Groundcherries
Groundcherries, (cape-gooseberries or poha), raw
Nutrition Facts
- Total Fat 0,7 g1%
- Saturated Fat —
- Trans Fat 0 g
- Cholesterol 0 mg0%
- Sodium —
- Total Carbohydrate 11,2 g4%
- Dietary Fiber —
- Total Sugars —
- Protein 1,9 g4%
- Vitamin D —
- Calcium 9 mg1%
- Iron 1 mg6%
- Potassium —
100g of Groundcherries, (cape-gooseberries or poha), raw contains 53 kcal calories, 1,9g protein, and 11mg vitamin c per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein13%(8 kcal)
- Carbs76%(45 kcal)
- Fat11%(6 kcal)
Nutrient density
Meets ≥10% Daily Value for 2 of 14 nutrients
Low nutrient densityUse Groundcherries in your next meal plan
Melio can build a complete week of meals around Groundcherries (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal planCategory: Fruits and Fruit Juices
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 53 kcal | 3% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 1,9 g | 4% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 11,2 g | 4% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 0,7 g | 1% |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 9 mg | 1% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 40 mg | 3% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 1 mg | 6% |
Fat detail▾
| Nutrient | Amount | % DV |
|---|---|---|
| Trans fat Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk. Also known as: Trans Fatty Acids | 0 g | — |
| Cholesterol Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people. | 0 mg | 0% |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents. Also known as: Retinol Activity Equivalents, RAE | 36 µg | 4% |
| Retinol Preformed vitamin A found in animal foods; the active form used directly by the body. | 0 µg | — |
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 11 mg | 12% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,11 mg | 9% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,04 mg | 3% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid | 2,8 mg | 18% |
| Vitamin B12 B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods. Also known as: Cobalamin | 0 µg | 0% |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 85,4 g | — |
Household serving sizes
g- cup
- 140 g
Frequently asked questions about Groundcherries
How many calories in Groundcherries?
Groundcherries contains 53 kcal per 100 grams, sourced from USDA FoodData Central.
How much sodium is in Groundcherries?
Groundcherries contains 0 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.
What are the macros in Groundcherries?
Per 100 grams, Groundcherries contains 1.9 g protein, 11.2 g carbohydrates, and 0.7 g total fat.
Is Groundcherries good for keto or low-carb?
Groundcherries has 11.2 g carbs per 100 g — typically not a keto or low-carb staple.
Where does Groundcherries nutrition data come from?
Nutrition data for Groundcherries is sourced from USDA FoodData Central (FDC ID 173043). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/173043/nutrients.
Diet compatibility
- Low calorieFewer than 100 kcal per 100 g, so it adds volume and nutrients to a plate without crowding out the calorie budget.
- Low fatUnder 3 g of total fat per 100 g, the FDA threshold for "low fat" on packaged foods.
- Zero cholesterolContains no measurable cholesterol per 100 g; fits heart-health eating patterns that cap dietary cholesterol.
- VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
- VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
- Paleo-friendlyFalls within whole-food paleo guidelines: no grains, legumes, dairy, or refined additives in the USDA category.
- Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Foods that pair well with Groundcherries
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Groundcherries.
3 meal ideas using Groundcherries
Starter templates matched to Groundcherries's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Plant-based breakfast with groundcherries
A warm bowl of oats with groundcherries, a spoon of almond butter, and seasonal fruit — entirely plant-based and ready in under ten minutes.
- Lunch
Plant-based lunch with groundcherries
A warm grain bowl with groundcherries, chickpeas, seasonal greens, and lemon-tahini dressing — filling, colourful, and entirely plant-based.
- Dinner
Simple dinner with groundcherries
Pair groundcherries with a lean protein and roasted seasonal vegetables for a weekday dinner that comes together in under 30 minutes.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 173043), accessed 2019-04-01.
Published: 2019-04-01
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Use Groundcherries in your next meal plan
Melio can build a complete week of meals around Groundcherries (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan