Raspberries are a small fruit with a slightly sour taste, native to Asia Minor and North America.
While it can be found in different colors, the most common is red raspberry.
It is available in summer and autumn but can be frozen and consumed anytime during the year.
Examples of usage areas of frozen raspberries include making jam by mixing them with chia or adding them to smoothies as a great color and flavor support.
Raspberry is a strong source of antioxidants with its rich content of vitamins C and E.
It protects the body against some types of cancer by protecting cells from damage by free radicals.
In addition, thanks to this content, it supports a healthy skin appearance.
With its high manganese content, it increases the absorption of calcium, an important mineral for vegans.
Thanks to their high dietary fiber, low glycemic index, and tannin content, raspberries control blood sugar levels and help with diabetes management.
Tannins are compounds known to inhibit iron absorption, although the high vitamin C content of raspberries predominates and increases iron absorption.
Raspberries Quick Nutrition Facts
Here's a quick nutrition overview for 3.5 ounces (100 grams) of raspberries:
- Energy: 52 calories
- Carbs: 11.9 grams
- Sugar: 4.42 grams
- Fiber: 6.5 grams
- Protein: 1.2 grams
- Fat: 0.65 grams
- Saturated Fat: 0.019 grams
Jump to a section where you can learn more about raspberries nutrition value, including macronutrients, vitamins, minerals, protein quality, and more.
Health Benefits of Raspberries
Thanks to a significant amount of specific vitamins and minerals, raspberries could provide several health benefits.
Continue reading to discover the potential benefits of consuming raspberries.
May Help in the Healing of Wounds
Vitamin C can help in the healing of wounds.
The deficiency of this nutrient can prevent the efficient healing of the damaged tissues, due to which the patient may suffer from chronic inflammatory damage that can lead to cancerous changes.
Vitamin C is also essential for several critical metabolic processes occurring in the body. It also supports the formation of collagen in the skin and other tissues.
Collagen is a protein that forms the basic structural network of several organs in the body. The primary role of collagen is to strengthen the bones, skin, and blood vessels, thus maintaining the structural integrity of these tissues.
It can reduce or slow down the age-related degenerative changes occurring in these tissues.
It can act as an antioxidant. It regulates the metabolism of oxygen in the body and reduces the release of molecular compounds known as free radicals, which can otherwise damage the cell membranes.
It can also support the process of iron absorption and play a role in infection-fighting by stimulating the activities of immune cells like lymphocytes.
Vitamin C is also needed for the production of brain chemicals called neurotransmitters.
May Boost Calcium Absorption
Manganese is a vital nutrient that helps in the formation of connective tissue, blood clotting factors, bones, and reproductive hormones.
It also supports the metabolism of fat and carbohydrate and enhances calcium absorption. It can help with blood sugar regulation, thereby improving glycemic control in patients with diabetes.
Manganese is also needed for normal nerve and brain function. When combined with other nutrients like calcium and zinc, manganese can support the bone formation processes and improve bone mineral density.
This is especially important for postmenopausal women and older men who are at a higher risk of osteoporosis due to the decline in bone mineral density.
Manganese is an integral part of the body’s antioxidant mechanisms. It helps in the synthesis of an enzyme called superoxide dismutase, which acts as a powerful antioxidant in the body and prevents oxidative stress linked to the high risk of cancer, autoimmune disorders, and diabetes.
It can also reduce inflammation and hence, can be useful as a potential therapeutic agent for the management of inflammatory disorders such as osteoarthritis and inflammatory bowel disease.
Raspberries Nutrition Facts
Continue reading to find out the following raspberries nutrition information:
- Vitamin Content
- Mineral Content
- Amino Acid Profile
- Fat Breakdown
- Carbohydrate Breakdown
Macronutrients, often called macros, are most commonly used term when it comes to eating a healthy diet or losing weight. There are three types of macronutrients: carbohydrates, proteins, and fats.
Macronutrients provide energy to your body and allows it to function properly. The following table contains the information on raspberries macronutrients, while reading further will give you a better understanding on each of these macronutrients.
|Carbohydrate||4% DV||11.9 g|
|Protein||2% DV||1.2 g|
|Fat||1% DV||0.65 g|
Raspberries are excellent source of Vitamin C.
They also contain Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B9 (Folate), Vitamin E, and Vitamin K in a small amount.
