How healthy are goji berries?

Are goji berries healthy? Yes, in small portions. Goji berries score 63/100 on the HowHealthyIs Score: 100 g provide 349 kcal, 48 mg vitamin C and 13 g fiber. Dried goji berries bring fiber, iron, vitamin C and more protein than most fruit, but like all dried fruit they are calorie-dense. Source: USDA FoodData Central.

  • High in fiber
  • High in vitamin C
  • High in natural sugar
Score explained

The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Goji berries rank higher than 63% of them.

Counts in favor (% daily value per 100 kcal)

  • Vitamin C15%
  • Fiber13%
  • Iron11%
  • Protein8%
  • Calcium4%
  • Vitamin A0%
  • Vitamin E0%
  • Potassium0%
  • Magnesium0%

Counts against

  • Saturated fat0%
  • Added sugars0%
  • Sodium4%

Raw NRF9.3: 52 minus 4 = 48. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology

How many calories are in goji berries?

Calories98kcal
Protein4g
Carbohydrates22g
Fat0.1g
Fiber3.6g
Sugars13g
Nutrition facts for goji berries. Per 100 g and for the selected portion (28 g). %DV uses FDA Daily Values.
NutrientPer 100 gPer portion%DV
Energy and macronutrients
Calories349 kcal98 kcal
Protein14 g4 g8%
Carbohydrates77 g22 g8%
Fiber13 g3.6 g13%
Sugars46 g13 g
Added sugars0 g0 g0%
Fat0.4 g0.1 g0%
Saturated fat0 g0 g0%
Omega-3 fats0 g0 g
Vitamins
Vitamin A0 µg0 µg0%
Vitamin C48 mg14 mg15%
Vitamin D0 µg0 µg0%
Vitamin E0 mg0 mg0%
Vitamin K0 µg0 µg0%
Vitamin B120 µg0 µg0%
Folate0 µg0 µg0%
Minerals
Calcium190 mg53 mg4%
Iron6.8 mg1.9 mg11%
Potassium0 mg0 mg0%
Magnesium0 mg0 mg0%
Zinc0 mg0 mg0%
Sodium298 mg83 mg4%

Source: USDA FoodData Central, "Goji berries, dried" (FDC 173032). Values rounded.

Why are goji berries good for you?

  • 14 mg vitamin C in 5 tbsp, 15% of the daily value. Vitamin C contributes to the normal function of the immune system.
  • 3.6 g fiber in 5 tbsp, 13% of the daily value. Most adults eat well under the 28 g daily value for fiber.
  • 1.9 mg iron in 5 tbsp, 11% of the daily value. Iron contributes to the normal formation of red blood cells.

Good ways to use them

  • Sprinkling on oatmeal or yogurt
  • Trail mix with nuts

What should you watch out for?

  • Case reports link goji to a stronger effect of warfarin; check with a pharmacist if you take blood thinners. Some brands add sugar or oil.

Which fruits score higher?

Other fruits with more nutrition per calorie. Variety matters more than picking one winner.

Cherimoya

75 kcal per 100 g

68

Source of fiber, Source of vitamin C

Dried apricots

241 kcal per 100 g

69

High in fiber, High in potassium

Plum

46 kcal per 100 g

70

Low fat

How do goji berries compare?

Common questions about goji berries

How many calories are in goji berries?
100 g of goji berries has 349 kcal. A typical portion, 5 tbsp (28 g), has about 98 kcal.
How much protein is in goji berries?
Goji berries have 14 g of protein per 100 g, or about 4 g in 5 tbsp.
Are goji berries good for weight loss?
Goji berries are fairly calorie-dense (349 kcal per 100 g), so portion size matters more than the food itself. 5 tbsp is about 98 kcal.

Sources

  1. U.S. Department of Agriculture. FoodData Central, SR Legacy: "Goji berries, dried", FDC ID 173032. fdc.nal.usda.gov
  2. U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels (21 CFR 101.9).
  3. Fulgoni VL, Keast DR, Drewnowski A. Development and validation of the Nutrient-Rich Foods Index. J Nutr. 2009;139(8):1549-1554.
  4. Monteiro CA, et al. Ultra-processed foods: what they are and how to identify them. Public Health Nutr. 2019;22(5):936-941.

Review and updates

Last updated
Data source
USDA FoodData Central, entry 173032. Not individually reviewed by a dietitian. How we check

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More: Fruits ranked, foods high in vitamin C.