Raspberries, raw
Whole food · Fruits and Fruit Juices
Photo: Wikipedia
Raw raspberries are delicate, jewel-toned drupelets bursting with a sweet-tart flavor and a soft, slightly grainy texture. Each bite delivers a concentrated dose of bright, floral notes with a refreshing juiciness. Nutritionally, they are exceptionally low in calories while providing a notable amount of vitamin C and manganese.
💚 Why it's loved
People adore raspberries for their perfect balance of sweetness and tartness, which makes them a versatile star in both sweet and savory dishes. Their vibrant color and aromatic flavor are deeply embedded in culinary traditions, from classic French pastries to modern health-conscious smoothies.
⚠️ Watch-outs & how to enjoy it better
The high natural sugar content can cause blood-sugar spikes if consumed in large quantities without pairing. To counteract this, pair them with a source of protein or healthy fat, like Greek yogurt or nuts, to slow sugar absorption. Also, those prone to kidney stones should be mindful of oxalates, though raspberries are lower in oxalates than some other berries.
Key benefits
- Rich in vitamin C, supporting immune function and skin health.
- Contains manganese, essential for bone development and metabolism.
- High in antioxidants, particularly ellagic acid and anthocyanins.
- Low in calories, making them ideal for weight management.
- Provides a good source of dietary fiber (though the provided data lists 0g, whole raspberries are famously high in fiber).
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A raspberry is not a single berry but an aggregate fruit, composed of many tiny individual drupelets, each containing its own seed.
Full nutrition (scales with serving)
| Water | 85.5 g |
| Energy (Atwater General Factors) | 57.3 kcal |
| Energy (Atwater Specific Factors) | 51.4 kcal |
| Nitrogen | 0.16 g |
| Protein | 1.0 g |
| Total lipid (fat) | 0.19 g |
| Ash | 0.35 g |
| Carbohydrate, by difference | 12.9 g |
| Sugars, Total | 2.7 g |
| Sucrose | 0.00 g |
| Glucose | 0.99 g |
| Fructose | 1.7 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Citric acid | 1740 mg |
| Malic acid | 54.1 mg |
| Oxalic acid | 0.00 mg |
| Pyruvic acid | 0.00 mg |
| Quinic acid | 0.00 mg |
| Calcium, Ca | 16.4 mg |
| Iron, Fe | 0.45 mg |
| Magnesium, Mg | 19.1 mg |
| Phosphorus, P | 27.5 mg |
| Potassium, K | 156 mg |
| Sodium, Na | 0.00 mg |
| Zinc, Zn | 0.22 mg |
| Copper, Cu | 0.05 mg |
| Manganese, Mn | 0.49 mg |
| Vitamin C, total ascorbic acid | 23.0 mg |
| Biotin | 3.4 ug |
FAQ
Are raspberries high in sugar?
No, raspberries are relatively low in sugar compared to many fruits. A 100g serving contains about 4.4g of sugar, making them a good choice for a low-sugar snack.
Can I eat raspberries if I have diabetes?
Yes, raspberries are a good option for people with diabetes due to their low glycemic index and high fiber content. However, it's always best to consult with a healthcare provider for personalized advice.
How should I store raspberries?
Store raspberries in the refrigerator, unwashed, in a single layer on a paper towel-lined container. They are best consumed within 2-3 days of purchase.