How many calories are in goji berries?

A quarter cup of dried goji berries at 22g is 77 calories, and a 28g ounce is 98. Per 100g the dried fruit is 349 calories, heavier than raisins at 299 calories per 100g and dates at 277 calories per 100g. Nearly all of that is carbohydrate: 77.1g of carbs per 100g.

Are goji berries high in protein?

For a dried fruit, unusually. 14.3g of protein per 100g is more than four times raisins at 3.3g of protein per 100g, and it is the one thing that sets goji apart from every other bag in the aisle. A 28g ounce still only carries about 4g, so treat it as a garnish rather than a protein source.

Are goji berries keto-friendly?

No. 64.1g of net carbs per 100g is several strict keto days inside a single 100g, and even a 6g tablespoon carries about 4g. The 13g of fiber per 100g takes some of the edge off the 77.1g of carbs per 100g, nowhere near enough to make them work.

How much sugar is in goji berries?

45.6g of sugar per 100g, high in absolute terms but below raisins at 65.2g of sugar per 100g and dates at 66.5g of sugar per 100g. Drying concentrates it, so a 28g ounce carries about 13g of sugar, roughly three teaspoons.

Are goji berries good for weight loss?

Only in a measured handful. At 349 calories per 100g they are as dense as any dried fruit, and a loose handful runs closer to 40g than to the 22g quarter cup, which is 140 calories rather than 77. The 13g of fiber per 100g helps, but the portion is the whole game.

Do goji berries do anything, or is it marketing?

Some of both. They are a genuine source of iron at 6.8mg per 100g and vitamin C at 48.4mg per 100g, and the orange pigment is zeaxanthin, which is what the eye-health research is actually about. The trials behind the larger claims are small and often industry funded, so a nutrient-dense dried fruit is the honest description.

How do you eat dried goji berries?

Straight from the bag, or softened first. Five minutes in hot water or tea plumps them and takes the leathery edge off, which is how they turn up in Chinese soups and congee. A tablespoon is about 6g and 21 calories, so a scattering over oatmeal or yogurt costs almost nothing.

Why do goji berries have so much sodium?

It is a real number and it surprises people: 298mg of sodium per 100g, far past raisins at 26mg of sodium per 100g. A 28g ounce is about 83mg, so it only matters if you eat them by the handful on a restricted intake. Check the bag anyway, because some brands salt them further.

Are goji berries the same as wolfberries?

Yes. Goji is the trade name that stuck in English, the plant is Lycium barbarum, and older herbal shops sell the same dried fruit as wolfberry. It is 349 calories per 100g whichever label the bag carries. Fresh goji is almost never sold outside the growing regions because the fruit bruises within a day of picking.

All Foods

Calories in Goji Berries

USDA Verified · FDC 173032 · Aug 2026

98 calories

per 1 oz (28g)

14.3g

Protein

77.1g

Carbs

0.4g

Fat

13g

Fiber

Per 100g dry

Log Goji Berries in one photo

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