Last updated: August 30, 2021

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Goji berries are small, often dried, red fruits. Originally from China, they gained worldwide popularity thanks to advertising campaigns that sold them as a panacea. While these delicious berries are not actually magical, they are particularly nutritious and healthy.

Goji berries contribute to slowing the ageing process strengthen our immune system. They can also regulate blood glucose (glycaemia) levels and improve both eye and skin health. Do you want to know more about goji berries? We've designed this guide to give you all the information you need before you add them to your diet.


  • Goji berries contain carbohydrates, dietary fibre, vitamin C, provitamin A (beta-carotene, lutein), iron, zinc and potassium. Being very versatile and tasty, they are easily added to cereal bars, jams, salads, baked products and many more recipes.
  • These fruits contribute to longevity and slow down ageing. Our skin's appearance and health are also directly improved and they can prevent eye diseases. Finally, they help us keep stable blood glucose levels.
  • We generally eat these berries dried, but you can now also find them in supplements in the form of powder, capsules or beverages. All goji berries used for consumption must come from organic production to guarantee their safety for humans.

The best Goji Berries: Our Picks

The production of this superfood has dramatically increased, in great part due to the publicity campaigns that praised the benefits of Goji berries. While certain products offer excellent quality, others leave a lot to be desired. In the following section, you'll find our top goji berry products; all meet high quality standard, and we're sure you'll find exactly what you want!

Shopping Guide: Everything you should know about goji berries

Goji berries have become one of the most controversial superfoods on the market. From misleading ads selling them as miracle cures to detractors of these fine berries, it can be hard to make up your own opinion. What you should know is that goji berries are very nutritious and can contribute to improving your health if taken responsibly.

Breakfast with berries smoothies

These berries are perfect to help you vary your breakfast, the most important meal of your day.(Source: Baibakova: 73708136/

What are goji berries exactly?

Goji berries are small, bright red fruits that resemble cherry tomatoes in shape, texture and appearance. Originally from China, their consumption has now spread all over the world. These berries are usually dehydrated for consumption, in which case they look like long, red-toned raisins.

What do goji berries taste like?

They offer a sweet, slightly acidic and refreshing flavour. While the dehydration process removes most of their water content, dried berries remain juicy. You can eat them on their own, mixed with yogurt or in salads, cereal bars, crackers, smoothies and biscuits.

Healthy Organic Diet Food. Woman Hands Full Of Goji Berries

While they lose some of their water content when dried, they retain all their original nutrients.(Source: Puhha: 68361767/

What nutrients are found in goji berries?

They can either be naturally dried in the sun or dehydrated using dry frozen air. These processes significantly reduces nutritional losses compared to drying methods using high temperatures. Here's what we can find in 100 grams of dehydrated goji berries:

  • 330 calories
  • 57 grams of carbohydrates, half of which are simple sugars
  • 2 grams of fat
  • 12 grams of protein
  • 8 grams of fibre
  • Minerals: iron, potassium, selenium, zinc, amongst others
  • Vitamins: vitamin C and provitamin A (beta-carotene)
  • Pigments: beta-carotene, lutein and zeaxanthin

What are the health properties of these berries?

According to traditional Chinese medicine, the following are some of the multiple healthy properties of these fruits:

  • They strengthen the immune system (immunostimulants)
  • They protect the liver and prevent liver-related diseases (hepatoprotectors)
  • They improve visual health
  • They slow ageing and increase lifespan
  • They help prevent cancer
  • They increase energy levels (energising)
  • They increase libido (sexual desire) and fertility

We want to focus on the scientifically proven benefits of goji berries, which are the following:

  • They help regulate intestinal function
  • They regulate blood glucose levels
  • They contain multiple antioxidant compounds (substances capable of mitigating oxidative stress in the body)
  • They are satiating and reduce appetite
  • They support the immune system
  • They promote visual health
  • They contribute to having a healthy skin and prevent wrinkles and other blemishes
Gemma del CañoNutritionist
"No food out there is a magic pill that can cure everything."

What is the recommended daily dose of goji berries?

There is no specific recommended daily dose for these fruits, but most people who eat them for breakfast generally have 1 tablespoon per day. You can also add 1 teaspoon of goji berry powder to your juices or smoothies. If you opt for supplements in capsules, it is recommended to take 1 to 3 units daily.

Tea with fresh goji berries and ginger

Goji berries are ideal for tea or milkshakes.(Source: Balabanova: 43580663/

Why is it important to buy organic goji berries?

As we mentioned earlier, the cultivation of goji berries dramatically increased after the world became aware of their "miraculous" properties. This has led new producers to neglect cultivating conditions, as a result of which berries were contaminated with heavy metals and agrochemicals.

