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Goji berries nutrition: calories, carbs, GI, protein, fiber, fats

Goji berries, dried
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Goji berries

Goji berries
Calories ⓘ Calories per 100-gram serving 349
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 64.06 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 5 tbsp (28 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. 4.5 (acidic)
Oxalates ⓘ https://www.researchgate.net/publication/259133562 138mg
TOP 6% Carbs ⓘHigher in Carbs content than 94% of foods
TOP 8% Vitamin A ⓘHigher in Vitamin A content than 92% of foods
TOP 8% Iron ⓘHigher in Iron content than 92% of foods
TOP 9% Fiber ⓘHigher in Fiber content than 91% of foods
TOP 11% Net carbs ⓘHigher in Net carbs content than 89% of foods

Goji berries calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 349
Calories in 5 tbsp 98 28 g

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 255% 0% 0% 0% 39% 0% 0% 0% 0%
Calcium: 190 mg of 1,000 mg 19%
Iron: 6.8 mg of 8 mg 85%
Magnesium: 0 mg of 420 mg 0%
Phosphorus: 0 mg of 700 mg 0%
Potassium: 0 mg of 3,400 mg 0%
Sodium: 298 mg of 2,300 mg 13%
Zinc: 0 mg of 11 mg 0%
Copper: 0 mg of 1 mg 0%
Manganese: 0 mg of 2 mg 0%
Selenium: 0 µg of 55 µg 0%

Mineral chart - relative view

Iron
6.8 mg
TOP 8%
Calcium
190 mg
TOP 12%
Sodium
298 mg
TOP 34%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1610% 0% 0% 162% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin A: 26822 IU of 5,000 IU 536%
Vitamin E : 0 mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 48.4 mg of 90 mg 54%
Vitamin B1: 0 mg of 1 mg 0%
Vitamin B2: 0 mg of 1 mg 0%
Vitamin B3: 0 mg of 16 mg 0%
Vitamin B5: 0 mg of 5 mg 0%
Vitamin B6: 0 mg of 1 mg 0%
Folate: 0 µg of 400 µg 0%
Vitamin B12: 0 µg of 2 µg 0%
Choline: 0 mg of 550 mg 0%
Vitamin K: 0 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin A
26822 IU
TOP 8%
Vitamin C
48.4 mg
TOP 13%

Macronutrients chart

15% 76% 8%
Protein:
Daily Value: 29%
14.26 g of 50 g
29%
Fats:
Daily Value: 1%
0.39 g of 65 g
1%
Carbs:
Daily Value: 26%
77.06 g of 300 g
26%
Water:
Daily Value: 0%
7.5 g of 2,000 g
0%
Other:
0.79 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 0% 103% 56% 51% 34% 25% 47% 53% 68%
Tryptophan: 0 mg of 280 mg 0%
Threonine: 358 mg of 1,050 mg 34%
Isoleucine: 261 mg of 1,400 mg 19%
Leucine: 456 mg of 2,730 mg 17%
Lysine: 233 mg of 2,100 mg 11%
Methionine: 87 mg of 1,050 mg 8%
Phenylalanine: 271 mg of 1,750 mg 15%
Valine: 316 mg of 1,820 mg 17%
Histidine: 157 mg of 700 mg 22%

Fiber content ratio for Goji berries

59% 17% 24%
Sugar: 45.61 g
Fiber: 13 g
Other: 18.45 g

All nutrients for Goji berries per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 349kcal 17% 23% 7.4 times more than OrangeOrange
Protein 14.26g 34% 35% 5.1 times more than BroccoliBroccoli
Fats 0.39g 1% 83% 85.4 times less than Cheddar CheeseCheddar Cheese
Vitamin C 48.4mg 54% 13% 1.1 times less than LemonLemon
Net carbs 64.06g N/A 11% 1.2 times more than ChocolateChocolate
Carbs 77.06g 26% 6% 2.7 times more than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Iron 6.8mg 85% 8% 2.6 times more than Beef broiledBeef broiled
Calcium 190mg 19% 12% 1.5 times more than MilkMilk
Sugar 45.61g N/A 24% 5.1 times more than Coca-ColaCoca-Cola
Fiber 13g 52% 9% 5.4 times more than OrangeOrange
Sodium 298mg 13% 34% 1.6 times less than White BreadWhite Bread
Vitamin A 26822IU 536% 8% 1.6 times more than CarrotCarrot
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0g 0% 100% N/ABeef broiled
Threonine 0.36mg 0% 76% 2 times less than Beef broiledBeef broiled
Isoleucine 0.26mg 0% 82% 3.5 times less than Salmon rawSalmon raw
Leucine 0.46mg 0% 83% 5.3 times less than Tuna BluefinTuna Bluefin
Lysine 0.23mg 0% 84% 1.9 times less than TofuTofu
Methionine 0.09mg 0% 84% 1.1 times less than QuinoaQuinoa
Phenylalanine 0.27mg 0% 83% 2.5 times less than EggEgg
Valine 0.32mg 0% 82% 6.4 times less than Soybean rawSoybean raw
Histidine 0.16mg 0% 82% 4.8 times less than Turkey meatTurkey meat

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 349
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
13%
Sodium 298mg
26%
Total Carbohydrate 77g
52%
Dietary Fiber 13g
Total Sugars g
Includes ? g Added Sugars
Protein 14g
Vitamin D 0mcg 0%

Calcium 190mg 19%

Iron 7mg 88%

Potassium 0mg 0%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
limit break
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Goji berries nutrition infographic

Goji berries nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173032/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.