Raspberries: Nutrition Facts & Health Benefits

Updated on February 26, 2017
Credit: lilmedia
Credit: lilmedia | Source

Your Ultimate Guide to Eating Raspberries Like a Nutritionist

Raspberries are chock-full of flavor and high in potent antioxidants without packing too many fat and calories. They are a wonderful source of ellagic acid, a phenolic compound that boasts incredible cancer-fighting properties thus can prevent the growth of cancer cells and reduce the progress of various cancers.


Raspberries offer a sweet taste, healthy fibers, and are amazingly satisfying and filling, while being very easy to digest. They’re available year-round and widely used both frozen and fresh. If you pass by raspberries in the supermarket thinking blueberries are tastier and more nutrient dense, think again. Have a look at the award-winning nutrition facts and impressive health benefits these beautiful berries provide. You’ll never forget to include raspberries in your grocery list again, I promise!

Raspberries Nutrition Facts

Raspberries are overflowing with some of the most powerful antioxidants along with a myriad of vitamins and minerals that make the berries so healthy and popular among healthy eaters and nutritionists. They boast the marvelous anti-inflammatory, anti-aging, and weight loss abilities, and what they can do to your body is nothing else but a true miracle. Here’s what a cup of fresh raspberries contains:

  • 65 calories;
  • 32.2 mg of vitamin C (54% of your daily recommended intake (DRI);
  • 9.6 mcg of vitamin K (12% of your DRI);
  • 40.6 IU of vitamin A (1% of your DRI);
  • 0.1 mg of vitamin B6 (3% of your DRI);
  • 15.1 mg of choline;
  • 0.7 mg of niacin (4% of your DRI);
  • 3% of your daily riboflavin intake;
  • 1.1 mg of vitamin E (5% of your DRI);
  • 1.5 g of protein (3% of your DRI);
  • 5.4 g of natural sugar;
  • 8.0 g of dietary fiber (32% of your DRI);
  • 186 mg of potassium (5% of your RDI);
  • 0.0 g of saturated fat;
  • 155 mg of omega-3 fatty acids;
  • 306 mg of omega-6 fatty acids;
  • 30.7 mg of calcium (3% of your RDI);
  • 0.8 mg of manganese (41% of your RDI);
  • 0.1 mg of copper (6% of your RDI);
  • 0.5 mg of zinc (3% of your RDI);
  • 35.7 mg of phosphorus (4% of your RDI);
  • 27.1 mg of magnesium ( 7% of your RDI);
  • 0.8 mg of iron (5% of your RDI);
  • 0.0 mg of cholesterol.

As you see, raspberries are low in calories and contain zero fat and cholesterol, but are astonishing nutritional powerhouses. Consuming them daily along with other nutrient-packed foods will reduce your risk of developing nutrient deficiencies and some serious diseases, including heart disease, diabetes, and cancer.

10 Best Health Benefits of Raspberries

Not only are raspberries yummy and fun to eat, but they are also over-brimming with health benefits, which make them perfect for your overall health. As I mentioned above, raspberries are a rich source of phyto-chemical compounds, vitamins, minerals, and dietary that your body craves daily to function well.
While you’re always better off munching on blueberries or strawberries, raspberries are still a low-calorie snack that will tickle your taste buds, improve your immunity, and supply your body with essential nutrients all at one time. I’m sure that the following health benefits will make you fall in love with raspberries at once.

1. Boost Your Heart Health

The American Journal of Clinical Nutrition recently suggested that eating the flavonoid-rich foods like raspberries reduce the risk of death from heart disease. They claimed that even a little amount of flavonoid-packed foods may be beneficial to the body. Anthocyanins, the group of flavonoids found in the berries, including raspberries, have been proven to fight the inflammation that often leads to heart disease. Raspberries have a high polyphenol content that aids in lowering high blood pressure and preventing platelet buildup, thus warding off cardiovascular disease and a stroke.


Another 18 year study conducted by Aedin Cassidy, a nutrition professor at Norwich Medical School, UEA, in the United Kingdom, along with Harvard Public School of Health that involved 93,600 women aged from 25 to 42, showed that a regular moderate consumption of anthocyanins from the berries, including raspberries, can reduce a heart attack risk by 32 percent in both middle-aged and young women.


Raspberries are also high in potassium that helps to maintain good heart health. The research showed that people who consumed 4,069 milligrams of potassium daily had a 49 percent lower risk of ischemic heart disease than those who consumed around 1,000 milligrams daily.

2. Ward Off Cancer

Raspberries are fortified with potent antioxidants that combat free radicals, reducing inflammation in the body and suppressing tumor growth. Those powerful polyphenols that help to decrease the cardiovascular disease risk also help to prevent or slow most types of cancers, including colon, esophageal, mouth, lung, pharynx, pancreatic, endometrial, and prostate cancers.

