Can I Soak Goji Berries Overnight? Exploring the Benefits and Risks

January 2, 2026 •

4 min read

In traditional Chinese medicine, goji berries have been consumed for thousands of years for their purported health benefits. While many people eat them dried, soaking is a common preparation method to improve texture and unlock nutrients, but is leaving them in water overnight a good idea?

Quick Summary

This guide explains the optimal process for rehydrating goji berries, whether overnight soaking is safe, and how it impacts nutritional value and taste. Learn the best practices for preparing these berries for smoothies, teas, and recipes.

Key Points

Overnight Soaking is Safe: Yes, it is safe to soak goji berries overnight in cool water, preferably in the refrigerator, to properly rehydrate them.
Improved Texture: Overnight soaking transforms chewy, dried goji berries into a plump, soft, and juicy texture ideal for smoothies and baking.
Nutrient-Rich Soaking Liquid: The water used for soaking becomes infused with nutrients, and drinking it ensures you get the most out of the berries.
Quick vs. Long Soak: A short 10-20 minute soak is fine for most uses, but an overnight soak is best for a perfectly soft texture.
Great for Blending: Soaking overnight makes goji berries much easier to blend into smooth, lump-free smoothies and sauces.
Medication Awareness: Individuals on blood thinners, diabetes, or blood pressure medication should consult a doctor before consuming goji berries.
Versatile Use: Soaked goji berries can be used in a variety of dishes, including teas, oatmeals, salads, and soups.

Can You Soak Goji Berries Overnight?

Yes, you can safely soak goji berries overnight to rehydrate them, a practice favored by many for easier blending in smoothies and a softer, more palatable texture. While a short soak of 10-20 minutes is sufficient for most uses, an extended overnight soak in cool water offers specific advantages. It allows the berries to fully plump up, becoming soft and juicy like fresh berries, making them less chewy for those who prefer a different mouthfeel. However, this method requires a balance; while effective for rehydration, it's not strictly necessary and may cause a very minor loss of water-soluble nutrients, though the potent antioxidants and other vitamins remain largely intact.

The Impact of Soaking on Nutrition and Flavor

Soaking goji berries has a multi-faceted effect on their nutritional profile and taste. The most noticeable change is in texture, transforming them from a chewy, raisin-like consistency to a plump, juicy one, similar to a fresh fruit. This process also affects the flavor, which can become slightly more subdued. However, studies show that goji berries remain a powerhouse of nutrients, including fiber, iron, vitamin A, and vitamin C, even after being soaked. The water used for soaking also absorbs some of these nutrients, which is why it is often recommended to consume the nutrient-rich water as part of a smoothie, tea, or juice. The vibrant red color of the water is a visual indicator of the antioxidants and polysaccharides that have been released.

How to Safely Soak Goji Berries

Proper soaking technique is crucial for safety and for achieving the best results. Start by washing the dried berries thoroughly to remove any dirt or impurities. Place the desired amount of berries in a glass jar and cover them with cool, filtered water. Using a non-reactive container like glass is best. For an overnight soak, cover the jar and place it in the refrigerator to prevent bacterial growth, especially during warmer months. Alternatively, for a quicker rehydration, you can use hot water and let them steep for 5-10 minutes, which will also soften them considerably. For recipes that require a smoother consistency, such as sauces or blended drinks, the overnight soak is the most effective method.

A Comparison of Dried vs. Soaked Goji Berries


Feature	Dried Goji Berries	Soaked Goji Berries
Texture	Chewy and firm, similar to a raisin.	Soft, plump, and juicy, resembling a fresh berry.
Flavor	Concentrated, sweet and slightly tangy.	Milder and less intense, with a fresher, fruitier taste.
Preparation Time	Instant; ready to eat directly from the package.	Requires pre-planning, with soaking times ranging from 10 minutes to overnight.
Versatility	Excellent for trail mix, granola, and baked goods.	Ideal for smoothies, sauces, and toppings where a softer texture is desired.
Storage	Long shelf life when stored in a cool, dark, dry place.	Must be refrigerated and consumed relatively quickly after rehydration to maintain freshness.
Nutrient Absorption	Can be more difficult for the body to absorb nutrients from the tough, dried state.	Rehydration can make certain nutrients more bioavailable, though some water-soluble ones may leach into the soaking liquid.

Using Soaked Goji Berries in Recipes

Once your goji berries are beautifully rehydrated, they are ready to be incorporated into a wide variety of delicious recipes. The softened berries are perfect for adding to oatmeal, yogurt parfaits, or fruit salads for a nutritional boost and a pop of color. For savory applications, they can be folded into rice pilafs or blended into spicy tomato soups. The mild, sweet flavor complements both sweet and savory dishes, providing a versatile ingredient for any kitchen. A popular use is blending them into smoothies, where the overnight soak ensures a perfectly smooth and creamy texture. You can also use the soaking water as a base for herbal teas, adding a subtle, nutrient-rich flavor.

Important Considerations

While generally safe for most people, there are a few important considerations when consuming goji berries. For individuals on certain medications, particularly blood thinners like warfarin, and those with diabetes or high blood pressure, it is essential to consult a healthcare professional before adding goji berries to your diet due to potential interactions. Additionally, pregnant women should avoid goji berries, as some evidence suggests they may contain a chemical that could harm fetal health. As with any new food, it is best to start with a small serving to see how your body reacts, as a high fiber content can cause mild digestive issues in some individuals.

Conclusion

In conclusion, soaking goji berries overnight is a safe and beneficial practice, especially for those who prefer a softer, juicier texture in their food and drinks. The process effectively rehydrates the fruit, making it more palatable for blending into smoothies or for use in various recipes. While a minimal amount of water-soluble nutrients may enter the soaking liquid, the overall nutritional integrity of the berries remains high. By following safe soaking practices and being mindful of potential interactions with certain medications, you can enjoy the many antioxidant-rich benefits that soaked goji berries have to offer.

Explore more about the nutritional benefits of goji berries on Healthline.

Frequently Asked Questions

People soak goji berries primarily to soften their tough, chewy texture and rehydrate them. This makes them easier to blend into smoothies or to eat in recipes where a plump, juicy berry is preferred over a dried one.

Yes, you can use hot water to soak goji berries for a quicker rehydration. A soak of 5-10 minutes in hot water will soften the berries, and the resulting liquid can be consumed as a tea.

Soaking can cause some water-soluble nutrients and antioxidants to leach into the water. However, the loss is minimal, and you can consume the nutrient-rich soaking liquid to retain these benefits. The overall nutritional value remains high.

If left at room temperature, there is a risk of bacterial growth, especially during warm weather. To ensure safety, any overnight soak should be done in the refrigerator.

Pregnant women are advised to avoid goji berries. Some research indicates that they contain betaine, which could potentially cause miscarriage. It is always best to consult a doctor.

Soaked goji berries should be stored in an airtight container in the refrigerator and are best used within 2-3 days to maintain their freshness and flavor. Do not leave them unrefrigerated for long.

Yes, the soaking water is nutrient-rich and should be used rather than discarded. You can drink it, add it to smoothies, or use it as a base for herbal teas to maximize the nutritional benefits of the berries.