Raspberry Nutrition Benefits and Facts

Nutritional summary

Raspberries are notably high in dietary fiber compared to other common fruits, providing approximately 6.5 to 8 grams per cup . This fiber is predominantly insoluble (fiber that does not dissolve in water and adds bulk to stool), which supports gastrointestinal health and regular digestion .
Replacing common fruits like apples or bananas with raspberries significantly increases the intake of anthocyanins (the pigments that give berries their deep red color) without adding extra calories or sugar . These compounds are well-established for their role in supporting cardiovascular health .
One cup of raspberries provides 36 mg of Vitamin C, meeting a substantial portion of the daily requirement for supporting immune function and skin health .
Early research into berry-based diets suggests they may have a positive influence on cognitive function, though more long-term human trials are needed to confirm these specific effects .

Interesting fact

Unlike many other fruits, raspberries do not continue to ripen after they are picked, meaning they must be harvested at the peak of their sugar content.

Standout nutrients

ACE

SOURCE

Total Phenolic Acids

ACE

SOURCE

Sum of Polyphenols

GREAT

SOURCE

Total Flavonoids

GREAT

SOURCE

Vitamin C

kcal per 100g

Protein1.06g

Fat0.50g

Carbs2.52g

Fiber4.33g

Sugar4.82g

Fat breakdown

Polyunsat0.29g

Monounsat0.12g

Saturated0.07g

Seasonality

JanFebMarAprMayJunJulAugSepOctNovDec

PeakIn seasonOther months

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Lighter footprint

Low carbon footprint, though water usage can be high in certain regions.

Confidencemedium

Storage

Refrigerate

1–2 days

Highly perishable; do not wash until immediately before eating.

Freeze

6–12 months

Best frozen in a single layer before bagging.

Flavour

Data & Sources

Harmonized from 5 validated sources

French Food Database

1 contributing source food

Phenol-Explorer

1 contributing source food

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Raspberries | SNAP-Ed

[1]snaped.fns.usda.gov

Review of Functional and Pharmacological Activities of Berries - PMC

[2]pmc.ncbi.nlm.nih.gov

Effect of berry-based supplements and foods on cognitive function: a systematic review - PMC

[3]pmc.ncbi.nlm.nih.gov

Red Fruits Composition and Their Health Benefits—A Review - PMC

[4]pmc.ncbi.nlm.nih.gov

Effect of replacing commonly consumed fruit in the United States with berries in the USDA healthy Dietary Patterns: a modeling analysis - PMC

[5]pmc.ncbi.nlm.nih.gov

Impact of a “vegetables first” approach to complementary feeding on later intake and liking of vegetables in infants: a study protocol for a randomised controlled trial - PMC

[8]pmc.ncbi.nlm.nih.gov

'Superfoods': Reliability of the Information for Consumers Available ...

[9]pmc.ncbi.nlm.nih.gov

The Role of Dietary Fiber in Health Promotion and Disease Prevention

[11]www.ncbi.nlm.nih.govncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

100.0

Version

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