The Spain-based independent organism OCU (organisation of Consumers and Users) ran tests on a total of 10 goji berry samples, all of which came back with proven contamination from pesticides, lead or cadmium. Long-term cadmium intake is associated with multiple kidney, bone and fertility problems. This is why we strongly recommend that you stick with organic goji berries.

Breakfast berry smoothie bowl

Whole berries are sweet and refreshing.(Source: Kolpakova: 40974331/

Do goji berries prevent ageing?

While ageing remains an inevitable process to this day, its speed and the way it manifests itself are factors that can be influenced. This is where the antioxidant compounds found in goji berries – vitamin C, beta-carotene, selenium, lutein and zeaxanthin – have a role to play.

Antioxidants help block free radicals, which are compounds that "oxidise" cells and cause disease and ageing.

As part of a healthy lifestyle, goji berries can help you have the healthy and young body you want.

Are these fruits recommended for diabetic individuals?

A study carried out with 32 diabetic demonstrated that goji berries contributed to decreasing blood glucose (glycaemia) levels. Zhao et al. also proved that these fruits favoured their cells' glucose use, therefore lowering insulin needs.

However, you should absolutely consult your doctor prior to elating goji berries if you suffer from diabetes. The effect of these berries combined with your medication may result in blood glucose levels falling below standard values. This phenomenon called hypoglycaemia leads to dizziness, trembling and sweating.

Goji berries sketch

Dried goji berries can give a delicious flavour to your food.(Source: Zabrotskaya: 84212281/

Are goji berries beneficial for the skin?

Simply put, yes. The vitamin C and beta-carotene found in these fruits help us maintain a healthy and young skin. Beta-carotene protects our skin from sun damage and prevents the appearance of wrinkles and spots. On the other hand, vitamin C is an essential nutrient for collagen synthesis, which gives the skin a firm, smooth appearance.

Why do goji berries protect eyesight?

Goji berries help prevent age-related macular degeneration, a condition that reduces vision because the centre of the visual field is affected; this disease can lead to blindness. These fruits contain two antioxidant pigments – Lutein and zeaxanthin – that protect against ultraviolet light and oxidative damage.

Do goji berry supplements help regulating intestinal function?

Your intestine needs fibre to function healthily. Unfortunately, goji berry capsules and powders don't contain this fibre that is naturally present in the fruit; therefore, they won't help in regulating your bowel function. On the other hand, the fibre-rich dried berries will contribute to a healthy intestine.

Composition with assortment of superfood products in bowls on grey table

Good goji berry supplements are made from quality fruits.(Source: Belchonock: 98226203/

Do Goji berries increase our defences?

As we all probably know, no food will magically raise our body's defences. However, the vitamin C found in goji berries can improve our immune function. This vitamin strengthens the immune system, has antiviral properties and has been proven to reduce the duration and symptoms of colds.

Can goji berries help me lose weight?

You may have read that goji berries were a miracle food for weight loss, but this is absolutely false. No specific food will help you lose weight or burn fat on its own; a balanced diet with the right foods will.

Goji berry supplements won't affect body weight.

Miguel Ángel Lurueña (Doctor in Food Technology) points out that there is a risk that "these products are perceived as a way of compensating for an unhealthy diet and bad habits".

On another note, you can integrate these dried fruits into your weight-loss plan because they help control appetite. The fibre found in goji berries slows digestion and extends the feeling of satiety, which lowers your appetite and makes you eat less.

Are there contraindications and side effects to eating goji berries?

Goji berries generally do not present any side effects as long as you consume them in moderation. Eating too much of any dried berry can lead to stomach pain or flatulence. Prioritise additive-free berries, as the sulphur dioxide (E-220) that is often added can provoke headaches, allergies, nausea and vomiting.

Fresh goji berries on table, closeup

Fresh and dried goji berries have different properties.(Source: Serenzniy: 113856603/

Regarding contraindications, here are the groups who should refrain from consuming goji berries:

  • Children, pregnant and lactating women, as no studies currently guarantee that their consumption is safe during these biological stages. Children may occasionally eat dried goji berries.
  • Individuals on warfarin, acenocoumarol, or other anticoagulant medication, as goji berries can interact with these medicines. There is a risk of haemorrhage.
  • Individuals with a tendency to suffer from hypoglycaemia.
  • Individuals suffering from chronic diseases (hepatic, renal, hormonal or cardiac) or taking permanent medication should check with their doctor before taking such supplements.
  • Individuals with allergies to certain foods (tomato, peach skin, peanut, nut), pollen or mites may have a cross-allergic reaction after eating these fruits. This group may suffer from hives, itching or tearing. These people should NOT consume goji berries or any product containing them.

