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Goumi
Fruits
Nutri-ScoreA

Goumi

Elaeagnus multiflora

Clinical Encyclopedia

Goumi is a small, nutrient-rich fruit known for its sweet-tart flavor and high antioxidant content. It is often used in traditional medicine and is praised for its potential health benefits.

Scientific NameElaeagnus multiflora
Region of OriginJapan
Popular Comparisons:
Goumi VS AcerolaGoumi VS American Black ElderberryGoumi VS American BladdernutGoumi VS American ElderberryGoumi VS American HackberryGoumi VS American Plum

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories70 kcal
Water
85%
Fiber3g
Total16.3g
Protein
1g(6%)
Fats
0.3g(2%)
Carbohydrates
15g(92%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓Rich in antioxidants, goumi helps combat oxidative stress and may reduce the risk of chronic diseases.
✓Contains anti-inflammatory properties that can aid in reducing inflammation in the body.
✓High in dietary fiber, which promotes digestive health and helps maintain a healthy weight.
✓May support immune function due to its vitamin C content, enhancing the body's ability to fight infections.

Possible Risks & Side Effects

!Excessive consumption may lead to gastrointestinal discomfort due to its high fiber content.
!Individuals with allergies to other fruits should exercise caution when trying goumi for the first time.

How to Prepare & Consume

Goumi can be eaten raw, added to smoothies, or used in jams and desserts. It is best to consume them fresh to retain their nutritional value.

Smart Selection & Storage

How to Select

Choose goumi that are plump, firm, and free from blemishes or soft spots. The color should be vibrant, indicating ripeness.

How to Store

Store goumi in the refrigerator in a breathable container to keep them fresh for up to a week. Avoid washing them until ready to eat.

Myths vs Realities

MythGoumi is only beneficial for weight loss.+
RealityWhile goumi can aid in weight management due to its fiber content, it also provides numerous other health benefits.
MythAll fruits are equally nutritious.+
RealityDifferent fruits have varying nutrient profiles; goumi is particularly high in antioxidants and fiber.
MythYou can only eat goumi fresh.+
RealityGoumi can be used in various culinary applications, including jams, jellies, and smoothies.

Healthy Recipes

Goumi Berry Smoothie Bowl

A refreshing and nutrient-packed smoothie bowl featuring goumi berries, perfect for a healthy breakfast or snack.

Ingredients
  • 1 cup fresh goumi berries
  • 1 banana
  • 1/2 cup almond milk
  • 1 tablespoon chia seeds
  • 1/4 cup granola
  • 1 tablespoon honey
Instructions
  1. 1. Blend the goumi berries, banana, almond milk, and chia seeds until smooth.
  2. 2. Pour the smoothie into a bowl and top with granola and a drizzle of honey.
  3. 3. Serve immediately and enjoy the vibrant flavors.

Goumi and Quinoa Salad

A colorful salad combining goumi berries with quinoa, fresh greens, and a zesty dressing for a wholesome meal.

Ingredients
  • 1 cup cooked quinoa
  • 1/2 cup fresh goumi berries
  • 1 cup mixed greens
  • 1/4 cup diced cucumber
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked quinoa, goumi berries, mixed greens, and cucumber.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Drizzle the dressing over the salad, toss gently, and serve chilled.

Goumi Chia Pudding

A creamy and satisfying chia pudding infused with goumi berries, ideal for a nutritious breakfast or dessert.

Ingredients
  • 1/2 cup chia seeds
  • 2 cups almond milk
  • 1/2 cup fresh goumi berries
  • 1 tablespoon maple syrup
  • 1 teaspoon vanilla extract
Instructions
  1. 1. In a bowl, mix chia seeds, almond milk, maple syrup, and vanilla extract.
  2. 2. Stir well and refrigerate for at least 4 hours or overnight until it thickens.
  3. 3. Top with fresh goumi berries before serving.

Goumi and Spinach Smoothie

A vibrant green smoothie that combines the tartness of goumi berries with the nutrition of spinach for a healthy boost.

Ingredients
  • 1 cup fresh goumi berries
  • 1 cup fresh spinach
  • 1 banana
  • 1 cup coconut water
  • 1 tablespoon flaxseeds
Instructions
  1. 1. Blend goumi berries, spinach, banana, coconut water, and flaxseeds until smooth.
  2. 2. Pour into a glass and enjoy the refreshing taste.
  3. 3. Garnish with a few whole goumi berries on top.

