How Many Calories in Goji Berries? Nutrition Facts & Macros
A handful of dried goji berries (28 g) has 98 calories
Protein 4g · Carbs 21.6g · Fat 0.1g
Goji berries (wolfberries, Lycium barbarum) are a bright red dried fruit revered in traditional Chinese medicine for over 5,000 years. At 349 kcal per 100 g, they deliver an extraordinary amount of vitamin A — 26,822 IU (536% DV) — primarily as beta-carotene and zeaxanthin, making them one of the richest natural sources for eye health. They pack 14.26 g of protein (unusually high for a fruit), 13 g of fiber, and 6.8 mg of iron (38% DV). Their unique Lycium barbarum polysaccharides (LBPs) have been studied for immune modulation and antioxidant effects. Typically eaten as a snack, added to trail mixes, oatmeal, smoothies, or brewed as tea. The high sugar content (45.61 g) means they should be consumed in small portions — a 28 g handful provides 98 kcal with all the key micronutrients.
1460 kJ · per 100g · Water: 7.5 g
Calorie Calculator: Goji Berries
28 g Goji Berries contains 98 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 handful / 1 oz (28 g) | 98 kcal | 4g | 21.6g | 0.1g |
| 1 tablespoon (15 g) | 52 kcal | 2.1g | 11.6g | 0.1g |
| 1 teaspoon (5 g) | 17 kcal | 0.7g | 3.9g | 0g |
| 100 g | 349 kcal | 14.3g | 77.1g | 0.4g |
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Goji Berries — Nutrition Facts
| Goji Berries | per 100g |
|---|---|
| Calories | 349 kcal |
| Protein | 14.26 g |
| Fat | 0.39 g |
| Carbs | 77.06 g |
| Fiber | 13 g |
| Sugar | 45.61 g |
| Sodium | 298 mg |
| Calcium | 190 mg |
| Iron | 6.8 mg |
| Vitamin C | 48.4 mg |
| Water | 7.5 g |
Source: USDA FoodData Central (FDC ID: 173032) · Data verified September 2026
Variations
Dried goji berries
349 kcal per 100 g. USDA FDC 173032. Most common form worldwide.
Goji berry juice
~50-60 kcal per 100 ml. Diluted, lower nutrient density than dried.
Goji berry powder
~340-360 kcal per 100 g. Ground dried berries, similar nutrition. Easy to add to smoothies.
Fresh goji berries
~70-80 kcal per 100 g. Rare outside Asia. Higher water content, milder taste.
Dietary Perspectives
For Weight Loss
Goji berries can support weight loss when eaten in controlled portions. A 28 g handful provides 98 kcal with 3.6 g fiber (promotes satiety), 4.0 g protein, 1.9 mg iron (11% DV), and an extraordinary 7,510 IU of vitamin A — preventing nutrient deficiencies common during calorie restriction. Their natural sweetness (12.8 g sugar per 28 g) can satisfy cravings for processed sweets. However, portion control is essential — they are calorie-dense for a dried fruit. Stick to 15-28 g daily. Add to plain yogurt or oatmeal for a nutrient-rich, satisfying breakfast. The iron supports energy metabolism.
For Athletic Performance
Goji berries offer athletes a unique combination of iron (6.8 mg per 100 g — 38% DV) and exceptional vitamin A (26,822 IU — supports immune function during heavy training). Their antioxidant profile (zeaxanthin, beta-carotene, LBP polysaccharides) may help reduce exercise-induced oxidative stress. The 14.26 g protein (high for a fruit) and 77 g carbs make them a decent natural energy source. Take 28-40 g (98-140 kcal) mixed into a pre- or post-workout smoothie with protein powder. Studies on goji berry supplementation show potential improvements in perceived exertion and recovery markers.
