Gogi berries

Snack

Item Rating: 69/100

1 serving (28 grams) contains 98 calories, 4.0 grams of protein, 0.1 grams of fat, and 21.6 grams of carbohydrates.

Nutrition Information

1 cup (140g)

Calories		490
% Daily Value*
Total Fat		0.5 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		415 mg	18%
Total Carbohydrates		108.0 g	39%
	Dietary Fiber	18.0 g	64%
	Sugars	65 g
protein		20 g	40%
Vitamin D		0 mcg	0%
Calcium		265 mg	20%
Iron		13 mg	72%
Potassium		1500 mg	31%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

Source of Calories

Fat: 4 cal (0.9%)

Protein: 80 cal (15.5%)

Carbs: 432 cal (83.6%)

About Gogi berries

Goji berries, also known as wolfberries, are small, red berries primarily cultivated in Asia, especially in China and Tibet. They are a staple in traditional Chinese medicine and cuisine, often used in soups, teas, or eaten raw. These berries boast an impressive nutritional profile, rich in antioxidants such as zeaxanthin and beta-carotene, as well as vitamin C, iron, and fiber. Low in calories but nutrient-dense, goji berries have gained popularity for their purported health benefits, including immune support and eye health. They contain all essential amino acids, making them a noteworthy plant-based protein source.

Health Benefits

• Supports immune health due to high levels of vitamin C (about 13.5 mg per ounce) and antioxidants like beta-carotene.
• Promotes eye health through zeaxanthin, an antioxidant known to protect against oxidative damage in the eyes.
• Improves iron intake, offering nearly 2.5 mg of iron per ounce which supports oxygen transport in the blood.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-calorie

Not suitable for: Individuals with kidney issues (due to high oxalate content), people prone to nightshade sensitivities

Selection and Storage

Store goji berries in a cool, dry place in an airtight container to prevent moisture or spoiling. Refrigeration can extend their freshness.

Common Questions About Gogi berries Nutrition

Are goji berries high in protein and what is their nutritional content?

Goji berries provide around 4 grams of protein, 13 grams of sugar, and 98 calories per 28-gram (1-ounce) serving. They are also rich in vitamins A and C, iron, and antioxidants, making them a nutrient-dense superfood option.

Can I eat goji berries on a keto or low-carb diet?

Goji berries are not ideal for a strict keto diet as they contain about 21 grams of net carbs per 28-gram serving. However, they may be included in small amounts on a low-carb diet, provided you monitor your daily carbohydrate intake.

What are the main health benefits and concerns of eating goji berries?

Goji berries are known for their high antioxidant content, which may support immune health, eye health, and skin health. However, they can interact with blood-thinning medications like warfarin and may trigger allergic reactions in some individuals, so caution is advised if you have specific medical conditions.

How much goji berries should I eat per day?

A typical recommended serving size is about 1 ounce (28 grams), which equals roughly a small handful. This amount provides a good balance of nutrients without excessive calories or sugar, making it suitable for daily consumption.

How do goji berries compare to other dried fruits like raisins or cranberries?

Compared to raisins and cranberries, goji berries have slightly less sugar but more protein and a higher concentration of antioxidants and essential vitamins like vitamin A. They are a better choice if you're looking for a nutrient-dense snack, but they are often costlier than other dried fruits.

Data Sources & Scientific References