4 Potential Health Benefits of Golden Berries (Physalis Peruviana), and How to Add Them to Your Diet
Key takeaways:
Golden berries are a nightshade fruit from the mountains of South America. They have antioxidant and anti-inflammatory properties.
This versatile fruit packs vitamins and minerals. It can be used in both savory or sweet dishes or eaten raw.
Golden berry extract is incorporated into traditional and conventional medicines. The leaves, stem, and fruit of the plant are used for a stronger effect than you’d get from the fruit alone.
Table of contents
You’ve probably come across a number of berries in your life, like raspberries, blueberries, and strawberries. But here’s one that you might not have sampled yet: golden berries.
Golden berries — scientifically known as Physalis peruviana — are native to the Andes region of Peru and Chile. They’re often grown in tropical locations. Golden berries come with several potential health benefits and have a long history of use in traditional medicines. Here’s what to know about this nutrient-packed fruit.
What are golden berries and where can you get them?
Golden berries look like tomatillos, but much smaller in size. The taste is somewhere between that of a mango, pineapple, and cherry tomato. They have a sweet-tart flavor, making them a versatile addition to a sweet or a savory dish. You can eat golden berries on their own for a juicy snack or use them in sauces, juices, or jams.
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If you can’t find golden berries in the fresh produce section at your local grocery store, check out the dried fruit section.
There are lots of different names for golden berries. You may see them labeled as:
Incan berries
Aztec berries
Cape gooseberries
Poha berry
Ground cherries
Brazilian raisin
Uvilla, uchuva, or aguaymanto (in Spanish)
What are the health benefits of golden berries?
Scientists are still learning about golden berries and their health benefits. Though it’s clear that golden berries contain a variety of nutrients (more on this below), most research on the health benefits have been limited to lab studies.
Studies and medications use extracts of the leaves, stems, and seeds of the golden berry plant. And extracts aren’t the same as the fresh or dried golden berries you’d pick up at a produce market. So, it isn’t totally clear yet how these findings may translate to human health.
Keep in mind that golden berries aren’t a replacement for medical care or medication.
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Dried fruit vs. fresh fruit: Dried fruit is an easy snack to take on the go. Here’s how it compares to fresh fruit.
Amla (Indian gooseberry) health benefits: Amla is a nutrient-dense fruit that’s been dubbed a “superfood.” Here’s what research shows about its health benefits.
Here are four potential benefits of eating golden berries.
1. Cancer-fighting potential
Golden berries contain vitamins A and C, which are antioxidants. These nutrients protect cells from damaging free radicals. Cell damage from free radicals might contribute to cancer.
In a small lab test, extracts from golden berries prevented the growth of lung cancer cells. Similar results have been seen in studies using golden berry extract against breast cancer cells and oral cancer cells. The results are promising, but real-life application studies are needed to confirm these benefits.
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2. Anti-inflammatory properties
Golden berries, like many berries, contain high levels of polyphenols, which help fight inflammation. Inflammation is the body’s natural response to an injury or irritant. Too much inflammation is associated with chronic conditions, like heart disease and neurological disorders.
3. Cholesterol-improving compounds
Golden berries contain plant-based substances called phytosterols that help improve cholesterol levels. Phytosterols help lower levels of LDL, or “bad” cholesterol. Plus, like other fruits, golden berries contain fiber, which can help manage cholesterol levels.
4. Good source of carotenoids, including beta-carotene
Golden berries contain a variety of provitamin A carotenoids, such as beta carotene. Vitamin A is important for your eye and skin health as well as immune function. Most people get enough vitamin A through their diet. And snacking on some golden berries can be a tasty way to get your daily dose.
Are there any risks to eating golden berries?
Golden berries are a member of the nightshade family, which includes tomatoes and eggplant. Nightshades naturally contain solanine, a chemical that’s toxic in high amounts. Since solanine is commonly found in unripe nightshades, be sure to avoid golden berries that look green in color.
Some people report digestive discomfort or arthritis flare-ups when they consume nightshades. But no studies have determined a tolerable level in humans.
If nightshades bother you, it’s best to skip golden berries.
Are golden berries bad for your liver or kidneys?
There are no reports of golden berries being bad for the liver or kidneys. In fact, one study looked at the effect of golden berries on obese mice. It found that golden berries helped prevent liver inflammation. But more studies are needed to say whether this finding may apply to humans.
Golden berry nutrition information
Golden berries appear to be safe for most people. Plus, they’re a low-calorie snack that delivers a variety of nutrients, like:
Fiber
Healthy fat (like polyunsaturated fatty acids)
Vitamin A
Vitamin C
Phosphorus
Potassium
Magnesium
Iron
Can people with diabetes eat golden berries?
Yes, people with diabetes can eat golden berries. Golden berries contain fiber and protein, which slow absorption of sugar into the bloodstream. This helps prevent spikes in blood sugar. That makes golden berries a welcome fruit for people with diabetes.
