Physalis (Physalis peruviana)

Botanical name

Physalis peruvianaNightshade family (Solanaceae)

is used

The ripe berrywithout calyx, fresh or dried

The taste

Sweet and sour, exoticbetween gooseberry and pineapple

Origin

Andes, Peru to Colombiaalso Cape gooseberry or Andean berry

Known for

Carotenoids and the paper cupKeeps for weeks when packaged

season

Year-roundalmost exclusively imports, primarily from Colombia

On this page

Origin To use Ingredients Reinforced combinations & what clashes In the kitchen As a home remedy Ayurveda & TCM Warning notices Related to the topic Sources

In short

The physalis is a small, orange berry from the Andes that ripens inside a papery husk. It provides carotenoids, some vitamin C, and B vitamins, while being low in calories. However, as a member of the nightshade family, only the ripe, orange fruit is eaten—the calyx, leaves, and unripe berries are not. And the red Chinese lantern plant from the garden is not a fruit.

OriginThe lanternberry from the Andes

Physalis mit Papierkelch in einer weißen Schale

The name comes from Greek physalis - „Bladder“, after the inflated calyx around the fruit.

The physalis grows wild in the high valleys of the Andes, from Venezuela to Chile, and was harvested there long before the arrival of the Spanish. Portuguese and British sailors brought it to the Cape of Good Hope in the 18th century – hence the name. Cape gooseberry (English Cape GooseberryFrom South Africa, it spread to Australia, New Zealand, India and Hawaii, where it is called "Poha".

Today, Colombia is the largest producer and exporter, followed by Ecuador, Peru, and South Africa. The berries travel to Europe by plane or ship – they are well protected in the calyx and keep for an unusually long time. In Germany, physalis are occasionally grown in gardens or greenhouses, but there they only grow as an annual and ripen late in autumn.

To useWhat physalis does for you

According to the USDA, 100 g of physalis provide approximately 53 kcal, almost 2 g of protein, and 11 g of carbohydrates. The high content of... niacin (Vitamin B3, approximately 2.8 mg) and at Provitamin A in the form of Beta-carotene, which is what makes it orange. When Vitamin C The figures vary greatly: The USDA cites 11 mg, other analyses, depending on origin and ripeness, up to around 40 mg per 100 g.

In addition, they contain phosphorus, iron, potassium, dietary fiber rich in pectin, and polyphenols. The numerous tiny seeds contain an oil with linoleic acid and vitamin E. Research is particularly interested in the... Withanolides, These are plant-derived steroid substances that have shown anti-inflammatory and antioxidant effects in laboratory tests. However, there are currently very few studies on this in humans.

In everyday terms, this means: physalis is an aromatic, low-calorie fruit with carotenoids – but not a superfood with proven health benefits. A handful is a nice addition to the fruit bowl, but it doesn't replace local berries or vegetables.

approx. 53 kcalper 100 g

11–40 mgVitamin C per 100 g, depending on analysis

approximately 2.8 mgNiacin (Vitamin B3) per 100 g

4–10 gweighs a single berry

IngredientsThis is what's in the physalis

Physalis berries contain water, fructose, fruit acids, pectin, beta-carotene and other carotenoids, vitamin C, the B vitamins thiamin and niacin, phosphorus, iron, and potassium. The seeds contain oil with linoleic acid, oleic acid, vitamin E, and phytosterols. They also contain polyphenols and withanolides such as physalines.

Withanolides are particularly abundant in the calyx, leaves, and unripe fruit. Therefore, as with tomatoes and potatoes, green parts of the plant should not be eaten.

Enhanced combinationsWhat makes physalis stronger

The physalis brings acid and color - fat helps the carotenoids, spices round off the aroma.

Fat

with yogurt or nuts

Carotenoids are better absorbed with fat.

Breakfast

with oatmeal

A tangy splash of color in the muesli.

lettuce

with Avocado & Arugula

Fruity, creamy, tart.

iron

with Lentils or millet

Vitamin C helps with the absorption of plant-based iron.

spice

with Vanilla & Chili

Sweet and spicy as a chutney.