A natural phenol antioxidant, ellagic acid, found in raspberries also stimulates the antimicrobial abilities in the berries, cutting down the overgrowth of fungi and bacteria in the body. If not inhibited, those overgrowths can lead to irritable bowel syndrome and various vaginal infections. It’s important to fight those infections at the earlier stage possible before they contribute to a certain cancer development.

3. Protect Against Obesity

Overweight and obesity greatly raise your risk for serious health issues, such as high blood pressure, coronary heart disease (CHD), type 2 diabetes, stroke, metabolic syndrome, abnormal blood fats, sleep apnea, osteoarthritis, cancer, gallstones, reproductive problems, obesity hypoventilation syndrome (OHS), fatty liver disease, and a lot more.
Numerous research shows the potential link between regular raspberry consumption and obesity. Raspberries are a good source of a phytonutrient called rheosmin, also known as raspberry ketone, which has the ability to boost enzyme activity, heat production, and oxygen consumption in certain kinds of fat cells, speeding up the fat metabolism and protecting you from obesity.


Moreover, raspberry ketone lowers the activity of digestive enzymes released by the pancreas. Slower fat digestion equals less fat absorption. Doesn’t it sound like a valid reason to make a raspberry smoothie right now?

Credit: Klimkin
Credit: Klimkin | Source

4. Prevent Macular Degeneration

Raspberries are rich in vitamins A and C that help to keep your eyes healthy by protecting them from UV light damage. They also contain the potent antioxidant zeaxanthin that blocks the harmful blue rays of light and plays a protective role in your overall eye health. Eating 2-3 handfuls of fresh raspberries a day has been shown to help to reduce the risk of severe vision loss and prevent the progression of cataracts and macular degeneration. Red raspberries are especially rich in eye-friendly nutrient beta-carotene, which also promotes healthy vision.

5. Keep Your Brain in Good Shape and Your Memory Sharp

With all those nutrients and antioxidants, raspberries pack quite a punch in a little red package. Consuming raspberries regularly can prevent brain damage and a number of serious memory problems, including memory loss, dementia, amnestic mild cognitive impairment, and Alzheimer's disease.


The rich antioxidant content of raspberries helps prevent the damage of the brain cells caused by harmful free radicals. It can also change the way the brain neurons communicate with each other, fighting inflammation that often leads to brain cell damage. The berries can also benefit both coordination and short-term memory, as well as boost your concentration and productivity levels.


Flavonoids in raspberries can also prevent the decline in cognitive ability associated with aging. Mix these berries with walnuts and you will get one of the most powerful brain- and energy-boosting snacks to enjoy during your lunch break.

6. Ensure Feminine Health

A study after study has found that raspberries are particularly good for women – be you a pregnant woman, a lactating mother, or a single lady. Herbal tea made of fresh or dried raspberry leaves helps to control menstrual cycles and can help women with excessively heavy menstrual flows. Natural raspberry tea can help pregnant women relieve nausea, aid in childbirth, prevent postpartum hemorrhage, and tame the pain related to pregnancy.

Lactating mothers can increase the breast milk production by eating fresh raspberries or drinking natural raspberry tea. However, some breastfeeding women are allergic to the berries, so make sure you are not one of them before incorporating the berries into your weekly meal plan.

Source

7. Avoid Premature Aging

Anti-aging creams seem to be the effective and fast way to banish wrinkles and keep your skin smooth and young longer. The harsh truth is, no cream can delay the aging process, no matter how expensive it is. The great news is, you can prevent premature wrinkles and eliminate some you already have by including antioxidant-rich foods like raspberries in your diet.

Plus, you can make your own berry facial mask and use it instead of a store-bought version that’s packed with chemicals that we can’t even pronounce. Combine together the raspberries, oatmeal, honey, and yogurt, and generously apply the mixture directly to your face, avoiding the eye and brow areas. Let it sit for 15 to 20 minutes and rinse it off with lukewarm water. Pat dry but don’t rub.

8. Maintain a Healthy Digestive Tract

The abundant water and fiber contents in most types of raspberries, including the ruby red ones, help to keep your digestive tract healthy and prevent constipation. The adequate amount of dietary fiber ensures regularity, which is important for the everyday elimination of toxins through the stool and bile.

They are a good source of natural sugar. The combination of fiber and sugar that’s harder for your body to digest makes the berries a great option for getting rid of the bouts of constipation. The body has difficulty to break down the sugar, so it simply pushes it out.

They can also act as toners to the intestines and stomach. If you’re looking to treat constipation, aim to eat a bowl of oatmeal combined with plain yogurt and a full handful of raspberries. Feel free to add some other berries you like.

