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Physalis

Fruit

Physalis

A low-calorie, sweet-tart berry encased in a papery husk, rich in vitamins and antioxidants.

A small, round, yellow-orange fruit encased in a papery husk, known for its sweet and tart flavor profile.

low-calorie antioxidant-rich fruit

Typical serving · 50g

Common varieties · Cape Gooseberry, Goldenberry, Groundcherry, Tomatillo

80health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

Low calorieHigh fiberLow glycemicWeight lossDiabetes-friendlyGut health

The story

What makes it unique

Physalis is a low-energy-density fruit with moderate fiber and a low glycemic index. Its digestion speed is moderate due to the fiber content, providing a modest satiety effect. The macronutrient profile is carbohydrate-dominant with minimal fat and protein. As a minimally processed whole food, it retains its natural phytochemical matrix, including unique withanolides.

Varieties: Cape Gooseberry · Goldenberry · Groundcherry · Tomatillo

#physalis#goldenberry#capegooseberry#lowcaloriefruit#lowglycemicfruit#antioxidantberry#highvitaminc#exoticfruit#weightlosssnack#diabeticfriendlyfruit

Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

53kcal

Density 0.53 kcal/g

Protein

1.5g

Carbs

11.2g

Fat

0.7g

Fiber

3.2g

Sugar

7.5 g

Sodium

4 mg

Potassium

270 mg

Glycemic index

25

Glycemic load

3

Water content

80%

Standout compounds

Nutrient highlights

  • Vitamin C

    high

    Supports immune function and collagen synthesis

  • Vitamin A

    moderate

    Promotes eye health and immune regulation

  • Dietary Fiber

    moderate

    Aids digestion and stabilizes blood sugar

  • Withanolides

    moderate

    Exhibits anti-inflammatory and antioxidant properties

Wellness map

Health scores & processing

Weight loss
85
Satiety
65
Blood sugar
88
Gut health
75
Heart health
72
Fitness
60
Processing
100

NOVA processing scale

1
Min
2
3
4
Ultra

Minimally processed · Whole food

Whole fruit consumed in its natural state, requiring only husk removal and washing.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietygood
  • Blood sugarexcellent
  • Nutrient densitygood
  • Fitness fuelmoderate
  • Processing qualityexcellent

Eat with confidence

Food safety profile

Physalis has a low contamination risk, partly because the protective papery husk shields the fruit from direct pesticide exposure and environmental pollutants.

90safety

Evidence confidence 85%

  • Pesticideslow
  • Antibioticslow
  • Heavy metalslow
  • Contaminationlow

Watch for

  • Soil debris
  • Agricultural residues

Safer choices

Organic physalis to minimize any potential pesticide residue on the husk.

Prep tips

Remove the husk and rinse the fruit under cool water before eating to remove any residual debris.

None significant; generally recognized as safe.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    Low energy density and moderate fiber help create a feeling of fullness without excess calories.

  2. Blood sugar

    Low glycemic index and load prevent rapid blood sugar spikes, making it suitable for glucose management.

  3. Fitness & energy

    Provides quick-digesting natural sugars for a mild energy boost, though not sufficient as a standalone fuel for intense endurance.

  4. Gut health

    Dietary fiber supports healthy digestion and feeds beneficial gut bacteria.

  5. Processing quality

    A whole, unprocessed food that retains its complete nutritional matrix.

  6. Food safety

    The natural husk provides a physical barrier against pests and sprays, resulting in very low contamination risk.

  7. Common mistakes

    Eating the inedible papery husk or assuming the high sugar content of dried physalis applies to the fresh fruit.

  8. Best preparation

    Eat fresh and raw to preserve vitamin C content, or blend into smoothies and salads.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • Low-calorie snacking

    A sweet and tart alternative to higher-calorie fruits for managing daily intake.

  • Salad garnish

    Adds a burst of color, texture, and acidity to savory green or grain salads.

  • Dessert topping

    Provides natural sweetness and visual appeal to yogurt, oatmeal, or baked goods.

Balance sheet

Pros & cons

Upsides

  • Low calorie density supports weight management
  • Low glycemic index prevents blood sugar spikes
  • Rich in vitamin C and antioxidants
  • Natural papery husk protects against pesticide exposure
  • Unique sweet-tart flavor adds culinary versatility

Trade-offs

  • Often expensive and less available than common fruits
  • Not a significant source of protein or dietary fat
  • Dried versions are high in sugar and calories
  • Tartness may not appeal to all palates

Fit check

Who is it for?

Great match

  • low-calorie snacking
  • blood sugar management
  • adding variety to fruit intake
  • garnishing and culinary presentation

Consider alternatives

  • strict ketogenic diets
  • high-protein diets
  • budget-friendly bulk eating

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Physalis

    This food

    Physalis

    VS85% alike
    Gooseberry

    Compare with

    Gooseberry

    Physalis is sweeter and lower in calories, while gooseberries are tarter and slightly higher in fiber.

