Know what’s on your plate
Groundcherries
Calories & nutrition facts
cape-gooseberries or poha, raw
Nutrition facts
Per 100 g% DV- Calories 53 kcal —
- Protein 1.9 g 4%
- Carbohydrate 11 g 4%
- Fat 0.7 g 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 36 µg 4%
- Vitamin C 11 mg 12%
- Thiamin (B1) 0.11 mg 9%
- Riboflavin (B2) 0.04 mg 3%
- Niacin (B3) 2.8 mg 18%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 9 mg 1%
- Iron 1 mg 6%
- Phosphorus 40 mg 3%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 53 | 1.9 g | 11 g | 0.7 g |
| 1 × cup | 140 g | 74 | 2.7 g | 16 g | 1 g |
| 2 × cup | 280 g | 148 | 5.3 g | 31 g | 2 g |
| ½ × cup | 70 g | 37 | 1.3 g | 7.8 g | 0.5 g |
| 3 × cup | 420 g | 223 | 8 g | 47 g | 2.9 g |
| 4 × cup | 560 g | 297 | 11 g | 63 g | 3.9 g |
Similar foods
Questions about Groundcherries
How do you know when groundcherries are ripe?
Ripe groundcherries turn yellow to golden and usually drop from the plant inside their papery husks. Avoid green, firm fruit; the ripe fruit should be sweet-tart and come away easily from the husk.
Do you need to wash groundcherries before eating them?
Peel off the papery husk, then rinse the fruit under cool running water and dry it. The husk is not eaten, and groundcherries are best eaten when fully ripe.
How do you store groundcherries?
Keep unwashed groundcherries in their husks in a cool, dry place, and remove any damaged or mouldy fruit. For longer storage, refrigerate them in a breathable container; wash and husk them just before eating.
Can you cook groundcherries in a pie or crumble?
Yes. Remove the husks and use the whole fruit in pies, crumbles or tarts; their sweet-tart flavour works well with apples. For a crumble, bake at 180 °C until the fruit bubbles and the topping is golden, usually about 30–40 minutes.
What savoury dishes go well with groundcherries?
Their tangy sweetness suits salsa and chutney: chop them with red onion, chilli, coriander and lime for a quick salsa, or simmer them with vinegar and spices for chutney. They also pair well with tomatoes in salads and sauces.
Are groundcherries the same as Cape gooseberries or physalis?
The names are often used loosely, but groundcherries usually refers to smaller, sweeter fruits such as Physalis pruinosa, while Cape gooseberry is commonly Physalis peruviana. Both have papery husks, so the name on its own may not identify the species.
Can you eat groundcherries straight from the plant?
Yes, once the fruit is fully ripe and yellow or golden: remove the husk and rinse it first. Do not eat the leaves, stems or husks, and keep unripe green fruit away from children and pets.
Source: USDA FoodData Central 173043 · per 100 g · carbohydrate per EU label, fibre excluded
