94
Fruit · Berries
Goji Berries
94/ 100
Also known as: goji, wolfberry, lycium
Goji berries are nutrient-dense dried fruits native to China, exceptionally high in protein, fiber, and iron, making them a concentrated source of essential micronutrients for longevity-focused diets.
Variants (2)
Nutrition · per ~140 g serving · ≈ ¾ cup
🔥 Calories
116/ 2000 kcal day
🥩Protein4.8 g10% DV
🍞Carbs25.6 g9% DV
🥑Fat0.1 g<1% DV
🌿Fiber4.2 g15% DV
≈ 21g net carbs · carbs − fiber
Vitamins
- Vitamin A2660.0 mcg296% DV
- Vitamin C72.8 mg81% DV
Other
- Zeaxanthin49.0 mg
BioactivesEstimated
- Lutein & Zeaxanthin~8.4 mg
- Carotenoids~8.4 mg
- Polyphenols~210 mg
Estimated typical amounts — derived from this food's profile, not measured for this item. Real bioactive content varies widely by variety, ripeness, storage and preparation; use as a rough guide only.
Source: estimated
Score · 94/100
Nutrient Density33.7 / 35
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
Protein Quality8.8 / 15
How much protein it delivers, by absolute grams and per calorie.
Fiber Content7.9 / 10
Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy Fats5.0 / 10
Fat quality — unsaturated vs saturated, and trans-fat free.
Bioactives13.5 / 15
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Glycemic Impact10.0 / 10
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
Top Nutrients
- Vitamin A211% DV
- Vitamin C58% DV
Overview
Goji berries (Lycium barbarum) have been used in traditional Chinese medicine for over 2,000 years and are increasingly recognized in Western nutrition science for their exceptional micronutrient density. Per 100g, they provide 14.26g of protein (rare for fruits), 13g of fiber, and 6.8mg of iron—comparable to lean meats and legumes. They contain zeaxanthin and lutein, carotenoids that accumulate in the retina and support visual health, plus polysaccharides unique to this fruit that may enhance immune function. The high vitamin C content (48.4mg per 100g) supports collagen synthesis and antioxidant defense. Goji berries are calorie-dense at 349 kcal per 100g due to their dried form, making portion control important. Their relevance to longevity lies in their potential to support healthy aging through multiple pathways: antioxidant protection against oxidative stress, support for eye health (a hallmark of healthy aging), and provision of bioavailable iron and plant-based protein. However, their sodium content (298mg per 100g) is relatively high due to processing; rinsing dried berries can reduce this moderately.
Health Benefits (5)
- Supports eye health and reduces age-related macular degeneration riskmoderateZeaxanthin and lutein in goji berries accumulate in the macula of the eye, filtering blue light and protecting photoreceptor cells from oxidative damage
- Enhances antioxidant defenses and reduces oxidative stressmoderateGoji berries contain polyphenols, carotenoids, and vitamin C that neutralize free radicals and upregulate endogenous antioxidant enzymes like superoxide dismutase
- Supports immune function and pathogen resistancemoderatePolysaccharides (LBP) in goji berries stimulate macrophage and T-cell activity, enhancing adaptive and innate immune responses
- Provides highly bioavailable iron for oxygen transport and energy metabolismstrongGoji berries contain 6.8mg iron per 100g; concurrent vitamin C (48.4mg) enhances non-heme iron absorption by reducing ferric to ferrous form
- Supports healthy blood sugar regulationemergingHigh fiber content (13g per 100g) slows glucose absorption; polysaccharides may improve insulin sensitivity through glycan-mediated pathways
Food Pairings
- ·Pair with black tea or green tea because the catechins enhance polyphenol bioavailability and create synergistic antioxidant effects
- ·Pair with hemp seeds or pumpkin seeds because they provide complementary minerals (zinc, magnesium) and omega-3s that support iron metabolism and reduce inflammation
- ·Pair with citrus fruits (orange, lemon) because additional vitamin C further enhances non-heme iron absorption from goji berries by 3-4 fold
- ·Pair with dark chocolate (70%+ cacao) because both are rich in polyphenols; cocoa's epicatechins may enhance anthocyanin absorption from the berries
Practical Tips
- ·Rinse dried goji berries briefly under cool water before consumption to reduce sodium content by approximately 15-20% without leaching water-soluble micronutrients
- ·Soak goji berries in warm water for 5-10 minutes before eating to rehydrate and improve digestibility; consume the soaking liquid to capture polysaccharides
- ·Purchase certified organic goji berries from reputable suppliers, as conventionally grown berries may contain pesticide residues; store in airtight containers away from light and heat
- ·Limit portions to 30-50g daily (approximately 1-2 tablespoons) to avoid excessive calorie intake while providing meaningful micronutrient benefit
- ·Add to smoothies, overnight oats, or herbal infusions rather than eating as isolated snacks to improve absorption through food matrix synergies
Optimal Timing
☀️
midday
Best with food
Consuming goji berries at midday with a meal containing fat optimizes carotenoid (zeaxanthin, lutein) absorption, which are lipophilic compounds. Pairing with lunch also distributes iron intake across the day, reducing inhibition from phytates and tannins in evening meals.
