 g of total fat per 100 g of edible fruit. The tool follows three steps:
- Convert your entered portion to grams using the selected unit. The conversion factors used are: 1 cup = 150 g, 1 ounce = 28.3495 g, and 1 berry = 6 g.
- Multiply the gram weight by 0.0058 (or 0.58 ÷ 100) to find the fat grams.
- Multiply fat grams by 9 to get calories from fat, and divide by 78 g to get the percent daily value.
These values are dietary approximations, not lab measurements. For medical or clinical nutrition decisions, consult a registered dietitian.
Worked Examples
Example 1 — 1 cup of gooseberries (150 g):
Fat = 150 × 0.0058 = 0.87 g; calories from fat = 0.87 × 9 = 7.8 kcal; % DV = 0.87 ÷ 78 × 100 = 1.1%.
Example 2 — 200 g portion:
Fat = 200 × 0.0058 = 1.16 g; calories from fat = 10.4 kcal; % DV = 1.5%.
Example 3 — 10 berries (~60 g):
Fat = 60 × 0.0058 = 0.35 g; calories from fat = 3.2 kcal; % DV = 0.4%.
Standard Fat Reference Values
| Portion | Weight | Total Fat | Fat Calories |
|---|---|---|---|
| 100 g | 100 g | 0.58 g | 5.2 kcal |
| 1 cup | 150 g | 0.87 g | 7.8 kcal |
| 1 ounce | 28.35 g | 0.16 g | 1.5 kcal |
| 1 berry | 6 g | 0.03 g | 0.3 kcal |
| 10 berries | 60 g | 0.35 g | 3.2 kcal |
Reference: USDA FoodData Central.
Frequently Asked Questions
Are gooseberries considered a fat-free food?
Under US FDA labeling rules, foods with less than 0.5 g of fat per serving can be labeled “fat-free.” A standard 100 g gooseberry portion contains 0.58 g, which is above that threshold, so it is better described as very low in fat rather than completely fat-free. Smaller portions, such as a single berry, do fall below the 0.5 g cutoff.
Does cooking change the fat content?
Baking or simmering gooseberries without added butter, oil, or cream keeps the intrinsic fat virtually unchanged. However, water loss during cooking can slightly increase the fat per 100 g because the fruit becomes more concentrated. If you add fat to a recipe, the final dish’s fat content will rise accordingly.
How accurate is the whole-berry estimate?
Individual gooseberries differ in size by variety and ripeness. The 6 g average is a general reference, so if precision matters, weigh your berries. The calculator’s gram and ounce options provide a better estimate for strict tracking.
Should I count gooseberry fat on a strict low-fat diet?
Fat from fresh fruit is rarely a concern for low-fat plans: a full cup contributes under 1 g of fat. The bigger sources of fat in gooseberry recipes are typically butter in crumbles, cream in desserts, and oil in sauces. If you are also tracking cholesterol, you can pair this tool with the gooseberry cholesterol calculator to get a fuller nutritional picture.
Practical Tips for Fat Tracking
- Weigh gooseberries raw and before removing stems or tails; the edible portion is what counts.
- When following a recipe that lists “1 cup gooseberries,” remember that a packed cup can weigh more than a loose cup. Use 150 g as a useful average.
- If you forage or buy wild gooseberries, nutrient values can shift slightly with soil, ripeness, and variety.
- Log the fat from added ingredients separately — gooseberries themselves are not the main fat source in most dishes.
- Use this calculator together with a general macro tracker to keep your total daily fat, protein, and carbohydrate targets consistent.