Nutrition Facts Fruit and Vegetables Raspberry Nutrition Facts and Health Benefits By Barbie Cervoni MS, RD, CDCES, CDN facebook twitter linkedin instagram Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist. Learn about our editorial process Barbie Cervoni MS, RD, CDCES, CDN Reviewed by Reviewed by Ayana Habtemariam, MSW, RDN, LDN on August 28, 2020 facebook instagram Ayana Habtemariam, MSW, RDN, LDN, is a registered dietitian, nutrition therapist, certified intuitive eating counselor, and macro social worker. Learn about our Review Board Ayana Habtemariam, MSW, RDN, LDN on August 28, 2020 Print Verywell / Alexandra Shytsman Table of Contents View All Nutrition Facts Health Benefits Allergies Adverse Effects Varieties When It's Best Storage and Food Safety How to Prepare Recipes Raspberries are a delicate fruit, with a tart flavor and velvety texture. The most common type of raspberry is the red raspberry, but raspberries can also be black, purple, and golden. It should come as no surprise that raspberries are considered a superfood as they are rich in fiber and heart-healthy antioxidants. Raspberry Nutrition Facts The following nutrition information is provided by the USDA for 1 cup (123g) of fresh raspberries. Calories: 64Fat: 0.8gSodium: 0mgCarbohydrates: 14.7gFiber: 8gSugars: 5.4gProtein: 1.5g Carbs Raspberries are low in carbohydrates compared to many other fruits. There are under 15 grams of carbohydrate per cup, with an impressive 8 grams coming from fiber. Just 5.4 grams are from natural sugar. The glycemic index of raspberries is 25 and the glycemic load is 2. Berries, in general, are considered one of the better fruit choices for anyone who is watching their blood sugar. Fats Raspberries contain minimal fat, less than 1 gram per cup. The majority of fatty acids in raspberries are polyunsaturated. Protein Raspberries are not a significant source of protein. They contain 1.5 grams per cup. Vitamins and Minerals Raspberries are rich in many essential vitamins and minerals. For vitamins, raspberries have vitamin C, most of the B-vitamins (especially folate), vitamin A, vitamin E, and vitamin K. The minerals in raspberries include calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, and selenium. Health Benefits Raspberries are well-known for their many health-promoting properties. Here are some of the ways raspberries could benefit you. Promotes Heart Health Red raspberries improve endothelial function and reduce hypertension. Given raspberries' naturally high fiber content, it's no surprise that they also help keep cholesterol levels down. The vitamins in raspberries, including vitamin C and folate, reduce oxidative stress and lower the risk of stroke. Furthermore, raspberries are a good source of potassium, a key electrolyte for lowering blood pressure. Improves Bone Strength Raspberries are a natural source of resveratrol, the compound typically associated with the health benefits of red wine. Multiple studies have shown beneficial effects on bone strength in response to resveratrol, including those citing the induction of osteogenesis (new bone formation) and inhibition of natural bone degradation. Raspberries also provide some calcium. Supports Healthy Weight Management Raspberries are high in fiber and low in calories. Eating 2 cups of fresh raspberries amounts to just 120 calories and a large bowl of filling, delicious fruit. The fiber in raspberries supports weight loss in two ways, reducing the number of calories absorbed and improving satiety. Enjoy raspberries for a snack, dessert, or as part of your meal to maintain a healthy weight. Prevents Sun Damage Red raspberries are loaded with antioxidants and anti-inflammatory properties that are capable of preventing some degree of sun damage when applied topically to the skin. In general, consuming whole fruits appears to reduce reactive oxygen species that cause DNA damage and various forms of cancer. The promising effects of red raspberries specifically have lead to their inclusion in some skincare products for antiaging benefits. Although raspberries can't quite replace sunscreen, they may be a good addition to your skincare regimen. May Help Relieve Arthritis Pain Pain and inflammation are two main issues associated with arthritis. Pomegranates and berries show promising effects for the alleviation of arthritis symptoms. The polyphenols in raspberries have anti-inflammatory effects. Darker berries have a higher concentration of polyphenols, so black