Goji berries vs raisins: which is healthier?
Goji berries are more nutrient-dense, scoring 63/100 against 37/100 for raisins. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Goji berries
349 kcal per 100 g. 5 tbsp: 28 g
Higher scoreRaisins
299 kcal per 100 g. 1 small box: 43 g
Which to pick for your goal
- Fewer caloriesRaisins349 vs 299 kcal per 100 g
- More proteinGoji berries14 vs 3.3 g per 100 g
- More fiberGoji berries13 vs 4.5 g per 100 g
- Less sugarGoji berries46 vs 65 g per 100 g
- More potassiumRaisins0 vs 744 mg per 100 g
- Less saturated fatAbout even0 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Goji berries, 100 g | Raisins, 100 g | Goji berries, 28 g | Raisins, 43 g |
|---|---|---|---|---|
| Calories | 349 kcal | 299 kcal | 98 kcal | 129 kcal |
| Protein | 14 g | 3.3 g | 4 g | 1.4 g |
| Carbohydrates | 77 g | 79 g | 22 g | 34 g |
| Sugars | 46 g | 65 g | 13 g | 28 g |
| Fiber | 13 g | 4.5 g | 3.6 g | 1.9 g |
| Fat | 0.4 g | 0.3 g | 0.1 g | 0.1 g |
| Saturated fat | 0 g | <0.1 g | 0 g | <0.1 g |
| Vitamin C | 48 mg | 2.3 mg | 14 mg | 1 mg |
| Vitamin A | 0 µg | 0 µg | 0 µg | 0 µg |
| Potassium | 0 mg | 744 mg | 0 mg | 320 mg |
| Iron | 6.8 mg | 1.8 mg | 1.9 mg | 0.8 mg |
| Calcium | 190 mg | 62 mg | 53 mg | 27 mg |
| Magnesium | 0 mg | 36 mg | 0 mg | 15 mg |
| Sodium | 298 mg | 26 mg | 83 mg | 11 mg |
Last updated . Scores use the HowHealthyIs Score method.