Goji Berries vs Raisins: Calories and Nutrition Compared (2026)

Goji berries contain 14.3 g of protein, significantly higher than raisins' 3.3 g. Goji berries have 349 calories, while raisins have 299 calories.

Goji berries and raisins are both popular dried fruits, each offering unique nutritional benefits. This comparison highlights their calorie, protein, carbohydrate, and sugar content per 100 g.

What Is the Difference Between Goji Berries and Raisins?

Goji berries are small red berries known for their high antioxidant content and nutritional value. They are often used in health foods and traditional medicine. Raisins are dried grapes that are naturally sweet and rich in nutrients. They are commonly used in baking, cooking, and as a snack.

Goji Berries vs Raisins: Nutrition Side by Side

The following table provides a side-by-side comparison of Goji berries and raisins, focusing on key nutritional metrics.

Nutrient (per 100 g)	Goji berries (dried)	Raisins (seedless)
Calories	349 kcal	299 kcal
Protein	14.3 g	3.3 g
Carbs	77.1 g	79.3 g
Sugar	45.6 g	65.2 g
Fat	0.4 g	0.3 g
Fiber	13 g	4.5 g
Sodium	298 mg	26 mg

Which Is Better, Goji Berries or Raisins?

For weight loss: Raisins contain 299 calories, which is lower than Goji berries' 349 calories, making them a better option for weight loss.

For muscle and protein: Goji berries provide 14.3 g of protein, which is significantly higher than the 3.3 g found in raisins, making them a superior choice for muscle building.

For low-carb or low-sugar: Goji berries have 77.1 g of carbs and 45.6 g of sugar, while raisins have 79.3 g of carbs and 65.2 g of sugar, making Goji berries slightly lower in sugar.

How to Track Goji berries and Raisins Accurately

It's easy to misjudge portion sizes and macros, especially with dried fruits that are calorie-dense. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Goji berries have 14.3 g of protein, while raisins have 3.3 g of protein.

Which has fewer calories?

Raisins have 299 calories, whereas Goji berries have 349 calories.

What is the sugar content in Goji berries?

Goji berries contain 45.6 g of sugar per 100 g.

What is the fiber content in raisins?

Raisins contain 4.5 g of fiber per 100 g.

How much sodium is in Goji berries?

Goji berries have 298 mg of sodium per 100 g.

What are the carbohydrate levels in raisins?

Raisins contain 79.3 g of carbohydrates per 100 g.

Key Takeaways

• Goji berries have 349 calories per 100 g.
• Raisins have 299 calories per 100 g.
• Goji berries provide 14.3 g of protein.
• Raisins provide 3.3 g of protein.
• Goji berries have 45.6 g of sugar.
• Raisins have 65.2 g of sugar.