What is Raspberries (Fresh)?
Raspberries are exceptionally high in fiber and antioxidants while being low in sugar compared to other fruits. These berries contain ellagic acid and anthocyanins that fight inflammation and may reduce cancer risk. Raspberries support heart health, blood sugar control, and provide nearly half daily fiber needs in one cup.
Key Highlights
- Exceptionally high fiber (8g per cup, 32% DV)
- Rich in antioxidants including ellagic acid
- Low glycemic index (26) suitable for diabetes
- Good vitamin C source (54% DV)
- Contains manganese for metabolism
- May reduce cancer risk in studies
- Supports heart health and blood pressure
- Only 64 calories per cup with low sugar
Raspberries (Fresh) Nutrition Facts
Nutrition values per 123 g (123g)
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 64 | - |
| Total Fat | 0g | 0% |
| Saturated Fat | 0g | 0% |
| Cholesterol | mg | 0% |
| Sodium | mg | 0% |
| Total Carbohydrates | 14.7g | 5% |
| Dietary Fiber | 8g | 29% |
| Sugars | 0g | - |
| Protein | 1.5g | 3% |
| Vitamins | ||
| Vitamin C | 32.2mg | 0% |
| Vitamin K | 9.6mcg | 0% |
| Folate | 25.8mcg | 0% |
| Minerals | ||
| Magnesium | 27.1mg | 0% |
| Potassium | 186mg | 0% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Health Benefits of Raspberries (Fresh)
Exceptionally high fiber (8g per cup, 32% DV)
Exceptionally high fiber (8g per cup, 32% DV)
Rich in antioxidants including ellagic acid
Rich in antioxidants including ellagic acid
Low glycemic index (26) suitable for diabetes
Low glycemic index (26) suitable for diabetes
Good vitamin C source (54% DV)
Good vitamin C source (54% DV)
Contains manganese for metabolism
Contains manganese for metabolism
May reduce cancer risk in studies
May reduce cancer risk in studies
Supports heart health and blood pressure
Supports heart health and blood pressure
Only 64 calories per cup with low sugar
Only 64 calories per cup with low sugar
Raspberries (Fresh) for Your Health Goals
Discover how Raspberries (Fresh) can support your specific nutrition and health goals:
Raspberries (Fresh) for Weight Loss
Exceptionally high fiber with low calories and sugar
Relevance: 9.4/10Raspberries (Fresh) for Gut Health
High fiber supports healthy microbiome and regularity
Relevance: 8.8/10Raspberries (Fresh) for Heart Health
Antioxidants and fiber support cardiovascular health
Relevance: 8.4/10Raspberries (Fresh) for Metabolic Health
Low glycemic with fiber for blood sugar control
Relevance: 8.1/10Raspberries (Fresh) for Anti Aging
Rich in ellagic acid and anthocyanins that fight aging
Relevance: 7.8/10Raspberries (Fresh) for Immune Health
Vitamin C and antioxidants support immune function
Relevance: 7.4/10How to Select & Store Raspberries (Fresh)
🏠 Storage Tips
- Refrigerate unwashed raspberries for 2-3 days maximum - very perishable
- Wash just before eating
- Remove any moldy berries immediately
- Freeze in single layer for up to 1 year
Best Ways to Eat Raspberries (Fresh)
Quick Recipe Ideas
- Eat fresh as convenient snack
- Add to smoothies or smoothie bowls
- Top yogurt, oatmeal, or cereal
- Make fresh raspberry sauce for desserts
- Freeze for use year-round
- Add to salads with nuts and cheese
Track Raspberries (Fresh) in Your Diet
Use Nutrivio to log Raspberries (Fresh) and see how it fits your daily nutrition goals. Get personalized recommendations based on your health profile.