Chocolate

with dark chocolate

Dipped in dark chocolate.

What contradicts itselfIt's best to avoid these combinations.

Chalice

not the Eat the chalice

The case is just packaging.

Immature

not green berries

More bitter substances and withanolides.

confusion

not the Chinese lantern plant from the garden

Ornamental plant, not fruit.

Crowd

not dried in trays

A lot of sugar in a small space.

Wash

not unwashed

The berry is often somewhat sticky.

allergy

not at Nightshade allergy

Cross-reaction possible.

In the kitchenWhere she belongs

Pure as a snackPull back the calyx and pluck off the berry.
fruit saladWith mango, kiwi and mint.
Muesli toppingHalved on oatmeal.
yogurtWith physalis and roasted nuts.
Physalis chutneyWith onion, ginger and a little chili.
jamWith lemon, gels well thanks to pectin.
Chocolate physalisDipped in dark chocolate, the chalice serves as the handle.
Leaf lettuceWith goat cheese and walnuts.
compoteBriefly sautéed with vanilla.
DriedLike raisins in trail mix.

Rule of thumb: Ripe physalis are uniformly orange and sit in a dry, light brown calyx. They keep in the calyx for two to three weeks in a cool, dry place – only unwrap and wash them shortly before eating, as the skin has a slightly sticky layer.

As a home remedyPhysalis yogurt for a snack

Here's how it works

Physalis yogurt

Remove a handful of physalis (about 80 g) from the calyx and rinse briefly.
Halve the berries and fold them into 150g of natural yogurt.
Sprinkle a teaspoon of chopped walnuts or ground flaxseed over it.
Add a pinch of cinnamon or vanilla if desired - sugar is usually not necessary.

For what

A light, colorful snack. The fat from the yogurt and nuts helps the body absorb the beta-carotene from the berries, while the acidity adds a refreshing touch.

Crowd

One serving a day is a good guideline. Use only ripe, orange-colored berries.

Ayurveda & TCMWhat the old systems say

Ayurveda

The physalis is not described in classical Ayurveda; in India it is eaten as "Rasbhari". According to current classification, the fruit is considered sweet and sour with a slightly cooling effect – balancing Vata, but suitable for Pitta in moderation.

Traditional Chinese Medicine

In traditional Chinese medicine, the related Chinese lantern plant (Jin Deng Long) is primarily known as a medicinal herb, described as cold and bitter, and used for sore throats and coughs. The edible physalis (Physalis) plays no traditional role; it would be considered cooling and moistening.

Warning noticesWhen you should be careful

Please note

Only ripe ones: Do not eat the calyx, leaves and green, unripe berries - they contain more bitter substances and withanolides and can irritate the stomach.
Chinese lantern plant: the ornamental plant Physalis alkekengi A plant with a bright red calyx is not a fruit. Its green parts contain bitter substances that can cause vomiting and diarrhea – warn children in the garden.
Nightshade: Anyone who is allergic to tomatoes, peppers or potatoes should try them carefully.
Dried fruit: Dried physalis are often sweetened or sulphured - read the ingredient list.
Import: Wash berries thoroughly, discard any mold in the calyx.

This page provides information and does not replace medical advice. If symptoms persist, please consult a doctor.

SourcesWhat is this based on?

Puente LA, Pinto-Muñoz CA, Castro ES, Cortés M. Physalis peruviana Linnaeus, the multiple properties of a highly functional fruit: A review. Food Research International 2011; 44(7): 1733–1740.
Ramadan MF. Bioactive phytochemicals, nutritional value, and functional properties of cape gooseberry (Physalis peruviana): An overview. Food Research International 2011; 44(7): 1830–1836.
USDA FoodData Central: Groundcherries, (cape-gooseberries or poha), raw.
Poison Control Center, University Hospital Bonn: Chinese lantern flower (Physalis alkekengi).