Goumi Fruit Leather

A healthy homemade fruit leather made from goumi berries, perfect for a chewy snack or on-the-go treat.

Ingredients
  • 2 cups fresh goumi berries
  • 1 tablespoon honey
  • 1 tablespoon lemon juice
Instructions
  1. 1. Preheat the oven to 170°F (75°C) and line a baking sheet with parchment paper.
  2. 2. Blend goumi berries, honey, and lemon juice until smooth.
  3. 3. Spread the mixture evenly on the baking sheet and bake for 6-8 hours until dried and pliable.

Goumi Oatmeal Cookies

Delicious and chewy oatmeal cookies packed with goumi berries, making for a wholesome treat.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup whole wheat flour
  • 1/2 cup fresh goumi berries
  • 1/2 cup almond butter
  • 1/4 cup honey
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon cinnamon
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
  2. 2. In a bowl, mix oats, flour, baking soda, and cinnamon.
  3. 3. In another bowl, combine almond butter and honey, then mix in the dry ingredients and goumi berries.
  4. 4. Scoop the dough onto the baking sheet and bake for 12-15 minutes.

Goumi Salsa

A unique and zesty salsa made with goumi berries, perfect for topping grilled fish or as a dip with tortilla chips.

Ingredients
  • 1 cup fresh goumi berries
  • 1/2 cup diced tomatoes
  • 1/4 cup chopped red onion
  • 1 jalapeño (seeded and minced)
  • 2 tablespoons lime juice
  • Salt to taste
Instructions
  1. 1. In a bowl, combine goumi berries, tomatoes, red onion, jalapeño, and lime juice.
  2. 2. Mix well and season with salt to taste.
  3. 3. Let the salsa sit for 30 minutes to allow flavors to meld before serving.

Goumi Infused Water

A refreshing and hydrating drink infused with goumi berries and mint, perfect for hot days.

Ingredients
  • 1 cup fresh goumi berries
  • 1/2 cup fresh mint leaves
  • 4 cups water
  • Ice cubes
Instructions
  1. 1. In a large pitcher, combine goumi berries and mint leaves.
  2. 2. Add water and let it infuse in the refrigerator for at least 2 hours.
  3. 3. Serve over ice for a refreshing drink.

Goumi Yogurt Parfait

A delightful yogurt parfait layered with goumi berries, granola, and nuts for a nutritious breakfast or snack.

Ingredients
  • 1 cup Greek yogurt
  • 1/2 cup fresh goumi berries
  • 1/4 cup granola
  • 2 tablespoons chopped nuts
  • 1 tablespoon honey
Instructions
  1. 1. In a glass, layer Greek yogurt, goumi berries, granola, and nuts.
  2. 2. Drizzle honey on top and repeat the layers until the glass is full.
  3. 3. Serve immediately for a delicious and healthy treat.

Frequently Asked Questions (FAQ)

What are the health benefits of goumi?

Goumi is rich in antioxidants, vitamins, and minerals, which can help reduce inflammation, support immune health, and promote digestive health.

How can I incorporate goumi into my diet?

Goumi can be eaten fresh, added to salads, blended into smoothies, or used in desserts and jams.

Is goumi safe for everyone to eat?

While goumi is generally safe, individuals with fruit allergies should consult a healthcare provider before trying it.

How do I store goumi?

Store goumi in the refrigerator in a breathable container to maintain freshness for up to a week.

Can goumi be frozen?

Yes, goumi can be frozen for later use; wash and dry them before placing them in an airtight container.

What is the glycemic index of goumi?

Goumi has a glycemic index of approximately 40, making it a suitable fruit for those monitoring blood sugar levels.

Are there any side effects of eating goumi?

In moderation, goumi is safe; however, excessive consumption may cause digestive issues due to its fiber content.

Where can I buy goumi?

Goumi can be found in specialty grocery stores, farmers' markets, or online health food retailers.

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Comparisons
Goumi vs Acerola Goumi vs American Black Elderberry Goumi vs American Bladdernut
Nutrients
Protein in Goumi Calories in Goumi Vitamin-c in Goumi Magnesium in Goumi
Featured Guides
Health Benefits of Goumi Healthy Recipes with Goumi