Goji Berries: Calories and Nutrition Analyse



How many calories in Goji berries?

Goji berries - calories, kcal

Nutrition Facts

Goji Berries
Serving size:
handful of Goji berries (20 g)  change
handful (20g)tablespoon (8g)teaspoon (4g)cup (111g)half cup (55.5g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories
70

% Daily Value

Total Fat 0.08g
0%

Cholesterol 0mg
0%

Sodium 59.6mg
3%

Total Carbohydrates 13.6g
5%

Dietary Fiber 2g
7%

Protein 2.85g
6%

Vitaminium C 9.68mg
11%

Calcium 38mg
3%

Iron 1.36mg
8%


Glycemic Index: 30

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Source of calories in Goji berries
82% CARBS
17% PROTEIN
1% FAT

100g of Goji berries contain about 349 calories (kcal).
Calories per: ounce | handful | tablespoon | teaspoon | cup | half cup

In particular, a handful of Goji berries (20 g) contains about 70 calories.

This is about 4% of the daily caloric intake for an average adult with medium weight and activity level (assuming a 2000 kcal daily intake).

Scroll down for details and nutrition tables.

To visualize how much 70 kcal actually is, keep in mind that the calorie content of handful of Goji berries is similar to that of, for example:

  • 1 apple
  • 0.5 glass of Coca Cola (220 ml glass)
  • 0.5 slice of cheese
  • 0.5 slice of bread
  • 0.5 glass of milk
  • 3.5 cubes of sugar

Take a quick look at the tables below for detailed information about Goji berries nutrition.

handful of Goji berries (20 g) has 70 kcal. For burning these calories you have to:
Bike10 min.Bike
Horse ride13 min.Horse ride
Play tennis7 min.Tennis
Run7 min.Run
Swim8 min.Swim
Calories in Goji Berries Compared with Others in Dried Fruits Category

100g of Goji Berries

Nutrition

  • Calories349
  • Carbs Total68 g
  • Dietary fiber10 g
  • Fat0.39 g
  • Protein14.26 g

Vitamins

  • Vit C48.4 mg

Minerals

  • Calcium190 mg
  • Sodium298 mg
  • Iron6.8 mg

Unlocking the Nutritional Secrets of Goji Berries

Goji berries, often hailed as a superfood, are not only a vibrant addition to your diet but also a powerhouse of nutrition. These small, red berries have been used in traditional Chinese medicine for thousands of years, and today, they are celebrated worldwide for their health benefits. Let's dive into the nutritional profile of goji berries and discover how they can contribute to a healthy diet.

Caloric Content and Macronutrients

Despite their small size, goji berries pack a significant nutritional punch. With 349 calories per 100 grams, they are a calorie-dense snack, making them an excellent energy source. However, it's their macronutrient composition that truly makes them stand out:

  • Carbohydrates: At 68 grams per 100 grams, goji berries are rich in carbs, which include 10 grams of dietary fiber. This high fiber content helps in promoting digestive health and maintaining a feeling of fullness.
  • Protein: Goji berries contain 14.26 grams of protein per 100 grams, a surprising amount for a fruit, making them a great protein source for vegetarians and vegans.
  • Fat: These berries are exceptionally low in fat, with only 0.39 grams per 100 grams, virtually none of which is saturated fat. This makes them an ideal snack for those monitoring their fat intake.

Minerals and Vitamins

Goji berries are not just about macronutrients; they are also rich in vitamins and minerals essential for overall health:

  • Calcium and Iron: With 190 mg of calcium and 6.8 mg of iron per 100 grams, goji berries can contribute significantly to meeting your daily requirements for these essential minerals.
  • Vitamin C: Offering 48.4 mg per 100 grams, goji berries are a good source of vitamin C, essential for immune function, skin health, and antioxidant protection.
  • Sodium: They contain 298 mg of sodium per 100 grams, which is a considerable amount, so those watching their sodium intake should consume them in moderation.

Health Benefits and Dietary Considerations

Goji berries' low glycemic index (GI) of 30 means they are an excellent choice for maintaining stable blood sugar levels. Additionally, being gluten-free and cholesterol-free, they are suitable for a wide range of dietary preferences and requirements.

However, their high sugar and calorie content means they should be consumed in moderation, especially for those watching their weight or managing diabetes. Integrating goji berries into a balanced diet can offer a boost of energy, protein, and essential nutrients, contributing to overall health and well-being.

Conclusion

Goji berries' unique combination of calories, carbohydrates, dietary fiber, protein, and fat, along with their rich content of vitamins and minerals, makes them a nutritious addition to any diet. Whether you're looking to enhance your dietary intake, boost your energy levels, or simply enjoy a healthy snack, goji berries offer a delicious and nutritious option. Remember, though, balance is key, as is the case with any superfood. Enjoying goji berries as part of a varied and balanced diet can help you harness their full health benefits.

How many calories are there in 1, 2, 3, or 5 servings of Goji berries?

  • Handful of Goji berries (20g)70 kcal
  • Tablespoon of Goji berries (8g)28 kcal
  • Teaspoon of Goji berries (4g)14 kcal
  • Cup of Goji berries (111g)387 kcal
  • Half cup of Goji berries (55.5g)194 kcal
  • Ounce (oz) of Goji berries99 kcal
  • Half of medium size servings of Goji berries35 kcal
  • Small size serving of Goji berries (16g)56 kcal
  • Big size Goji berries (26g)91 kcal
  • Two medium size servings of Goji berries140 kcal
  • Three medium size servings of Goji berries210 kcal
  • Four medium size servings of Goji berries280 kcal
  • Five medium size servings of Goji berries350 kcal
Goji berries - caloies, wieght
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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