What goji berry supplements are available and which one is right for me?

You should know exactly what results you're looking for in order to find the appropriate supplement for you. The good news is that there are now so many products out there that finding the one that fits your needs, tastes and budget is always possible. The numerous brands on the market sell goji berries in the following forms:

  • Whole and dried fruits
  • Capsules
  • Powder
  • Juice

Whole and dried goji berries

This is obviously the most natural way to eat goji berries. As we've mentioned before, only water content is removed when the fruits are dried, and they retain all the original nutrients. They are rich in carbohydrates, fibre, vitamins and minerals. You can eat them alone or in jams, muffins, pancakes, salads, cereal bars and smoothies.

Whole berries will add delicious flavour to your diet as they are sweet and refreshing. Individuals suffering from constipation and looking to regulate their intestinal function will be particularly fond of them. Their satiating properties will calm your appetite for hours, which can help in reducing snacking. Diabetic people will appreciate their ability to lower blood glucose.

Goji berry extract capsules

These capsules contain goji berry extract, and manufacturers recommend taking 1 to 3 of these per day. They are easy to swallow, which makes them ideal when you're travelling. Their neutral taste can be an advantage for certain people. They are most recommended for individuals looking to slow the ageing process, take care of their skin and prevent eye conditions.

Most manufacturers of these supplements now use hydroxypropylmethylcellulose – a plant material – to make the capsules, which means that vegans can also take them. That being said, we suggest always checking the label for ingredients.

Goji berry powder

Frozen dry air is used to dry the berries before reducing them into fine particles to obtain the powder. You can mix it with milk, yoghurt, milkshakes and infusions, or even in food when you're baking. Its sweet taste is mild, and its nutritional profile is actually very similar to that of whole berries.

Goji berry juices

These sweet and refreshing juices have high sugar content and are low in fibre. Avoid adding too much simple sugar to your diet by drinking a maximum of 50 millilitres per day. These products are not recommended for diabetic individuals, as they may raise blood sugar levels.

Dried berries (1 tablespoon) Capsules (2 units) Powder (2 teaspoons) Juice (50 millilitres)
Calories 33 calories 2 calories 15 calories 24 calories
Proteins 1.1 gram 0.13 grams 0.55 grams 0
Carbohydrates 5.7 grams 0.34 grams 2.65 grams 6 grams
Fibre 0.8 grams 0 0.7 grams 0

Shopping Criteria

The best goji berry supplements are made from excellent quality fruits and are completely free of additives, pesticides and heavy metals. There are a certain number of aspects that you'll need to take into account if you want to get the product that's just right for you. They are the following:


The sweet yet slightly acidic flavour of dried goji berries has made their taste a consumer favourite. They fit right in a variety of recipes and food combinations. On the other hand, juices and supplement powder have a sweeter taste. If you're looking for a neutral taste, we suggest you opt for capsules.


Dried goji berries, capsules and powder should be stored at room temperature in a dry and dark place. They're actually so easy to store that you can leave them in your car, in a bag or at the office. Once opened, goji berry juice must be kept in the refrigerator and drunk within 4 days.

Form of consumption

Capsules are easily taken with a glass of water, while whole berries and juice are both consumed on their own. You'll have to dissolve goji berry extract powder in a drink (milk, water, milkshake, vegetable-based drink), or simply slip it into your doughs or desserts for consumption.


We strongly encourage you to opt for supplements that have been tested for the absence of heavy metals and pesticides. If you cannot find such products, you should settle for certified organic goji berries. Coeliac individuals should naturally only consume gluten-free berries or supplements.

Dried berries Capsules Powder Juice
Flavour Sweet, somewhat acidic and refreshing Neutral Sweet and mild Sweet and refreshing
Form of consumption Alone or with other foods Alone, with a glass of water Dissolved in drinks, infusions or yogurts. Mixed with other flours Alone, does not need to be mixed or diluted
Conservation At room temperature, in a dry and dark place In their contained, at room temperature and in a dry and dark place At room temperature, in a dry and dark place In the refrigerator


As you now know from reading our article, the clear nutritional value of goji berries for our health has been scientifically proven. These supplements can therefore positively impact your body if taken regularly. While they do offer these advantages, don't forget that they are not meant to compensate for food excesses or replace a balanced diet.

We strongly encourage you to pay attention to the label of any goji berry product you want to buy, and don't let yourself be fooled by ad campaigns selling them as miracle food. While the value of goji berries is undeniable, they may be contaminated or contain harmful additives. Using these supplements to improve your health will be useless if you put yourself at risk.

We hope you found our guide interesting! Feel free to share this article on your social media, or leave us a comment in the section below.

(Source of featured image: Puhha: 68361767/