Subtotal $0.00
Shop Now
Goji berries are the dried red fruit of the Lycium shrub, also sold as wolfberry, and in USDA data a 28-gram serving (about five tablespoons) has roughly 98 calories, 3.6 grams of fiber, 4 grams of protein and about 11% of the Daily Value for iron. That is more protein and iron than most dried fruit, though goji berries are still mostly natural sugar. Research in people is small and centers on eye-related markers. The most important safety point is not about the berry’s nutrients at all: several case reports link goji tea, juice and wine to dangerous changes in blood clotting in people taking warfarin. Below are the USDA goji berries nutrition facts, a comparison with other dried fruit, what the trials measured and the side effects to know.
Peptide Labs does not sell goji berries or goji products. This article is general nutrition information, not medical advice.
Key Takeaways
- A 28-gram serving of dried goji berries has about 98 calories, 3.6 grams of fiber, 4 grams of protein and 12.8 grams of sugar in USDA data.
- Per serving, goji berries supply more iron, protein and vitamin C than raisins, prunes or dried cranberries.
- Small trials found goji raised blood zeaxanthin and macular pigment, markers studied for eye health; they did not test whether goji changes vision outcomes.
- Four published case reports describe raised INR, some with bleeding, in people on warfarin who drank goji tea, juice or wine.
- Goji belongs to the nightshade family, and people with plant-food allergies may react to it.
Goji berries nutrition per serving
The table uses the USDA FoodData Central SR Legacy entry for dried goji berries (FDC 173032), shown per USDA’s portion of five tablespoons (28 grams) and per 100 grams. Percent Daily Value (%DV) uses the FDA Daily Values printed on Nutrition Facts labels. Fresh goji berries are rarely sold in the US, so there is no USDA entry for them.
| Nutrient (dried goji berries) | 28 g (5 tbsp) | % DV | 100 g | % DV |
|---|---|---|---|---|
| Calories | 98 | Not applicable | 349 | Not applicable |
| Carbohydrate | 21.6 g | 8% | 77.1 g | 28% |
| Fiber | 3.6 g | 13% | 13.0 g | 46% |
| Total sugars | 12.8 g | No DV | 45.6 g | No DV |
| Protein | 4.0 g | 8% | 14.3 g | 29% |
| Fat | 0.1 g | 0% | 0.4 g | 1% |
| Iron | 1.9 mg | 11% | 6.8 mg | 38% |
| Calcium | 53 mg | 4% | 190 mg | 15% |
| Vitamin C | 13.6 mg | 15% | 48.4 mg | 54% |
| Sodium | 83 mg | 4% | 298 mg | 13% |
Two details in the USDA entry are worth knowing. First, it reports vitamin A only in older International Units with no retinol activity equivalent, so no reliable %DV can be calculated. The main pigment in goji fruit is zeaxanthin dipalmitate, according to a 2014 analytical study, and NIH notes that zeaxanthin is not converted into vitamin A; our lutein guide covers what zeaxanthin does in the eye. Second, the entry lists more sodium than most fruit, which may reflect the samples tested; check the label of the brand you choose. The iron is non-heme iron, the plant form explained in our guide to iron-rich foods.
Goji berries compared with other dried fruit
Dried fruits are often swapped for one another in trail mix and oatmeal. The table compares the same 28-gram weight of each, using USDA SR Legacy entries.
| Dried fruit (USDA FDC ID) | Calories | Fiber | Total sugars | Iron (% DV) | Vitamin C (% DV) |
|---|---|---|---|---|---|
| Goji berries (173032) | 98 | 3.6 g | 12.8 g | 1.9 mg (11%) | 13.6 mg (15%) |
| Raisins, dark (168165) | 84 | 1.3 g | 18.3 g | 0.5 mg (3%) | 0.6 mg (1%) |
| Cranberries, sweetened (171723) | 86 | 1.5 g | 20.3 g | 0.1 mg (1%) | 0.1 mg (0%) |
| Prunes (168162) | 67 | 2.0 g | 10.7 g | 0.3 mg (1%) | 0.2 mg (0%) |
| Apricots, sulfured (173941) | 67 | 2.0 g | 15.0 g | 0.7 mg (4%) | 0.3 mg (0%) |
| Blueberries, sweetened (168158) | 89 | 2.1 g | 18.9 g | 0.3 mg (1%) | 6.7 mg (7%) |
Goji berries come out ahead on fiber, protein, iron and vitamin C for the weight, and they carry less sugar than raisins or sweetened dried cranberries. Prunes and apricots are lower in calories and higher in potassium, as our guides to prunes and raisins show. All dried fruit is concentrated, so a small handful adds up quickly. For fiber more broadly, see our list of fiber-rich foods.
