Raspberry Nutrition

Things to Know about Raspberry Nutrition

Understanding raspberry nutrition is a great way to help fulfill your dietary requirements for nutrients and vitamins. Raspberries are sweet and delicious. They make an excellent summertime snack or addition to desserts and smoothies. Raspberries are also wonderful to eat raw and are filled with a variety of healthy nutrients and vitamins.


Known as a summer time fruit, most raspberries are grown and cultivated in California. Raspberries are actually related to the rose family, and grow on thorny brambles. This can make picking raspberries slightly harder. Raspberries have a very specific texture. They are made up of smaller seed-containing sections that are structured around a hollow center. This makes them part of the aggregate fruits category.

Nutritional Content

Not only are raspberries sweet, but they are very nutritious as well. A serving of raspberries, which is about one cup or 123 grams, contains only 64 calories. They are also high in protein; a serving contains about 1.48 grams of protein. They are also very high in fiber, which is a very healthy and natural way to regulate your digestive system. With 8 grams of fiber, or about 32% of your daily recommended intake, raspberries are a good way to stay regular. Raspberries are also low in saturated fats, monosaturated fats and polyunsaturated fats. These are fats that can have a negative effect on the human body. There is also no cholesterol in raspberries, making them an excellent part of a heart healthy diet plan.

Raspberries also contain a number of micronutrients that are useful for maintaining a healthy body weight and nutrient amounts. Raspberries contain calcium, iron, magnesium, potassium, zinc, Thiamin, Riboflavin, Niacin, Pantothenic Acid, Folate, beta Carotene, as well as the vitamins C, B6, A, E, and K. In fact, one serving of raspberries will give you 51 % of your recommended daily Vitamin C intake, and 62% of your daily recommended intake of manganese. One cup of raspberries also contains 167 micrograms of Lutein and Zeaxanthin, which are helpful to maintain vision. In fact, eating 3 or more servings of fruits such raspberries each day decreases your possibility of developing age-related macular degeneration by 35%. Another very useful ingredient of raspberries is called Ellagic acid. This phytochemical has shown some promise in laboratory tests in reducing cancerous tumors. Ellagic acid may even have some cancer prevention abilities and may have antioxidant and antimicrobial properties as well. Cancer research suggests that fruits such as raspberries have certain properties that inhibit the work of specific metalloproteinase enzymes. These enzymes can be responsible for allowing cancer cells to invade the body and spread. 

As you can clearly see, raspberry nutrition is worth knowing about. By adding raspberries to your carefully constructed diet plan, which should be filled with other fruits, vegetables, proteins and carbohydrates, you can be sure to get all of the necessary nutrients and vitamins necessary to maintain a healthy and disease free body. Raspberries are highly coveted fruits for their nutritional value and sweet taste, but they are usually in short supply. They also perish quickly, so be sure to consume your raspberries as soon as possible. They will remain fresh if refrigerated for about 2 days. A good way to help ensure that you can get the many health benefits from raspberries all year long is to buy fresh berries and freeze them for the long cold winters. There are hundreds of ways to prepare raspberries in breakfasts, lunches, dinners and desserts. Making sure that you eat your daily servings of fruits will help you live a healthy lifestyle. So now that you know about raspberry nutrition, you can feel good about enjoying this tasty fruit.