How Many Goji Berries Should You Eat?

What are goji berries?

If there is a superfood that should be in your daily diet, it's goji berries. These tiny red jewels are native to Tibet, but are widely cultivated in Europe, notably Italy, and are known to have a host of health benefits.

The most common way to eat goji berries is either fresh or dried. Of course, they are also available in juice form, as an extract and even powdered for adding to smoothies and protein shakes.

So how many goji berries should you eat a day? The recommended amount is about 30 grams (1 oz.).

If you want to eat goji berries more often here are some ideas to inspire you:

Origins of goji berries

Goji berries are native to Asia and have been used in both traditional Asian cuisine and medicine for thousands of years, particularly in China, Korea and Japan. Goji berry shoots are also harvested commercially as a leaf vegetable.

Benefits of goji berries

Goji berries, also known as wolf berries, are a nutritional powerhouse. They are rich in potassium, protein, fibre, iron, calcium and beta-carotene – essentially, they are like a portable pharmacy and have been used in traditional Asian medicine for thousands of years.

Every 100g of berries contains about 321 calories. They are low in sugar and help regulate blood sugar.

Not just that, but goji berries are full of antioxidants that help boost the immune system and may even improve vision. The berries are also said to boost metabolism.

So how can you not eat goji berries on a daily basis?

Using goji berries in the kitchen

Goji berries aren't just nutritious – they are also delicious. Perfect sprinkled over yoghurt or your morning oatmeal, dried goji berries will add crunch and just a hint of sweetness.

Another fun way to enjoy goji berries is to combine them with chocolate. You'll find various goji–infused chocolate bars on the market, but making your own is as easy. Simply follow these steps: melt the chocolate, combine with dried goji berries, drop spoonfuls onto a baking sheet covered with parchment paper, allow to harden.

Goji berries are particularly versatile as a baking ingredient. These oat scones with goji berries are a delicious and nutritious breakfast treat. They can also add a tang to vegan recipes and go well with that other nutritional super food, chia seeds. Try this easy recipe for vegan bread with goji berries and chia seeds.

You could also sprinkle goji berries over salads and even combine with soups for a pop of colour and flavour. The possibilities of cooking with goji berries are endless.