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 Metabolic Health
Metabolic health is about how efficiently your body converts food into energy and maintains stable blood sugar levels. A metabolism-focused diet emphasizes whole foods, balanced macros, and nutrient timing to optimize insulin sensitivity and energy production.
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 Metabolic Health
Magnesium
27.1mgSupports metabolic health by providing essential magnesium
Best Ways to Eat Raspberries (Fresh) for Metabolic 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 building muscle through resistance training - every pound of muscle burns 6-10 calories daily at rest. Combined with a protein-rich diet, this creates a sustainable increase in metabolic rate.
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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