Dried Goji Berries – Nutritional Information & Health Benefits
Goji berries, also known as Lycium barbarum, are small, red-orange fruits that have been celebrated in traditional Chinese medicine for centuries. These berries, when dried, offer a rich nutrient profile packed with antioxidants, vitamins, and essential minerals. Known for their sweet-tart flavor, goji berries can be enjoyed in a variety of ways, from adding them to smoothies and trail mixes to incorporating them into baked goods or savory dishes.
Below is the detailed nutritional information for dried goji berries:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 349 kcal |
| Protein | 14.26 g |
| Fat | 0.39 g |
| Saturated Fat | 0.0 g |
| Carbohydrates | 77.06 g |
| Fiber | 13.0 g |
| Sugar | 45.61 g |
| Calcium | 190.0 mg |
| Iron | 6.8 mg |
| Magnesium | 0 mg |
| Phosphorus | 0 mg |
| Potassium | 0 mg |
| Sodium | 298.0 mg |
| Zinc | 0.0 mg |
| Copper | 0.0 mcg |
| Manganese | 0.0 mg |
| Selenium | 0.0 mcg |
| Vitamin C | 48.4 mg |
| Thiamine (Vitamin B1) | 0.0 mg |
| Riboflavin (Vitamin B2) | 0.0 mg |
| Niacin (Vitamin B3) | 0.0 mg |
| Vitamin B6 | 0.0 mg |
| Folate | 0.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits
Dried goji berries are a nutrient powerhouse, rich in antioxidants, particularly Vitamin C, which contributes to immune health. The berries are also known for their high protein content, which makes them an excellent choice for vegetarians and vegans looking to boost their plant-based protein intake. Additionally, the high fiber content promotes digestive health, while their naturally occurring sugars provide a quick energy boost.
Goji berries are often celebrated for their ability to support eye health due to their beta-carotene content, which is a precursor to Vitamin A. The significant amount of calcium helps in maintaining strong bones and teeth. Furthermore, their iron content plays a role in preventing anemia by improving the production of red blood cells.
These berries are low in fat and free from saturated fats, making them a healthy choice for those watching their fat intake. The moderate sodium content (298 mg per 100g) should be taken into consideration for individuals on sodium-restricted diets.
Dietary Preferences
- Vegan-friendly: Goji berries are entirely plant-based and can be safely included in vegan diets.
- Gluten-free: These berries are naturally gluten-free, making them an excellent addition to gluten-free diets.
- Kosher: Depending on the source, goji berries can be found in kosher-certified varieties, making them suitable for those observing kosher dietary laws.
- Low-fat: With only 0.39 g of fat per 100g serving, goji berries are a great option for those looking to maintain a low-fat diet.
How to Use Goji Berries
Goji berries can be used in a variety of dishes. Add them to your morning oatmeal or cereal for a burst of natural sweetness. They also pair wonderfully with yogurt, salads, or baked goods like muffins and cookies. For a simple snack, try mixing dried goji berries with other dried fruits and nuts for a nutritious trail mix. Alternatively, they can be rehydrated and blended into smoothies, adding both texture and a nutritional boost.
Storage Tips
To preserve the freshness and nutritional value of goji berries, store them in an airtight container in a cool, dry place. If you’ve purchased them in bulk, consider refrigerating them to extend their shelf life. Dried goji berries can last for up to 12 months when properly stored.
Conclusion
Dried goji berries are a highly nutritious snack that offers a range of health benefits, from supporting the immune system to improving eye health. Packed with fiber, protein, and antioxidants, they are a versatile ingredient in both sweet and savory dishes. Whether you’re looking to enhance your diet or simply enjoy a delicious treat, goji berries provide an excellent source of vitamins, minerals, and energy.
