What Is a Wolfberry? Nutrition, Uses, and Considerations

The wolfberry, also known by its more common name goji berry, is a small, red fruit with a long history in traditional Chinese medicine. The terms are used interchangeably for berries from two related plant species: Lycium barbarum and Lycium chinense. L. barbarum berries are sweeter and larger, making them more common in commercial products found in Western countries.

Botanical Profile and Origins

Wolfberries grow on deciduous woody shrubs native to East Asia that can reach one to three meters in height. These plants are part of the Solanaceae, or nightshade, family, which also includes tomatoes and eggplants. The shrubs have arching, spiny branches and produce small, trumpet-shaped purple flowers in the summer before yielding the berries.

The berries themselves are small and oblong, measuring between 0.6 and 2 centimeters long with a vibrant, orange-red color when fresh. Most consumers encounter wolfberries in their dried form, which resembles a red raisin in size and texture. After harvesting, the berries are sun-dried for several days, which preserves them and concentrates their flavor. The majority of commercially produced wolfberries originate from the Ningxia and Xinjiang regions of China.

Nutritional Composition

A standard serving of five tablespoons (28 grams) of dried berries provides approximately 98 calories, 4 grams of protein, and 3.6 grams of fiber. This serving size also delivers 11% of the Daily Value for iron. The berry is recognized for its high concentration of vitamin A, in the form of beta-carotene, and vitamin C.

Beyond these basic nutrients, wolfberries are a source of specific bioactive compounds. They contain unique polysaccharides known as Lycium barbarum polysaccharides (LBPs), which are complex carbohydrates that constitute about 5-8% of the dried fruit’s weight. The berries’ bright red color is due to carotenoids, especially zeaxanthin, an antioxidant pigment also found in human eyes. Wolfberries also contain other phenolics, such as caffeic acid and p-coumaric acid, which contribute to their antioxidant capacity.

Common Forms and Culinary Uses

Outside of their growing regions, wolfberries are rarely available fresh and are most commonly sold dried. In this form, they have a chewy texture and a flavor that is a blend of sweet and slightly tart, sometimes compared to a cranberry or a cherry. Besides dried whole berries, they are also available as a powder, juice, or tea.

In traditional Chinese cuisine, dried wolfberries are frequently cooked before consumption. They are a common addition to rice congee, a type of porridge, and are used to add sweetness to savory tonic soups. The berries are also steeped to create herbal teas. In Western kitchens, dried wolfberries are used much like raisins and added to:

  • Oatmeal
  • Yogurt
  • Trail mixes
  • Baked goods such as cookies and muffins

The powdered form is convenient for adding to smoothies and shakes.

Considerations for Consumption

Because wolfberries belong to the nightshade family, individuals with a known sensitivity to this group of plants, which includes tomatoes and eggplants, should be cautious. Allergic reactions can include skin rashes or digestive upset. It is suggested to start with a small amount to see how your body responds.

Wolfberries may interact with certain medications, including those processed by the liver’s cytochrome P450 enzymes. This is particularly relevant for individuals taking blood-thinning medications like warfarin, as some reports suggest a possible interaction. People on medications for blood pressure or diabetes should also consult a healthcare provider, as wolfberries may affect blood sugar and pressure levels.

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