Avoid
- · Late evening in excess, as high sugar content (77g carbs per 100g) may elevate blood glucose before sleep
Goji berries are best consumed with meals; their high carbohydrate density makes them unsuitable for fasting states or strict ketogenic protocols. The caloric density (349 kcal/100g) means they should be portion-controlled in hypocaloric eating windows.
Pathways supported
biochemical reactions enabled by this foodHow goji berries stacks up
Compared to other berries fruits
Per 100 g of the default form. Bars show how much higher or lower goji berries is than the average across 13 peer foods in this category. Green means a favorable direction; amber means the opposite.
Calories#14 of 14
83kcalvs52.7kcal avg
+57% above category average
Protein#1 of 14
3.4gvs0.9g avg
+272% above category average
Fiber#7 of 14
3gvs3.2g avg
-8% below category average
Vitamin C#2 of 13
52mgvs22.4mg avg
+133% above category average
Common questions
What people ask about goji berries
What is goji berries?
Goji Berries is classified as a berries (fruit). Goji berries are nutrient-dense dried fruits native to China, exceptionally high in protein, fiber, and iron, making them a concentrated source of essential micronutrients for longevity-focused diets.
Is goji berries healthy?
Goji Berries scores 94/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin A, Vitamin C. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is goji berries high in protein?
Not particularly. A 140 g serving provides about 4.8 g of protein (~10% of the 50 g daily value).
Is goji berries high in fiber?
It's a moderate source of fiber. A 140 g serving provides about 4.2 g of fiber (~15% of the 28 g daily value).
What vitamins and minerals are in goji berries?
In a 140 g serving, goji berries is highest in Vitamin A (~296% DV), Vitamin C (~81% DV).
Is goji berries keto-friendly?
Not really. A 140 g serving has about 21.4 g of net carbs (25.6 g total minus 4.2 g fiber).
When is the best time to eat goji berries?
Best in the midday. Consuming goji berries at midday with a meal containing fat optimizes carotenoid (zeaxanthin, lutein) absorption, which are lipophilic compounds. Pairing with lunch also distributes iron intake across the day, reducing inhibition from phytates and tannins in evening meals.
How much goji berries should I eat?
A typical serving is around 140 g (~116 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating goji berries alongside several other fruit sources.
What pairs well with goji berries?
Goji Berries pairs nicely with: Pair with black tea or green tea because the catechins enhance polyphenol bioavailability and create synergistic antioxidant effects; Pair with hemp seeds or pumpkin seeds because they provide complementary minerals (zinc, magnesium) and omega-3s that support iron metabolism and reduce inflammation; Pair with citrus fruits (orange, lemon) because additional vitamin C further enhances non-heme iron absorption from goji berries by 3-4 fold; Pair with dark chocolate (70%+ cacao) because both are rich in polyphenols; cocoa's epicatechins may enhance anthocyanin absorption from the berries.
Related supplements
Supplements that mirror Goji Berries's nutrient profile
Encyclopedia entries that supply the same signature nutrients goji berries contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Connect the dots
Signature nutrients in Goji Berries
These are the nutrients goji berriescontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.