Are Goji Berries Nutritious?

goji berries can help improve eyesight

Goji berries, also known as wolfberries, are a small, red berry that is native to China and Tibet. They have been used in traditional Chinese medicine for centuries for their medicinal properties.

Goji berries are a good source of vitamins, minerals, and antioxidants. They are particularly high in beta-carotene, vitamin C, and zinc.

Nutritional value of goji berries

A 1-ounce (28-gram) serving of goji berries contains the following nutrients:

  • Calories: 40
  • Fat: 1 gram
  • Carbohydrates: 9 grams
  • Fiber: 2 grams
  • Protein: 2 grams
  • Vitamins:
    • Vitamin A: 25% of the Daily Value (DV)
    • Vitamin C: 25% of the DV
    • Vitamin E: 10% of the DV
    • Vitamin K: 2% of the DV
    • B vitamins: small amounts
  • Minerals:
    • Potassium: 10% of the DV
    • Calcium: 5% of the DV
    • Iron: 10% of the DV
    • Magnesium: 5% of the DV
    • Phosphorus: 5% of the DV
    • Zinc: 10% of the DV

Antioxidants in goji berries

Goji berries are a good source of antioxidants, which are substances that help to protect cells from damage caused by free radicals. Free radicals are unstable molecules that can damage DNA, proteins, and other cellular structures.

Goji berries contain a variety of antioxidants, including:

  • Beta-carotene: a carotenoid that is converted to vitamin A in the body
  • Vitamin C: an antioxidant that helps to protect cells from damage
  • Polyphenols: plant compounds that have antioxidant properties

Health benefits of goji berries

Goji berries have been shown to have a number of health benefits, including:

  • Improved eye health: Goji berries are a good source of beta-carotene, which is important for eye health. Beta-carotene can help to protect the eyes from damage caused by free radicals and can also help to improve night vision.
  • Boosted immune system: Goji berries contain polysaccharides, which are compounds that have been shown to boost the immune system. These polysaccharides may help to increase the production of white blood cells, which are the body’s natural defense against infection.
  • Reduced inflammation: Goji berries contain antioxidants that can help to reduce inflammation. Inflammation is linked to a number of chronic diseases, such as heart disease, stroke, and cancer.
  • Improved blood sugar control: Goji berries may help to improve blood sugar control in people with diabetes. Goji berries contain compounds that can help to slow down the absorption of sugar into the bloodstream.
  • Reduced risk of cancer: Goji berries contain antioxidants that may help to reduce the risk of cancer. Antioxidants can help to protect cells from damage caused by free radicals, which can lead to cancer.

How to eat goji berries

Goji berries can be eaten raw, cooked, or juiced. They can also be added to smoothies, yogurt, or other dishes.

If you are new to goji berries, it is best to start with a small amount and gradually increase your intake.

Possible side effects of goji berries

Goji berries are generally safe for most people to eat. However, there are some potential side effects, such as:

  • Diarrhea
  • Nausea
  • Dizziness
  • Headache

If you experience any of these side effects, stop taking goji berries and talk to your doctor.


Goji berries are a nutritious food that has a number of potential health benefits. However, more research is needed to confirm these findings. If you are considering taking goji berries, talk to your doctor first.

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