Super source
Fibre
4.63 g · 17% DV target
A delicate aggregate fruit with a hollow core and velvety texture, the raspberry offers a tart-sweet profile and is one of the most fiber-dense berries available.
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 .12411
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 .59
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 .1
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 .38
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
4.63 g · 17% DV target
4.82 g · 10% DV target
21.9 mg · 24% DV target
291 mg · Top 14% of fruits
139 mg · Top 15% of fruits
Highly perishable; do not wash until immediately before eating.
Best frozen in a single layer before bagging.
Low carbon footprint, though water usage can be high in certain regions.
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.