Are goji berries high in calories?

Kilocalories (kcal) are monitored by many people in order to manage their weight. Indeed, they come from nutrients called "energy": proteins, fats and carbohydrates. These nutrients are present in the food we eat and allow us to meet our daily energy needs. By abuse of language and general confusion, kilocalories are regularly called "Calories". Certain principles of dietetics use these calories to optimize weight loss, weight gain or weight maintenance according to the objectives of each individual. As a result, these calories have attracted widespread interest, and are the basis of many concerns about the amount of calories present in the foods consumed, and in particular in Goji berries. However, the calories provided by Goji berries seem to be of good quality, making them an integral part of a balanced, varied and calorie-controlled diet. This article summarizes all the current knowledge related to the calories present in Goji berries.

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Where do the calories in Goji berries come from?

Calories in food come from protein, fat and carbohydrates, and are calculated as follows:

  • 1 g of protein = 4 kcal.
  • 1 d of lipids = 9 kcal.
  • 1 g of carbohydrates = 4 kcal.
  • 1 g of polyols = 2.4 kcal.
  • 1 g of fiber = 2 kcal.
  • 1 g of alcohol (ethanol) = 7 kcal.
  • 1 g of organic acid = 3 kcal.

The main source of calories in goji berries are carbohydrates. In fact, 100 g of Goji berries provide 57.8 g of carbohydrates, as well as 11.9 g of proteins and 2.9 g of fat, which is 347 kcal when added to the other criteria. They can therefore be considered caloric per 100 g. However, the recommendations are to consume a handful per day of Goji berries, which corresponds to about 30 g. In this framework, for 30 g of Goji berries, we find 87 kcal.

How many calories in Goji berries?

Teaspoons of Goji berries Grams of Goji berries Calories 1 5 17.35 kcal 2 10 34.7 kcal 3 15 52.05 kcal 4 20 69.4 kcal 5 25 86.75 kcal 6 30 104.1 kcal 7 35 121.45 kcal 8 40 138.8 kcal 9 45 156.15 kcal 10 50 173.5 kcal 20 100 347 kcal

Good or bad calories?

Good or bad calories are defined scientifically and respectively by the terms full calories (good calories) and empty calories (bad calories). A food contains full calories when it provides many essential nutrients to the body (vitamins, minerals, antioxidants, fiber, essential amino acids, essential fatty acids...). Conversely, a food contains empty calories when it provides calories without the presence of essential nutrients. This is the case of many industrial products such as ready meals, pastries, but also confectionery.

As for the Goji berries, they contain rather full calories because we find interesting nutrients for the proper functioning of the body. In fact, for 30 g of Goji berries, we have:

  • 14.4 mg of vitamin C (13% of the recommended daily allowance = RDA): it is involved in the defense against viral and bacterial infections, in the fight against oxidative stress, in the assimilation of iron and the absorption of non-heme iron, or in wound healing.
  • 1.71 mg of iron (15% of RDA): it participates in the synthesis of myoglobin and heme, and ensures oxygen transport.
  • 56.7 mg of calcium (6% of RDA): plays a vital role in bone and tooth formation, as well as blood clotting and muscle contraction.
  • antioxidants (beta-carotene, zeaxanthin...): help fight the harmful effects of excess free radicals.

In addition, Goji berries contain low levels of fat, as well as saturated fatty acids which are considered harmful to the body when in excess. In addition, there is a fairly concentrated amount of sugars since these fruits are dehydrated (13.89 g of sugars for 30 g of Goji berries). Therefore, it remains wise to avoid excesses that can potentially curb a weight loss.

Thus, the Goji berries are considered foods containing calories in medium quantities and providing interesting nutrients to ensure the proper functioning of the body. They can therefore be an integral part of a balanced and varied diet, and constitute a snack of good nutritional quality, but it remains important to avoid excesses.

Organic Goji berries (dried) source of vitamin C

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