    Physalis is sweeter and lower in calories, while gooseberries are tarter and slightly higher in fiber.

    Physalis vs Gooseberry
  • Physalis

    This food

    Physalis

    VS80% alike
    Blueberry

    Compare with

    Blueberry

    Physalis has fewer calories and a lower glycemic impact than blueberries, though both are healthy choices.

    Physalis has fewer calories and a lower glycemic impact than blueberries, though both are healthy choices.

    Physalis vs Blueberry
  • Physalis

    This food

    Physalis

    VS75% alike
    Cherry Tomato

    Compare with

    Cherry Tomato

    Cherry tomatoes are lower in sugar and savory, while physalis offers a sweeter, tart flavor and more vitamin C.

    Cherry tomatoes are lower in sugar and savory, while physalis offers a sweeter, tart flavor and more vitamin C.

    Physalis vs Cherry Tomato
  • Physalis

    This food

    Physalis

    VS70% alike
    Grape

    Compare with

    Grape

    Physalis is significantly lower in sugar and calories than grapes, making it better for blood sugar control.

    Physalis is significantly lower in sugar and calories than grapes, making it better for blood sugar control.

    Physalis vs Grape
  • Physalis

    This food

    Physalis

    VS65% alike
    Kiwi

    Compare with

    Kiwi

    Kiwi provides more fiber and vitamin C per serving, but physalis is lower in calories and sugar.

    Kiwi provides more fiber and vitamin C per serving, but physalis is lower in calories and sugar.

    Physalis vs Kiwi
  • Physalis

    This food

    Physalis

    VS65% alike
    Strawberry

    Compare with

    Strawberry

    Strawberries are slightly lower in calories and sugar, while physalis offers a more concentrated burst of tart flavor.

    Strawberries are slightly lower in calories and sugar, while physalis offers a more concentrated burst of tart flavor.

    Physalis vs Strawberry
  • Physalis

    This food

    Physalis

    VS60% alike
    Raspberry

    Compare with

    Raspberry

    Raspberries are superior for fiber and satiety, while physalis provides a unique texture and higher vitamin A.

    Raspberries are superior for fiber and satiety, while physalis provides a unique texture and higher vitamin A.

    Physalis vs Raspberry
  • Physalis

    This food

    Physalis

    VS55% alike
    Cranberry

    Compare with

    Cranberry

    Fresh physalis is naturally palatable without added sugar, unlike fresh cranberries which require sweetening.

    Fresh physalis is naturally palatable without added sugar, unlike fresh cranberries which require sweetening.

    Physalis vs Cranberry
  • Physalis

    This food

    Physalis

    VS90% alike
    Tomatillo

    Compare with

    Tomatillo

    Tomatillos are savory and used in cooking, while physalis is sweeter and eaten as a fresh fruit.

    Tomatillos are savory and used in cooking, while physalis is sweeter and eaten as a fresh fruit.

    Physalis vs Tomatillo
  • Physalis

    This food

    Physalis

    VS40% alike
    Mango

    Compare with

    Mango

    Mangoes offer more quick energy and sweetness, while physalis is a lighter, low-sugar alternative.

    Mangoes offer more quick energy and sweetness, while physalis is a lighter, low-sugar alternative.

    Physalis vs Mango

Common questions

FAQ

Answers aligned with how people search for this food.

  • Are physalis good for weight loss?

    Yes, physalis are low in calories and contain moderate fiber, which promotes satiety and helps control overall calorie intake.

  • Can diabetics eat physalis?

    Yes, physalis have a low glycemic index and glycemic load, meaning they cause a slow, steady rise in blood sugar rather than a sharp spike.

  • Do you eat the husk of a physalis?

    No, the papery husk is inedible and should be removed before eating the fruit inside.

  • Is physalis high in sugar?

    Fresh physalis contains moderate natural sugars (about 7.5g per 100g), but its fiber content slows sugar absorption. Dried physalis is much higher in sugar.

  • What are the benefits of eating physalis?

    Physalis are rich in vitamin C, vitamin A, and unique antioxidants like withanolides, which support immune function and reduce inflammation.

  • Is physalis the same as a gooseberry?

    Physalis is often called Cape gooseberry, but it is not related to the true gooseberry. It belongs to the nightshade family, like tomatoes and tomatillos.

  • How do you eat fresh physalis?

    Simply remove the dry husk, wash the fruit, and eat it raw. It can also be added to fruit salads, desserts, or smoothies.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

85

Nutrition data

85

Health analysis

90

Food safety

80

Comparisons