Are goji berries keto? 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 alternatives to goji berries, read on.
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.
A Keto-Cap (aka A Keto Recap!)
If you’re new to keto and want a bit more information, check out our keto beginners guide.
As a quick summary, if you need it, the keto (also known as the ketogenic diet) is a low-carb, high-fat diet.
The whole concept of the keto diet is that your body transitions from burning glucose, in simple terms, sugars or carbohydrates, to burning fat as its primary fuel source.
For a keto diet, people will restrict their macros to eating;
- 70% of their calories from fat
- 25% from protein
- 5% from carbohydrates
Sticking to these macros for a period of time will put your body into a state of ketosis. Ketosis is when your body has transitioned from burning carbohydrates as its primary fuel source to burning fat for fuel. It is at this point that you will start to see and feel the benefits of the keto diet.
There are a lot of new terms and abbreviations that you may come across, sometimes it can feel like a new language that you need to learn. In order to help you out and keep you on the right track, we have created a keto terms and keto abbreviations guide, bookmark these to make your keto journey easier.
Some people can be put off the keto diet because of the side effects, however, these are only short-lived and the health benefits of keto far outweigh the side effects.
One of the main benefits which attract people to the keto diet is that it can cause significant reductions in insulin levels (by up to 75%) and blood sugar levels, which can be attractive to those that struggle with diabetes, amongst other health complaints.
What is the 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 are there 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!
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’s 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.
Staying hydrated on the keto diet is really important, for more on how much water you should be drinking, check out our guide to staying hydrated on the keto diet.
If you’re planning on dehydrating yourself(!) and drinking alcohol on the keto diet, check out our ultimate guide to drinking alcohol on a keto diet. Also, you may be interested in, how to recover from a cheat day.
Summary: Are Goji Berries Keto?
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.