Here's the full raspberries vitamin content per 100g:
|Vitamin A||1% DV||33 IU|
|Vitamin C||29% DV||26.2 mg|
|Vitamin D||0% DV||0 µg|
|Vitamin B1 (Thiamine)||3% DV||0.032 mg|
|Vitamin B2 (Riboflavin)||3% DV||0.038 mg|
|Vitamin B3 (Niacin)||4% DV||0.598 mg|
|Vitamin B5 (Pantothenic acid)||7% DV||0.329 mg|
|Vitamin B6 (Pyroxidine)||3% DV||0.055 mg|
|Vitamin B9 (Folate)||5% DV||21 µg|
|Vitamin B12 (Cobalamin)||0% DV||0 µg|
|Vitamin E||6% DV||0.87 mg|
|Vitamin K||7% DV||7.8 µg|
Raspberries are excellent source of Manganese.
They also contain a good amount of Copper and some Iron, Magnesium, and Zinc.
Here's the full raspberries mineral content per 100g:
|Calcium||2% DV||25 mg|
|Copper||10% DV||0.09 mg|
|Fluoride||0% DV||0 mg|
|Iron||4% DV||0.69 mg|
|Magnesium||5% DV||22 mg|
|Manganese||29% DV||0.67 mg|
|Phosphorus||2% DV||29 mg|
|Potassium||3% DV||151 mg|
|Selenium||0% DV||0.2 μg|
|Sodium||0% DV||1 mg|
|Zinc||4% DV||0.42 mg|
Protein and Amino Acid Profile
Raspberries contain 1.2 g of protein per 100 g, or in other words, raspberries provide 2.31 g of protein per 100 kcal.
Similarly to most other plant proteins, protein in raspberries contain all nine essential amino acids, however, they are a little bit low in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
|Histidine Low||0% DV||0 g|
|Isoleucine Low||0% DV||0 g|
|Leucine Low||0% DV||0 g|
|Lysine Low||0% DV||0 g|
|Methionine Low||0% DV||0 g|
|Phenylalanine Low||0% DV||0 g|
|Threonine Low||0% DV||0 g|
|Tryptophan Low||0% DV||0 g|
|Valine Low||0% DV||0 g|
Around 11% of the calories in raspberries are from fat. Raspberries have 0.65 grams or 1% of recommended daily values per 100g.
Saturated fat and trans fat can increase cholesterol levels and increase the heart disease risk.
Raspberries fat content mostly consists of healthy unsaturated fats.
According to FDA, dietary cholesterol should be kept below 300 mg per day. Luckily, raspberries is cholesterol free.
Raspberries do not contain trans fats. Trans fats should be kept as low as possible.
|Total Fat||1% DV||0.65 g|
|Saturated Fat||0% DV||0.019 g|
|Monounsaturated Fat||do not have a %DV||0.064 g|
|Polyunsaturated Fat||do not have a %DV||0.375 g|
|Trans Fats||do not have a %DV||0 g|
|Cholesterol||0% DV||0 mg|
92% of the calories in raspberries come from carbohydrates.
Carbs in raspberries are mostly fiber (55%), followed by sugars and starch.
When it comes to sugars, raspberries are relatively low in sugar, containing grams of sugar per 100g.
Raspberries are a great source of fiber, and considered as a "high fiber food", as the contain 20.3 grams of fiber per serving.
According to U.S. government's National Labeling and Education Act (NLEA), food must contain 5 grams or more of dietary fiber per serving to be labeled as high fiber food.
Total amount of fiber in 100g of raspberries is 6.5.
|Total Carbohydrate||4% DV||11.9 g|
|Dietary Fiber||23% DV||6.5 g|
|Sugars||9% DV||4.42 g|
Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.
Raspberries Nutrients, U.S. Department of Agriculture, Agricultural Research Service
Listing of vitamins, Harvard Health Publishing, Harvard Medical School
Appendix 7. Nutritional goals for age-sex groups based on dietary reference intakes and Dietary Guidelines recommendations. (n.d.).
International tables of glycemic index and glycemic load values 2021: a systematic review
Health Claim Notification for Saturated Fat, Cholesterol, and Trans Fat, and Reduced Risk of Heart Disease
Nutrient Recommendations: Dietary Reference Intakes (DRI), Food and Nutrition Board of the National Academies of Sciences Engineering, and Medicine
Protein And Amino Acid Requirements In Human Nutrition, WHO
Nutrition Facts Labeling RDIs Nutrients, U.S. Food and Drug Administration
Nutrition Facts Labeling DRVs Food Components, U.S. Food and Drug Administration