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Fresh goji berries Calories
Source of vitamin C and antioxidants
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Fresh goji berries has 53 calories. It contains 12.6 g of carbs, 2.1 g of protein, 0.1 g of fat and 2.8 g of fiber. Its 48 mg of Vitamin C covers 53% of the Daily Value. Its glycemic index is 29 (low), so it raises blood sugar slowly.
Fresh goji berries Nutrition Facts
Selected: 100 g
53
KCAL / 100G
Carbs
12.6g
· 5% DV
Protein
2.1g
· 4% DV
Fat
0.1g
· 0% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 84% · Protein 14% · Fat 2%
Fresh goji berries nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 53 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 5 mg | 0% |
| Total carbohydrate | 12.6 g | 5% |
| Fiber | 2.8 g | 10% |
| Protein | 2.1 g | 4% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Fresh goji berries?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 100 g | 53 kcal |
| 1 tablespoon (small) | 10 g | 5 kcal |
| 2 tablespoon (medium) | 20 g | 11 kcal |
| 1 serving (small) | 30 g | 16 kcal |
| ½ cup (half) | 50 g | 27 kcal |
| 1 serving (medium) | 75 g | 40 kcal |
| 100 g | 100 g | 53 kcal |
| 1.5 cup (large) | 150 g | 80 kcal |
Calculated from 53 calories per 100 g.
Frequently Asked Questions About Fresh goji berries
What do fresh goji berries taste like?
Fresh goji berries taste mildly sweet and slightly tart, with a soft, juicy texture. Their flavor is less concentrated than that of dried goji berries, and some people notice a faint, tomato-like or herbal note.
How do you eat fresh goji berries?
Rinse fresh goji berries and eat them as they are, or add them to yogurt, oatmeal, salads, and smoothies. Their juicy texture works well in fresh dishes; dried goji berries are usually a better fit when you want a chewy addition.
Are fresh goji berries good for you?
Fresh goji berries provide vitamin C and antioxidant compounds, so they can add variety to a fruit-rich diet. They are not a cure or a special treatment, and eating them does not replace a balanced diet.
Are fresh goji berries safe to eat raw?
Yes, ripe fresh goji berries can be eaten raw after rinsing them under clean running water. Discard berries that are moldy, leaking, or badly damaged, and avoid eating leaves or other parts of the plant unless they are specifically prepared as food.
How can you tell if fresh goji berries are ripe?
Ripe fresh goji berries are generally red, plump, and intact. Avoid berries that are moldy, leaking, or badly shriveled. A little green near the stem does not by itself prove that a berry has spoiled.
How should you store fresh goji berries?
Keep fresh goji berries unwashed in the refrigerator in a container that allows some airflow, and rinse them just before eating. Remove any crushed or moldy berries, since spoilage can spread, and use the remaining fruit promptly.
Can you freeze fresh goji berries?
Yes, fresh goji berries freeze well. Rinse and dry them thoroughly, freeze them in a single layer first, then transfer them to a sealed container. They may soften when thawed, so use them in smoothies, sauces, or cooked dishes.
Are fresh goji berries different from dried goji berries?
Yes. Fresh goji berries are juicy and soft, while dried goji berries are chewier and have a more concentrated sweetness. Because drying removes water, equal amounts do not behave the same in recipes; adjust for the texture and sweetness you want.
Can fresh goji berries interact with blood thinners?
They may interact with warfarin, and reports of interactions involve goji products. If you take warfarin, ask your doctor or pharmacist before adding fresh goji berries to your regular diet rather than changing your medication yourself.
Can fresh goji berries cause side effects?
Yes, eating a large amount may cause digestive upset in some people, and allergic reactions are possible. If you are trying fresh goji berries for the first time, start with a small serving and stop if you develop itching, swelling, or breathing problems.
Fresh goji berries Vitamins & Minerals
Vitamins
Vitamin C
48mg · 53% DV
B3
1.5mg · 9% DV
B2
0.12mg · 9% DV
B1
0.08mg · 7% DV
Minerals
Copper
0.2mg · 22% DV
Iron
1.9mg · 11% DV
Potassium ⭐
340mg · 10% DV
Manganese
0.2mg · 9% DV
Sodium
5mg · 0% DV
Fresh goji berries Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fresh goji berries
To burn the 53 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Fresh goji berries?
Fresh goji berries are the small, red-orange fruit of a plant native to Asia, especially China. They are better known dried in many places, but fresh berries can be eaten as a snack or added to everyday dishes. Their flavour is gently sweet with a tart edge, and their soft, juicy texture is lighter than the chewy, concentrated dried version.
In China and elsewhere, they may be eaten fresh or added to porridge, salads and fruit bowls; they also work well stirred into yoghurt or oatmeal for an easy breakfast. They provide vitamin C and antioxidants, along with fibre: 100 g contains 2.8 g. Pair them with sweeter fruit if you prefer a milder taste, or enjoy them plain without adding sweetener.
How Nutritious Is Fresh goji berries?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Fresh goji berries Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Fresh goji berries Contain Allergens?
No known major allergens
Which Diets Is Fresh goji berries Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Fresh goji berries Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.