raspberries might be an even better choice than red raspberries for this purpose. Allergies According to the American Academy of Asthma, Allergy, & Immunology (AAAAI), raspberries contain several known allergens. It's possible to experience allergy symptoms to raspberries even if you are just allergic to other types of berries. Cross-reactivity between berries can be a complex issue. Discuss concerns with your healthcare provider if you suspect an allergy to raspberries. Adverse Effects Raspberries are a high-fiber food. If you're not used to eating large amounts of fiber, a sudden increase can cause digestive discomfort. Add raspberries to your meal plan gradually to give your body time to adjust. Although raspberries as a whole food don't cause many adverse effects, it's possible to experience issues with the supplement, raspberry ketones. Always speak to your doctor before taking supplements. Varieties There are many varieties of raspberry that range in color from red, gold, and black to purple. Red raspberries include Boyne, Prelude, Lauren, Killarney, and Encore among many others. Some gold varieties are Anne, Double Gold, and Goldie. Bristol, Jewel, Mac Black, and Niwot are types of black raspberries. Purple raspberries include Royalty, Glencoe, and Brandywine. Each variety has its own unique characteristics and preferred growing conditions. When It's Best Depending on the variety, raspberries are harvested between mid-summer through the fall. Most plants continue to produce fruit until the first frost. When purchasing fresh raspberries, look for plump, firm, and fragrant berries that are free of their hulls. Inspect containers for mold as this is a sign the berries are starting to decay. You can find raspberries at the supermarket and farmers market or head to a local farm to pick your own. Another great, cost-effective option (especially off-season) is to buy frozen raspberries, which are frozen at their peak freshness and make for great additions to smoothies and other snacks. Storage and Food Safety Store fresh raspberries in the refrigerator in a box or plastic wrap with holes. Use within 1–2 days, since raspberries tend to spoil quickly once picked. Always wash your hands before handling fresh fruit and rinse raspberries under running water before eating. Preserve berries by canning or freezing. It's best to consume preserved berries within 12 months. How to Prepare Eat raspberries on their own or as part of a meal. Raspberries are a wonderful addition to smoothies, adding rich color and lots of fiber. Raspberries also make for a lovely garnish on the side of your dessert plate or yogurt. Various pastries and desserts include raspberries as a star ingredient, such as scones, muffins, pies, sorbets, etc. Fresh or frozen raspberries can be added to heart-healthy salads, side dishes, and for making a thick, tart sauce to brighten-up protein choices. Recipes Healthy Raspberry Recipes to Try Healthy Raspberry Oatmeal MuffinsLow-Sugar Coconut Raspberry OatmealRaspberry Mango Sorbet Was this page helpful? Thanks for your feedback! Get nutrition tips and advice to make healthy eating easier. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Raspberries, raw. FoodData Central. U.S. Department of Agriculture. Updated April 1, 2019. Managing Dietary Carbohydrates for Better Health. School of Medicine and Public Health University of Wisconsin - Madison. Burton-freeman BM, Sandhu AK, Edirisinghe I. Red raspberries and their bioactive polyphenols: Cardiometabolic and neuronal health links. Adv Nutr. 2016;7(1):44-65. doi:10.3945/an.115.009639 Weiskirchen S, Weiskirchen R. Resveratrol: How much wine do you have to drink to stay healthy?. Adv Nutr. 2016;7(4):706-18. doi:10.3945/an.115.011627 Washington Red Raspberries. North Carolina Cooperative Extension. Wang PW, Cheng YC, Hung YC, et al. Red raspberry extract protects the skin against UVB-induced damage with antioxidative and anti-inflammatory properties. Oxid Med Cell Longev. 2019;2019:9529676. doi:10.1155/2019/9529676 Basu A, Schell J, Scofield RH. Dietary fruits and arthritis. Food Funct. 2018;9(1):70-77. doi:10.1039/c7fo01435j Possible Anaphylaxis to Blueberry: Cross-Reactivity With Other Berries. American Academy of Asthma, Allergy, & Immunology. Updated 2018. Home Fruit Gardens: Table 7.1. Recommended Raspberry Varieties for Pennsylvania. Penn State Extension. Updated 2016. Huyck L. Using, Storing and Preserving Raspberries. Michigan State University Extension. Updated 2012.