The Nutrition In Goji Berries Vs. Other Berries

As an Asian fruit, the goji berry has been a part of traditional Chinese medicine for thousands of years, used to protect against aging and improve eye, liver and kidney health. Like other types of berries, the goji berry is a good source of important nutrients such as vitamins A and C.

Calories

A 10-oz. serving of goji berries contains 104 calories. By comparison, a 1-cup serving of fresh blueberries contains 84 calories, 1 cup of fresh raspberries 64 calories and 1 cup of fresh halved strawberries 49 calories. Goji berries are consumed dry, making them a more concentrated source of calories.

Carbohydrates

Like most berries, the goji berry is a good source of carbohydrates and fiber. A 10-oz. serving contains 24 g of carbohydrates and 4 g of fiber. By comparison a 1 cup serving of fresh blueberries contains 21 g of carbohydrates and 3.6 g of fiber, 1 cup of raspberries 15 g of carbohydrates and 8 g of fiber and 1 cup of strawberry halves 12 g of carbohydrates and 3 g of fiber. Fiber in berries alleviates constipation and slows digestion to help with hunger control. Women need 21 to 25 g of fiber a day, and men 30 to 38 g.

Protein and Fat

When compared to other berries, the goji berry has a higher concentration of fat and protein. A 10-oz. serving contains 4 g of protein and 1.3 g of total fat. By comparison, a 1 cup serving of blueberries contains 1 g of protein and 0.5 g of fat, 1 cup of raspberries 1.5 g of protein and 0.8 g of fat and 1 cup of strawberries 1 g of protein and 0.5 g of fat.

Sodium

Although still considered a low-sodium food, the goji berry has significantly more sodium than any of the other berries. A 10-oz. serving contains 72 mg of sodium. A 1 cup serving of any of the other berries contains 1 to 2 mg of sodium. Sodium is necessary for fluid balance, but consuming too much can cause your body to retain fluids and increase blood pressure. Try to limit your sodium intake to less than 2,300 mg a day.

Vitamins and Minerals

A 10-oz. serving of goji berries meets 180 percent of your daily value for vitamin A, 30 percent of your daily value for vitamin C, 9 percent of your daily value for calcium and 15 percent of your daily value for iron. The goji berry is higher in vitamin A, calcium and iron than most other berries. Strawberries are higher in vitamin C, meeting 148 percent of your daily value in a 1-cup serving.