Are goji berries keto friendly? Unfortunately, no, they are not keto. Goji berries are actually really high in sugar (aka carbs) so are not appropriate to eat on a keto diet. For more information on this and our favorite keto approved alternatives to goji berries,
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What are goji berries?
Goji berries, aka wolfberries, are small red fruits native to China that are prized for their sweet and slightly sour flavor.
Goji berries are most commonly sold in dried or powdered form and are often added to oatmeal, smoothies, and healthy snack bars.
You can also find goji berry supplements, reflecting their history in traditional Chinese medicine where they are used for their powerful antioxidant agents and rich nutritional composition.
Despite their long history, goji berries are pretty new to the Western world and only started appearing on shelves and in products in the early 2000s.
nutritional value of goji berries
A 28g serving of goji berries (about 5 tablespoons) contains just 98 calories as well as 4g of protein, and 3.6g of fiber.
They are packed full of vitamins and minerals, boasting 11% of your daily iron, 15% daily vitamin C and a whopping 501% of your daily vitamin A.
However, a 28g serving also contains 21.6g total carbs and just 0.1g total fats.
How many net carbs in goji berries?
Unfortunately, goji berries are extremely carb-heavy with 18.4g net carbs per 28g of berries. Even a half-portion still contains 9.2 net carbs, so be aware!
Are goji berries keto friendly?
Despite their amazing health benefits, goji berries are a no-go for those of us on a keto diet. Even when they aren’t dried, goji berries are still full of carbs so are best avoided.
It isn’t just goji berries- most dried fruit and berries are packed with carbs so even a small serving will knock you straight out of ketosis.
Half-portion (14 grams) of goji berries contains 9.2 net carbs, so be aware!
If you like goji berries and you’re looking for a keto friendly alternative, you may want to check out our article on mulberries.
how many goji berries in 14 grams?
14 grams of goji berries are around 30 goji berries. Obviously, this will vary depending on the size of the berry.
are dried goji berries keto friendly?
Unfortunately no, dried goji berries are not keto friendly. Dried goji berries can have up to 17 grams of net carbs per serving. This means that they are not keto approved.
Check out our list of the best keto alternatives to goji berries below.
What are the best keto alternatives to goji berries?
Fortunately, there are lots of goji berry teas on the market so you can still benefit from their health properties without the carbs. Try some of the teas from brands like Pukka, Yogi, and Imperial Organic to give your immune system a vitamin boost.
Sometimes though a tea doesn’t quite cut it, so here are some other types of berry to satisfy that craving while staying in ketosis.
- Blackberries contain 4.3g net carbs per 100g;
- Raspberries come in next with 5.4 net carbs per 100g;
- Strawberries are in last with 5.7g net carbs per 100g.
Although these berries can be factored into a keto diet, they should only be eaten in moderation so keep an eye on your portion sizes, and only enjoy them fresh- not dried.
A final consideration here is that berries are always low in fat and protein, so make sure you’re adding in other foods like green olives or avocado for a well-rounded keto-friendly snack.
Summary: Are Goji Berries Keto Friendly?
In summary, no goji berries are not keto friendly. I’m sorry to burst that bubble. They are actually really high in net carbs, making them something that you will want to avoid on a keto diet, never fear though, there are a number of keto friendly berries that you can enjoy and remain in ketosis.