Dante Carrillo
Goji berries are a popular superfood, packed with vitamins and antioxidants. However, their nutritional profile may not be suitable for those following a keto diet. The keto diet is a low-carb, high-fat diet, and goji berries are notoriously high in carbohydrates. Even a small serving of goji berries can provide up to 17 grams of net carbs, which is a significant portion of the daily carb allowance for someone on keto. As a result, goji berries are not considered keto-friendly, and consuming them may disrupt the state of ketosis. While goji berries offer various health benefits, those on a strict keto diet may need to find alternatives, such as raspberries, strawberries, or blackberries, which have a lower carb content.
| Characteristics | Values |
|---|---|
| Carbohydrate content | High |
| Keto-friendly | No |
| Net carbs per 100g serving | 64.1g |
| Net carbs per 5 tbsp serving | 17.9g |
| Net carbs per 0.25 cup serving | 17g |
| Total carbs per 0.25 cup serving | 19g |
| Calories per 0.25 cup serving | 100 |
| Net carbs per serving of dried goji berries | 3g |
| Total carbs per serving of dried goji berries | 4.9g |
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What You'll Learn
Goji berries are high in carbs
Goji berries are indeed high in carbohydrates. A serving size of 100 grams of goji berries contains 64.06 grams of net carbs. This is a significant amount in the context of a ketogenic diet, which typically restricts total daily net carb intake to around 20-50 grams. Consuming goji berries can quickly exceed your daily carb quota, making it difficult to stay within keto guidelines.
The keto diet is a macro-restriction diet, which means that you count the grams of proteins, carbohydrates, and fats you consume daily. The focus is mainly on daily carb intake, and the ideal macronutrient ratio for keto is 70% fat, 20-25% protein, and 5-10% carbohydrates. This means that most of your food should be low in carbohydrates and high in fats. Unfortunately, goji berries are the opposite of what is required, as they are high in carbs and low in fats.
Even a small serving size of goji berries can kick you out of ketosis, which is the state your body enters when you restrict your carbohydrate intake on a keto diet. For example, a serving of 5 tablespoons of dried goji berries contains 17.9 grams of net carbs, and a serving of 0.25 cups of organic goji berries contains 17 grams of net carbs. These amounts are too high in carbohydrates to fit within keto guidelines.
If you are craving the sweet-tart flavor of goji berries while on a keto diet, there are some low-carb fruits that can provide a similar taste sensation. For example, raspberries, strawberries, and blackberries are all flavorful substitutes that are much lower in net carbs compared to goji berries.
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They can disrupt ketosis
Goji berries are not keto-friendly due to their high net carbohydrate content. A serving of 100 grams of goji berries contains 64.06 grams of net carbs, which is significantly high for a keto diet. The keto diet typically restricts total daily net carb intake to around 20-50 grams, and goji berries can quickly exceed this limit.
The ideal macronutrient ratio for keto is 70% fat, 20-25% protein, and 5-10% carbohydrates. This means that most foods on a keto diet should be both low in carbohydrates and high in fats. Goji berries are the opposite of this, as they are high in carbohydrates and low in fats.
Even a small serving size of goji berries can kick you out of ketosis. For example, a serving of 5 tablespoons of dried goji berries contains 17.9 grams of net carbs, which is far too carb-heavy for the keto diet. Another example is a serving of 0.25 cup of organic traditions goji berries, which contain 19 grams of total carbs and 17 grams of net carbs.
Therefore, it is recommended to avoid goji berries and opt for other fruits that are low in net carbs if you are aiming to maintain a state of ketosis on a strict keto diet. Some suggested alternatives to goji berries include raspberries, strawberries, and blackberries, which are lower in net carbs and can provide a similar taste sensation.
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They are not keto-friendly
Goji berries are not keto-friendly because they are high in net carbohydrates. A serving of 100 grams of goji berries contains 64.06 grams of net carbs, which is significantly high for a keto diet. The keto diet typically restricts total daily net carb intake to around 20-50 grams. Consuming goji berries can quickly exceed your daily carb quota, making it difficult to stay within keto guidelines.