Goji berry benefits: what the research shows
Goji is often placed on lists of so-called superfoods, a marketing term our superfoods guide unpacks. Its red color and antioxidant pigments also earn it a place in our roundup of antioxidant-rich foods. Human research, though, is limited and mostly focused on the eye pigment zeaxanthin.
- Macular pigment (2021 pilot): a randomized but unmasked trial in 27 healthy adults aged 45 to 65 compared dried goji berries eaten five times a week with a lutein and zeaxanthin supplement for 90 days. Macular pigment optical density rose at two measured points in the goji group, as did skin carotenoids, with no change in the supplement group.
- Older adults (2011): a double-masked placebo-controlled trial in 150 healthy adults aged 65 to 70 used a proprietary milk-based goji product for 90 days. Blood zeaxanthin rose 26% and antioxidant capacity rose 57% in the goji group. The placebo group showed some loss of macular pigmentation while the goji group stayed stable; the authors said the mechanism was unclear.
- What is missing: large, long trials of plain goji berries, and any trial showing that goji changes vision or other health outcomes. Many goji studies use juices or extracts rather than the dried fruit sold in stores.
These results suggest goji is a good food source of zeaxanthin, not that it protects eyesight. Anyone with vision changes needs an eye exam, not a snack swap.
Goji berry side effects and the warfarin caution
For most people, goji berries are simply a dried fruit. A few groups need more care.
- Warfarin: four published case reports, from 2001, 2008, 2012 and 2015, describe people stable on warfarin whose INR rose after drinking concentrated goji tea, goji juice or goji berry wine. In the 2012 case, a woman was hospitalized with nosebleeds, bruising and rectal bleeding after four days of goji juice, and her INR came down after she stopped. The mechanism is unclear; a lab test in the first report found only weak effects on the liver enzyme that clears warfarin. If you take warfarin, talk to your anticoagulation clinic before adding goji tea, juice, wine or extracts, and tell them about any herbal drink. The same principle of keeping your diet consistent appears in our guide to vitamin K foods.
- Allergy: a 2012 Spanish study of 31 people with plant-food allergies found 77% had positive skin tests to goji, linked to sensitization to lipid transfer protein, a protein also found in peach peel. Most of them had never eaten goji. People with peach or other plant-food allergies should ask an allergist first; our elimination diet guide explains why food testing should be supervised.
- Nightshade family: goji belongs to the Solanaceae family with tomatoes and peppers. Our nightshade guide covers what that does and does not mean.
- Supplements: goji juices, powders and extracts are not the same as the dried fruit and vary in strength. Look for third-party testing, as described in our guide to third-party tested supplements.
Goji is not one of the nine major food allergens that US law requires labels to declare, so check ingredient lists on trail mixes, bars and granola. For a tropical berry with a very different story, see our sibling guide to acai berry.
Frequently Asked Questions
What are the main goji berry benefits?
USDA data show dried goji berries supply fiber, protein, iron and vitamin C, more than most dried fruit. Small trials found they raise blood zeaxanthin and macular pigment, markers studied for eye health, but outcomes have not been tested.
How many calories are in goji berries?
About 98 calories in a 28-gram serving, roughly five tablespoons, and 349 calories per 100 grams in USDA data.
Are goji berries high in sugar?
They have about 12.8 grams of natural sugar per 28 grams, less than the same weight of raisins or sweetened dried cranberries, but still more than fresh berries.
Can you eat goji berries if you take warfarin?
Talk to your anticoagulation clinic first. Case reports link goji tea, juice and wine to raised INR and bleeding in people on warfarin.
Is wolfberry the same as goji?
Yes. Wolfberry is another common name for the fruit of Lycium barbarum and related Lycium species.
Can goji berries cause an allergic reaction?
Yes. People with plant-food allergies, especially those sensitized to lipid transfer protein, may react. See an allergist, and get urgent care for swelling or breathing trouble.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Acai Berry: Nutrition, Acai Bowls, Juice and What Research Shows, Foods High in Antioxidants: USDA Chart and What the Science Says, Superfoods: What the Label Means and a USDA Superfood List.