Raspberries (Fresh) Overview
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.
Why Raspberries (Fresh) Helps With Gut Health
Your gut microbiome—the trillions of bacteria in your digestive tract—influences everything from immunity to mood. Feeding these beneficial bacteria with the right foods is essential for digestive health and overall wellbeing.
Raspberries (Fresh) Nutrition Facts
Per 123g (1 cup)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 64 | — |
| Protein | 1.5g | 3% |
| Total Carbohydrates | 14.7g | 5% |
| Dietary Fiber | 8g | 29% |
| Sugar | g | — |
| Total Fat | g | 0% |
| magnesium | 27.1mg | % |
| potassium | 186mg | % |
| vitaminC | 32.2mg | % |
| vitaminK | 9.6mcg | % |
| folate | 25.8mcg | % |
GI: 26 ()
Key Nutrients in Raspberries (Fresh) for Gut Health
Fiber
8gSupports gut health by providing essential fiber
Best Ways to Eat Raspberries (Fresh) for Gut Health
- 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
Pro Tip:
Start slowly when increasing fiber intake to allow your gut bacteria to adapt. A sudden increase can cause temporary bloating and gas.
Raspberries (Fresh) Health Benefits
- 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
Important Considerations
- Common allergen - may cause oral allergy syndrome
- High pesticide residue if not organic
- Small seeds may irritate diverticulitis
- Very perishable - use quickly
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