Goji berries are also relatively low in fats, which is the opposite of the macros required on a keto diet. The ideal macronutrient ratio for keto is 70% fat, 20-25% protein, and 5-10% carbs. This means that most of your foods should be both low in carbs and high in fats. Examples of keto-friendly foods include avocado, salmon, and ghee, which are low in carbs and high in fat.
While goji berries are a nutritional powerhouse, packed with vitamin A and C and renowned for their antioxidant properties, their high carbohydrate content makes them incompatible with a ketogenic diet. Consuming goji berries can disrupt the state of ketosis, making it challenging to stick to a strict ketogenic diet. Therefore, if you are aiming to maintain ketosis on a strict keto diet, it is best to avoid goji berries and opt for other low-carb fruits instead.
Some alternatives to goji berries that are keto-friendly include raspberries, strawberries, and blackberries. These berries provide a burst of flavor without the high net carb content. By swapping out goji berries for these lower-carb options, you can keep your meals flavorful and within keto guidelines. Additionally, mindful eating practices can help manage cravings for high-carb foods like goji berries. Sticking to a well-planned meal schedule can also help keep cravings at bay and prevent impulsive food choices.
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They can be found in smoothies and teas
Goji berries are not keto-friendly because they are high in carbohydrates. A serving of 100 grams of goji berries contains 64.06 grams of net carbs, which is significantly high for a keto diet. Even a smaller serving of 5 tablespoons contains 17.9 grams of net carbs. Consuming goji berries can quickly exceed your daily carb quota, making it difficult to stay within keto guidelines and potentially disrupting ketosis.
However, goji berries are often added to smoothies and teas, so it is important to be cautious when consuming these drinks while on a keto diet. Goji berries might sneak into your diet through various foods and beverages, so always check food labels and nutrition facts. Double-check the ingredients list and avoid products with goji berries if you are sticking to a strict keto diet.
Smoothies are a popular way to consume goji berries, as they can be blended with other fruits and liquids to create a nutritious and tasty drink. However, when adding goji berries to smoothies, be mindful of the overall carb content, especially if you are aiming for a keto-friendly smoothie. Choose low-carb alternatives to blend with your goji berries, such as raspberries, strawberries, or blackberries, to keep the smoothie within keto guidelines.
Similarly, goji berries are commonly used in herbal teas, either in their dried form or as an extract. When brewing goji berry tea, be aware of the carb contribution from the berries. Opt for keto-friendly tea alternatives or limit your consumption of goji berry tea to maintain ketosis.
While goji berries are not keto-friendly due to their high carb content, there are still ways to enjoy their health benefits while on a keto diet. By being mindful of portion sizes and combining goji berries with low-carb ingredients in smoothies and teas, you can include them in your diet while staying within keto parameters. However, if you are on a strict keto diet, it may be best to avoid goji berries altogether and choose alternative low-carb fruits.
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Alternatives include raspberries, strawberries, and blackberries
The keto diet is a very low-carb, high-fat eating plan, which restricts carb intake to less than 20-50 grams per day. Fruits are limited on keto because they contain sugars and carbs. However, berries tend to be lower in carbs and can be eaten in moderation as part of a ketogenic diet.
Raspberries, strawberries, and blackberries are all good alternatives to goji berries on a keto diet. Raspberries contain 3 grams of carbs per half-cup (60 grams) serving, while blackberries contain 4 grams of carbs per half-cup (70 grams) serving. Strawberries are also a good option, with 6 grams of carbs per 100 grams (eight medium-sized berries) serving. These berries are also high in fiber, which is an indigestible type of carb that doesn't count towards your total daily carb intake.
Other keto-friendly fruits include avocados, lemons, and tomatoes.
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Frequently asked questions
No, goji berries are not keto-friendly. They are high in net carbs, with 64.1g of net carbs per 100g serving.
Some good alternatives to goji berries on keto are raspberries, strawberries, blackberries, and avocados.
A serving of goji berries (5 tbsp) contains 17.9g of net carbs. Another source states that a 100g serving of goji berries contains 64.06g of net carbs.
