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 Heart Health
Your heart health is directly influenced by what you eat. A heart-healthy diet focuses on foods that reduce inflammation, lower LDL cholesterol, and support healthy blood pressure—all while providing essential nutrients for cardiovascular function.
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 Heart Health
Fiber
8gSupports heart health by providing essential fiber
Potassium
186mgSupports heart health by providing essential potassium
Magnesium
27.1mgSupports heart health by providing essential magnesium
Best Ways to Eat Raspberries (Fresh) for Heart 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:
Focus on the overall dietary pattern rather than single 'superfoods.' Consistent consumption of a variety of heart-healthy foods provides the greatest cardiovascular protection.
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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