A small study showed that eating golden berries daily might affect insulin in a way that helps lower the risk of metabolic syndrome. But, since the study participants were all healthy men, more research on a diverse pool of volunteers, as well as people with diabetes, is needed.
Are golden berries expensive?
Golden berries can be pricey, but the price you pay will depend on a few different things.
Here are some factors that can affect the cost of golden berries:
Where you live
What store you buy them from
When you buy them
How many you get
For example, Trader Joe’s sells a 6 oz container of golden berries for $3.49. This comes out to around 58 cents per ounce ($3.49 divided by 6). Using the conversion 8 oz = 1 cup, the cost of every cup of golden berries is around $4.64 ($0.58 multiplied by 8).
In comparison, raspberries, which are among the most expensive fresh fruits, cost around $2.29 per cup.
Here are some ways you can save on groceries:
Compare the price of golden berries at different stores.
Check the cost per unit (price per ounce) to make sure you’re getting the best deal.
Buy golden berries on sale or using coupons, if they’re available.
Use a credit card that offers cashback on groceries.
How do you eat golden berries?
Golden berries are versatile, so you have lots of options when it comes to eating them. If you’re familiar with cranberries, you can use them in a similar way.
Apart from eating golden berries in their raw form, here are some ideas for getting creative in the kitchen:
Bake dried golden berries into cookies or muffins.
Mix them with nuts in a trail mix.
Turn them into a sweet jam with vanilla and ginger.
Make golden berry salsa to eat with chips.
Make a savory chutney. Use it as a dip or a marinade for meat or tofu.
Sprinkle them on top of a salad.
Stir them into morning oatmeal.
Blend them into a smoothie.
Frequently asked questions
Depending on where you live, it may be easier to get dried golden berries versus fresh ones. Most people should limit the amount of dried fruit they eat per day to about 1/4 cup. That equals 1/2 cup of fresh fruit. And most people should try to eat about 2 cups of fruit per day.
A 1 oz serving of raw golden berries contains 11 g of sugar. The dried version will have about the same amount of natural sugar — but in a concentrated form. (That’s because dehydration shrinks the size of the fruit.) And, remember, some dried fruits have added sugar.
Refrigeration is an easy way to make fruit last longer, whether it’s fresh or dried. As long as you don’t open the package, many dried fruits can last 6 months. After you open a bag, you’ll have about 1 month to enjoy them.
The bottom line
Golden berries (Physalis peruviana) can be a delicious and nutritious addition to your diet. Although more research is needed, their nutrition content and use in medicines is promising. Eat golden berries raw or use them in sweet or savory dishes for fiber, vitamins, and minerals.
Why trust our experts?
References
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Economic Research Service. (2024). Highlights and interactive charts. U.S. Department of Agriculture.
Fischer, G., et al. (2000). Provitamin A carotenoids, organic acids and ascorbic acid content of Cape gooseberry (Physalis peruviana L.) ecotypes grown at two tropical altitudes. Acta Horticulturae.
FoodData Central. (2019). Raw organic golden berries. U.S. Department of Agriculture.
Food Safety. (2019). FoodKeeper App.
Kasali, F. M., et al. (2021). Ethnotherapeutic uses and phytochemical composition of Physalis peruviana L.: An overview. The Scientific World Journal.
MyPlate.gov. (n.d.). Fruits. U.S. Department of Agriculture.
Nawirska-Olszańska, A., et al. (2017). Rheological, chemical and physical characteristics of golden berry (Physalis peruviana L.) after convective and microwave drying. Foods.
Pino-de la Fuente, F., et al. (2020). Physalis peruviana L. pulp prevents liver inflammation and insulin resistance in skeletal muscles of diet-induced obese mice. Nutrients.
Ramadan, M. F., et al. (2003). Oil goldenberry (Physalis peruviana L.). Journal of Agricultural and Food Chemistry.
ScienceDirect. (n.d.). Solanine.
Trader Joe’s. (n.d.). Cape gooseberries.
Vahapoglu, B., et al. (2022). Recent studies on berry bioactives and their health-promoting roles. Molecules.
Vaillant, F., et al. (2021). Plasma metabolome profiling by high-performance chemical isotope-labeling LC-MS after acute and medium-term intervention with golden berry fruit (Physalis peruviana L.), confirming its impact on insulin-associated signaling pathways. Nutrients.
Yen, C., et al. (2010). 4β-Hydroxywithanolide E from Physalis peruviana (golden berry) inhibits growth of human lung cancer cells through DNA damage, apoptosis and G2/M arrest. BMC Cancer.
Yu, T., et al. (2021). Physalis peruviana-derived Physapruin A (PHA) inhibits breast cancer cell proliferation and induces oxidative-stress-mediated apoptosis and DNA damage. Antioxidants.
Yu, T., et al. (2022). Physapruin A enhances DNA damage and inhibits DNA repair to suppress oral cancer cell proliferation. International Journal of Molecular Sciences.
