Goji berries, dried
Whole food · Fruits and Fruit Juices
Photo: Wikipedia
Dried goji berries, also known as wolfberries, are small, ruby-red gems with a chewy, slightly sticky texture and a uniquely sweet-tart flavor reminiscent of a cranberry-cherry blend. Nutritionally, they are a powerhouse of plant-based protein and fiber, with a significant carbohydrate content primarily from natural sugars.
Calorie split: 15% protein · 84% carbs · 1% fat
↓ Full nutrition💚 Why it's loved
People love goji berries for their unique, candy-like sweetness and satisfying chew, making them a perfect standalone snack or a vibrant addition to trail mixes. Their deep cultural roots in Chinese medicine and cuisine add a layer of traditional appeal and perceived wellness benefits.
⚠️ Watch-outs & how to enjoy it better
Their high natural sugar content (45.61g per 100g) can cause blood-sugar spikes if consumed in large quantities. To counteract this, practice strict portion control (a handful is a serving) and pair them with a source of protein or fat, like nuts or yogurt, to slow sugar absorption. Some may also experience digestive discomfort due to the high fiber; starting with a small amount and increasing gradually helps.
Key benefits
- Excellent source of plant-based protein (14.26g per 100g).
- Very high in dietary fiber (13g per 100g), promoting digestive health.
- Contains a broad spectrum of antioxidants, including zeaxanthin and beta-carotene.
- Rich in vitamins and minerals like vitamin C, iron, and potassium.
- Traditionally used in East Asian cuisines for centuries.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Goji berries are one of the few fruits that contain all essential amino acids, making them a complete protein source, which is exceptionally rare in the plant kingdom.
Full nutrition (USDA data · scales with serving)
| Water | 7.5 g |
| Energy | 349 kcal |
| Energy | 1461 kj |
| Protein | 14.3 g |
| Total lipid (fat) | 0.39 g |
| Ash | 0.78 g |
| Carbohydrate, by difference | 77.1 g |
| Fiber, total dietary | 13.0 g |
| Total Sugars | 45.6 g |
| Calcium, Ca | 190 mg |
| Iron, Fe | 6.8 mg |
| Sodium, Na | 298 mg |
| Vitamin C, total ascorbic acid | 48.4 mg |
| Vitamin A, IU | 26822 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Threonine | 0.36 g |
| Isoleucine | 0.26 g |
| Leucine | 0.46 g |
| Lysine | 0.23 g |
| Methionine | 0.09 g |
| Cystine | 0.14 g |
| Phenylalanine | 0.27 g |
| Tyrosine | 0.22 g |
| Valine | 0.32 g |
| Arginine | 0.72 g |
| Histidine | 0.16 g |
| Alanine | 0.70 g |
| Aspartic acid | 1.7 g |
| Glutamic acid | 1.4 g |
| Glycine | 0.30 g |
| Proline | 1.0 g |
| Serine | 0.50 g |
FAQ
How should I store dried goji berries?
Store them in an airtight container in a cool, dark place like a pantry for several months. For longer shelf life (up to a year), keep them in the refrigerator or freezer.
Can I eat dried goji berries straight from the bag?
Yes, they are ready to eat. However, some people prefer to rehydrate them briefly in warm water or tea to soften their chewy texture, especially when adding them to hot cereals or soups.
Are goji berries a superfood?
While the term 'superfood' is a marketing term, goji berries are exceptionally nutrient-dense, packed with antioxidants, vitamins, and minerals. They are a healthy addition to a balanced diet.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.49 kcal/g · 16% calories from protein · 13.0 g fiber · 45.6 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.