9. Strengthen Your Immune System

If you’re feeling chronically tired, unhealthy, and sluggish, and you don’t stop suffering from various health issues, it may be a sign of weak immune system. A weak immunity makes it harder for you to fight and treat illnesses and it can stop you from living a happy life.

Packed with a wide variety of vitamins including vitamin A, vitamin C, and vitamin E, raspberries promise the huge immune system-boosting results, if you eat them regularly. They will help you combat seasonal colds and flus, fight bacterial infections, prevent the free radicals from moving around your body, and overall maintain a healthy immune system. The stronger your immunity is, the longer you are likely to live.

10. Reduce Your Risk of Diabetes

According to the World Health Organization, diabetes remains and will predictably remain (by 2030) the seventh leading cause of death in the USA and the fourth in most developed countries. It’s the major cause of kidney failure, blindness, lower limb amputation, heart attacks, and stroke. Millions of people die each year because of diabetes.

Consuming more berries, such as raspberries, blueberries, and blackberries, may significantly lower your risk of developing diabetes. Raspberries have a relatively low glycemic index and a high fiber content, making them a healthy addition to the diet of people who watch their blood sugar levels or just want to prevent diabetes. Thanks to a high fiber content, raspberries help to keep your blood sugar stable and avoid blood glucose spikes.

9 Fun Facts About Raspberries

Known as nature's candy, raspberries have a long history dating back to the prehistoric times. The first mention of wild raspberries in the historical records and literature was found in an old 1548 English book about the herbal medicine. Obviously, there are many interesting facts that you probably didn’t know about. While these facts aren’t as critical as nutritional facts, knowing the origin and secrets of the foods you put in your body will never hurt. Enjoy learning about the berries that have been eaten for thousands of years:

  • Originated from eastern Asia, people began to cultivate raspberries in France and England in nearly the 1600s.
  • One raspberry consists of almost 100 to 120 tiny individual fruits filled with one seed, which is called drupelets. The drupelets are arranged in a helmet-shaped structure around the centrally positioned tiny stem. When you pick raspberries, the stem stays on the mother plant, thus the berries have the hole in the middle, unlike blackberries, for example, which resemble raspberries.
  • There are more than 200 species of raspberries worldwide, including the summer-bearing raspberries, ever-bearing raspberries, black and purple raspberries, red and yellow raspberries, blackcaps, canby, nessberry, boyne, amber, early red, willamette, sumner, and many more.
  • The gold raspberries are the sweetest variety to choose.
  • Raspberries have been crossed with many other berries to create the new species. The nessberry is a cross between a blackberry, raspberry, and a dewberry. The loganberry is a cross between blackberries and raspberries while the boysenberry is a cross between loganberries, blackberries and red raspberries.
  • In some cultures, raspberries are highly symbolic. In the Philippines, people hang the raspberry canes from the outside of their houses to ward off evil spirits. The Christian art interprets raspberries as the symbol for kindness. In Germany, people tie the raspberry canes to the horses’ bodies, believing the animals would be calmer.
  • Once picked, raspberries don't continue to ripen. If you pick unripe green berries, don’t expect them to turn red or yellow.
  • The root of the raspberry plants can survive more than 10 years. The stem, though, is biennial - it dies after 2 years but then is replaced with the new stem.
  • Russia is the world’s biggest manufacturer of raspberries. It produces up to 125,000 tons of raspberries annually.

Credit: Daria Yakovleva
Credit: Daria Yakovleva | Source

Raspberries

Nutrition Facts
Serving size: 100
Calories 53
Calories from Fat9
% Daily Value *
Fat 1 g2%
Saturated fat 0 g
Carbohydrates 15 g5%
Sugar 5 g
Fiber 8 g32%
Protein 1 g2%
Cholesterol 0 mg
Sodium 1 mg
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

The Possible Side Effects of Eating Too Much Raspberries

Fresh and frozen raspberries are absolutely safe to eat but in moderation. There are no evidence or complaints about the side effects of raspberries, albeit consuming the large amounts can cause nausea, vomiting, and diarrhea.


Pregnant women and breastfeeding moms must consult a doctor before including raspberries in their diets. Some pregnant women reported they became highly sensitive and allergic to the raspberries during pregnancy. Red raspberries may also act like the hormone estrogen, negatively affecting the pregnancy.


If you’re considering raspberry supplementation, be sure to consult your doctor, as the supplements have a plethora of side effects and must be taken only under the direct supervision of your doctor.ntation, be sure to consult your doctor, as the supplements have a plethora of side effects and must be taken only under the direct supervision of your doctor.


In order to avoid any possible side effects of the berries, buy organic raspberries or grow your own ones. Wash them thoroughly and eat not more than 2-3 handfuls of them.

© 2017 Haider

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