Which Berry Is the Highest in Protein? Your Guide to Nutrient-Packed Berries

October 7, 2025 •

2 min read

While fruits are not typically considered a primary source of protein, certain types pack a more significant amount than others. If you've been wondering which berry is the highest in protein, you'll be surprised to find that dried goji berries stand out as a top contender.

Quick Summary

Dried goji berries contain the most protein among common berries, with smaller amounts found in blackberries and raspberries. While not primary protein sources, these fruits are valuable for their other nutrients. Incorporating them into your diet can boost protein intake in a fiber-rich way.

Key Points

Dried Goji Berries Top the List: Ounce for ounce, dried goji berries offer the highest protein content among common berries, making them a great superfood snack.
Blackberries are a Strong Contender: Among fresh berries, blackberries are one of the most protein-rich, providing around 2 grams per cup.
Berries are a Supplement, Not a Source: Fruit should be viewed as a valuable dietary supplement for protein, fiber, and vitamins, not a primary protein source like meat or legumes.
Pair Berries with Other Protein Sources: For a higher protein snack, combine berries with other sources like Greek yogurt, nuts, or protein powder.
Look Beyond Protein: All berries are packed with beneficial antioxidants, vitamins, and minerals that support overall health, heart health, and cognitive function.
Fiber is a Major Benefit: Blackberries and raspberries are particularly high in dietary fiber, which aids digestion and helps with satiety.

Goji Berries: The Unexpected Protein Powerhouse

Dried goji berries, also known as wolfberries, contain the most protein among common berries. These small, red fruits from Asia are considered a superfood not only for their antioxidants but also for their protein content. A 5-tablespoon (28g) serving of dried goji berries provides about 4 grams of protein. The drying process concentrates nutrients, including protein, making them a good option for plant-based diets or for adding extra protein to snacks.

The Nutritional Profile of Goji Berries

Dried goji berries offer various vitamins and minerals in a small serving:

Vitamin A: Provides 250% of the daily value per 28g serving.
Vitamin C: Supplies 15% of the daily value.
Iron: Offers 11% of the daily value.
Antioxidants: High in antioxidants like zeaxanthin, which are good for eye health.

Goji berries can be eaten dried, mixed into trail mix or yogurt, or brewed as tea.

Runners-Up: Blackberries and Raspberries

Fresh blackberries and raspberries provide more protein than most other fresh berries, although less than dried goji berries.

Blackberries: A cup of raw blackberries has about 2 grams of protein. They also contain 8 grams of fiber per cup.
Raspberries: These contain around 1.5 grams of protein per cup. Like blackberries, they offer 8 grams of fiber per cup and antioxidants.

Comparison of Berry Protein Content (Per 100g)

Dried goji berries are the most concentrated source of protein among berries. Blackcurrants and blackberries offer around 1.4 grams of protein per 100g, while raspberries provide about 1.2 grams per 100g. Blueberries and strawberries have less than 1 gram of protein per 100g.

How to Incorporate Protein-Rich Berries into Your Diet

Adding these berries to your meals is simple. Consider these ideas:

Smoothies: Blend berries with yogurt, milk, and protein powder.
Yogurt Parfaits: Layer berries with yogurt, granola, and nuts.
Oatmeal Topping: Stir berries into your morning oatmeal.
Salads: Add berries to green salads for flavor.
Healthy Snacking: Eat dried goji berries on their own.

The Role of Berries in a High-Protein Diet

Berries should not be your main protein source; foods like meat, legumes, or dairy provide significantly more. Berries supplement a balanced diet with fiber, vitamins, minerals, and antioxidants. Combining berries with other protein sources, such as adding blackberries to Greek yogurt, creates a more complete snack.

Conclusion: Goji Berries Take the Lead

Dried goji berries contain the most protein among berries due to their concentrated form. However, fresh options like blackberries and raspberries also provide protein, fiber, and antioxidants. Including a variety of berries in your diet alongside other protein sources is the best way to get a wide range of nutrients for overall health.

Visit Healthline for more information on the health benefits of berries.

Frequently Asked Questions

While goji berries are high in protein for a fruit, they are not considered a complete protein source like meat or dairy. A complete protein contains all nine essential amino acids in sufficient quantities.

Fresh berries contain much less protein by weight than dried goji berries. The drying process removes water, concentrating the protein and other nutrients, making dried goji berries a more potent source.

No, it is not possible to meet your daily protein requirements by relying solely on fruit. Berries and other fruits contain relatively small amounts of protein compared to other food groups like lean meats, legumes, and dairy.

Incorporate berries into your diet by adding fresh blackberries or raspberries to yogurt, oatmeal, or salads. Dried goji berries can be mixed into trail mix or smoothies for an extra protein boost.

Dried goji berries are exceptionally rich in Vitamin A, containing 250% of the daily value per serving, as well as Vitamin C, iron, and potent antioxidants like zeaxanthin which support eye health.

It is important to consume goji berries in moderation. They contain a moderate amount of sugar and may interact with certain medications, such as blood thinners. Always consult a healthcare professional if you have concerns or underlying health conditions.

Yes, frozen berries typically retain most of their nutritional value, including protein, fiber, and antioxidants. They are a convenient and healthy option, especially when fresh berries are out of season.