For Keto
Goji berries are NOT keto-friendly per 100 g — with 77.06 g carbs and 45.61 g sugar, they would blow past any keto carb budget. However, in micro-portions they can fit: a 5 g teaspoon has only ~3.2 g net carbs (77.06 - 13.0 fiber = 64.06 g net per 100 g ÷ 20 = 3.2 g per 5 g serving). At 5 g you still get meaningful vitamin A (1,341 IU — 27% DV) and a burst of natural sweetness. Use sparingly: sprinkle 5-10 g on a keto salad, fat bomb, or dark chocolate bark. Not a keto staple — but an occasional micro-dose of nutrients that most keto-friendly foods lack (vitamin A, iron). Track carefully against your daily carb limit.
Frequently Asked Questions
How many calories are in goji berries?
Dried goji berries have 349 calories per 100 g. A typical handful (28 g / 1 oz) has about 98 kcal, and a tablespoon (15 g) has about 52 kcal. Despite the moderate calorie count, goji berries are exceptionally nutrient-dense: 26,822 IU of vitamin A (536% DV), 6.8 mg iron (38% DV), and 14.26 g protein per 100 g — far more than most dried fruits.
What makes goji berries so good for your eyes?
Goji berries contain 26,822 IU of vitamin A per 100 g, and they are one of the richest food sources of zeaxanthin — the carotenoid that, with lutein, makes up the pigment of the macula in the eye. Zeaxanthin acts as a blue-light filter and antioxidant, protecting retinal cells from oxidative damage. Studies suggest regular goji consumption increases macular pigment density, potentially reducing the risk of age-related macular degeneration. Even a small daily portion (15-28 g) supplies roughly 4,000-7,500 IU of vitamin A.
How do goji berries compare to other superfoods?
Goji berries excel in vitamin A (26,822 IU vs spirulina 29 IU) and are one of the highest natural sources of zeaxanthin. They have more protein than most dried fruits (14.26 g vs raisins 3.1 g, cranberries 0.1 g) and significant iron (6.8 mg). However, they are much higher in sugar (45.61 g) and carbs (77.06 g) than algae-based superfoods. Best viewed as a complement to — not a replacement for — green superfoods like spirulina or moringa.
Are goji berries good for weight loss?
Goji berries can support weight loss when consumed mindfully. Their 13 g of fiber promotes satiety, and their nutrient density means you get substantial vitamins and minerals for relatively few calories. However, at 45.61 g of sugar per 100 g, portion control is essential. Stick to 15-28 g servings (52-98 kcal). Their sweetness can satisfy cravings for processed sweets. The iron and B vitamins support energy metabolism during calorie restriction.
How should I eat goji berries?
Dried goji berries are versatile: eat them as a snack (like raisins), add to trail mixes with nuts and dark chocolate, sprinkle on oatmeal or yogurt, blend into smoothies, brew as tea (steep 15-20 min in hot water), or add to soups and stews (traditional Chinese preparation). Soaking for 10 minutes softens them and makes nutrients more accessible. Store in a cool, dry place — they keep for up to a year. A daily serving of 15-28 g is commonly recommended.
Who should be careful with goji berries?
People taking blood thinners (warfarin) should consult their doctor — goji berries may interact with anticoagulants. Goji belongs to the nightshade family (Solanaceae), so people who react to tomato, potato, pepper or eggplant may experience cross-reactivity; reactions alongside peach and tree nuts have also been reported. Diabetics should watch portions due to the high sugar content (45.61 g per 100 g). Pregnant or breastfeeding women should consult a healthcare provider, as goji berries contain betaine which may affect uterine stimulation in high doses.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Goji Berries | 349 | 14.26g | 77.06g | 0.39g |
| Spirulina | 290 | 57.5g | 23.9g | 7.72g |
| Raisins (Dark, Seedless) | 299 | 3.3g | 79.32g | 0.25g |
| Cranberry | 46 | 0.46g | 11.97g | 0.13g |
per 100g
Goji berries have 349 kcal per 100 g with exceptional vitamin A (26,822 IU — 536% DV for eye health), high protein for a fruit (14.26 g), iron (6.8 mg), and 13 g fiber. Typical serving: 15-28 g. An ancient Chinese superfood rich in zeaxanthin and unique LBP polysaccharides.
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