Read about the nutrition facts, health benefits, nutritional value and calories found in Raspberry

Raspberry Nutrition

Bright red, elegant black or golden yellow, raspberries are fruits with an irresistible texture and juicy flesh that is enough to send your cravings skyrocketing! A single bite into one of these tiny fruits is sure to leave you wanting for more. Technically, one raspberry is a compilation of smaller seed containing fruits, making it a collection or an aggregate fruit. With popular varieties like Amity, Latham, Meeker, Willamette, Fall Gold, Brandywine and Black Hawk, raspberries are not only eaten in their fruit form, but they are also used frequently in shakes, fruit salads, jams and jellies. One of major role of this fruit is to provide the body with antioxidants necessary to carry on daily functions. To provide you with more information on the health benefits and nutrition facts about raspberries, read the sections below.



Archeological evidences take raspberries back to the Paleolithic period when humans hunted for their sustenance. There is proof that these fruits were eaten by cave dwellers belonging that era. Although, it is believed that the Greeks discovered them in the 1st century BC, they were not the first to consume them. It was only in the 4th century AD that raspberries began to be cultivated by the Romans (as documented by Palladius). From here, it spread to different parts to Europe. However, the development, hybridization and improvement of raspberries throughout the Middle Ages were credited to the British, who eventually exported them to the United States in the late 18th century. The black raspberry, being native to North America, was not cultivated until the 1800s because the red ones exported by England were considered more desirable. Currently, Russia, Poland, Yugoslavia, Germany, Chile and the United States are amongst the leading producers of raspberries.


Health Benefits of Rasbhari (Raspberries)

  • Raspberries have shown to suppress the growth of cancerous formations. According to studies, phenolic flavonoid phytonutrients such as anthocyanins, ellagic acid, quercetin, gallic acid, cyanidins, kaempferol and salicylic acid provide protection against tumours, inflammation, ageing and neurological diseases.

  • The fruits are rich in antioxidant vitamins such A, C and E that are proven to be beneficial for the overall health. Vitamin C, in particular, is known to enhance immunity of the body against infectious agents and reduce cardiovascular damage by neutralizing free radicals.

  • Raspberries are rich in flavonoid polyphenolic antioxidants such as lutein, zeaxanthin and beta carotene, which fight against the oxygen-derived free radicals and reactive oxygen species (ROS) that are known to cause various diseases and ageing.

  • Another health benefit of raspberries comes from the fact that it provides protection against age-related macular degeneration and increases the body’s resistance towards cataracts and glaucoma.

  • Raspberries are rich in compounds such as magnesium, iron, copper and manganese that increase red blood cells in the body and decrease anemia.  Moreover, they have very low levels of sodium, known to increase the blood pressure, and high levels of potassium, known to lower blood pressure and keep it under control without causing major fluctuations.

  • Compounds such as the vitamin B complex group, vitamin K, niacin, riboflavin and folic acid improves the metabolism of carbohydrates, proteins and fats. Moreover, these fruits are rich in dietary fiber and low in calories and saturated fat.

  • Raspberries are considered excellent for diabetics as they contain a low calorie sugar substitute called Xylitol. This is an equivalent to 9.6 calories as compared to 1 teaspoon of sugar with 15 calories in it.


Nutritional Value & Calories In Raspberries 

Amount: 1 cup

Weight: 156 g

Basic Components

1.9 g


133.7 g


0.8 g


Total Calories


Calories From Carbohydrates


Calories From Fats


Calories From Proteins


Total Carbohydrates

19 g

Dietary Fiber

10 g


6.9 g


200 mg

Fats & Fatty Acids

Total Fat

1 g

Saturated Fat

30 mg

Monounsaturated Fat

100 mg

Polyunsaturated Fat

585 mg

Omega-3 Fatty Acids

197 mg

Omega-6 Fatty Acids

388 mg


Vitamin A

51 IU

Vitamin C

41 mg

Vitamin E

1.4 mg

Vitamin K

12 mcg


50 mcg


59 mcg


933 mcg

Vitamin B6

86 mcg


33 mcg

Pantothenic Acid

513 mcg


19.2 mg


1.2 mg


39 mg


1.1 mg


34 mg


45 mg


236 mg


1.6 mg


655 mcg


140 mcg


1 mg


0.31 mcg


How many calories in raspberries (per 100 gm)

Raspberries have about 52 calories per 100g of weight.


How to Buy Raspberries

  • Raspberries are highly perishable foods so they must be consumed quickly.

  • Buying from a local farmer instead of a supermarket increases your chances of getting a fresh bunch of raspberries.

  • Whether black, red or golden, pick raspberries that are deep in colour. Avoid the dull or white ones as this indicates that the fruits were picked before being fully ripe.

  • Choose fruits that are plump and firm to touch, while discarding those that are soft, mushy or moldy. There must not be any visible blemishes or hulls attached to the surface.

  • If you intend to buy pre-packaged raspberries then make sure that they are not crushed together as this might damage or crush them. Avoid packaging that show signs of moisture.


Raspberries Storage Tips

  • If stored properly, the life of raspberries can be extended to a few more days and on freezing, even up to a year.

  • Do not leave raspberries at room temperature even immediately after purchasing. Storing these fruits in a refrigerator allows them to stay fresh for a couple of days. Keep spoiled raspberries away from the regular bunch.

  • Raspberries frozen in a proper manner can last up to a year. For this purpose, wash the fruits gently with a pressured sink sprayer without damaging them. Use a paper towel gently pat them dry and spread on a plate. Cover the clean raspberries with a plastic wrap and put them in a freezer for 6-8 hours. After this, take it out, place them in a plastic bag and put it back into the freezer. This will last approximately a year. Adding lemon juice to the bag will preserve their colour too.

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