Red Raspberries: Nutrition Facts, Benefits and More
Raspberries are the edible fruit of a plant species in the rose family.
There are many types of raspberries — including black, purple and golden — but the red raspberry, or Rubus idaeus, is the most common.
Red raspberries are native to Europe and northern Asia and cultivated in temperate areas worldwide. Most US raspberries are grown in California, Washington and Oregon.
These sweet, tart berries have a short shelf life and are harvested only during the summer and fall months. For these reasons, raspberries are best eaten shortly after purchasing.
This article explores the nutritional value and health benefits of raspberries.
Low-Calorie and Packed With Nutrients
Raspberries boast many nutrients despite being low in calories.
One cup (123 grams) of red raspberries contains:
- Calories: 64
- Carbs: 14.7 grams
- Fiber: 8 grams
- Protein: 1.5 grams
- Fat: 0.8 grams
- Vitamin C: 54% of the Reference Daily Intake (RDI)
- Manganese: 41% of the RDI
- Vitamin K: 12% of the RDI
- Vitamin E: 5% of the RDI
- B vitamins: 4–6% of the RDI
- Iron: 5% of the RDI
- Magnesium: 7% of the RDI
- Phosphorus: 4% of the RDI
- Potassium: 5% of the RDI
- Copper: 6% of the RDI
Raspberries are a great source of fiber, packing 8 grams per 1-cup (123-gram) serving, or 32% and 21% of the RDI for women and men, respectively.
They provide more than half of the RDI for vitamin C, a water-soluble nutrient essential for immune function and iron absorption.
Raspberries also contain small amounts of Vitamin A, thiamine, riboflavin, vitamin B6, calcium and zinc.
Potent Antioxidants May Reduce Disease Risk
Antioxidants are plant compounds that help your cells fight and recover from oxidative stress.
Oxidative stress is linked to a higher risk of cancer, diabetes, heart disease and other illnesses.
Raspberries are high in several powerful antioxidant compounds, including vitamin C, quercetin and ellagic acid.
Compared to other berries, raspberries have a similar antioxidant content as strawberries, but only half as much as blackberries and a quarter as much as blueberries.
A review of animal studies suggests that raspberries and raspberry extracts have anti-inflammatory and antioxidative effects that may reduce your risk of chronic diseases, such as heart disease, diabetes, obesity and cancer.
One eight-week study in obese, diabetic mice observed that those fed freeze-dried red raspberry showed fewer signs of inflammation and oxidative stress than the control group.
Another study in mice found that ellagic acid, one of raspberries’ antioxidants, may not only prevent oxidative damage but also repair damaged DNA.
High Fiber and Tannin Content May Benefit Blood Sugar Control
Raspberries are low in carbs and high in fiber, making them a smart choice for anyone watching their carbs.
One cup (123 grams) of raspberries has 14.7 grams of carbs and 8 grams of fiber, which means they have only 6.7 grams of net digestible carbs per serving.
Raspberries also are unlikely to raise blood sugar levels.
The glycemic index (GI) is a measure of how quickly a given food increases your blood sugar. Though the GI for raspberries has not been determined, most berries fall into the low-glycemic category.
Additionally, studies show that raspberries may lower blood sugar and improve insulin resistance.
In animal studies, mice fed freeze-dried red raspberries alongside a high-fat diet had lower blood sugar levels and less insulin resistance than the control group.
The raspberry-fed mice also demonstrated less evidence of fatty liver disease.
Furthermore, raspberries are high in tannins, which block alpha-amylase, a digestive enzyme necessary for breaking down starch.
By blocking alpha-amylase, raspberries may reduce the number of carbs absorbed after a meal, which lessens the impact on your blood sugar.
May Have Cancer-Fighting Properties
Raspberries’ high levels of antioxidants may protect against cancer.
Berry extracts — including those of red raspberries — block the growth of and destroy cancer cells in test-tube studies on colon, prostate, breast and oral (mouth) cancer cells.
In one test-tube study, red raspberry extract was shown to kill up to 90% of stomach, colon and breast cancer cells.
Another test-tube study demonstrated that sanguiin H-6 — an antioxidant found in red raspberries — led to cell death in over 40% of ovarian cancer cells.
Animal studies with raspberries also observe protective effects against cancer.
In one 10-week study on mice with colitis, those fed a diet of 5% red raspberries had less inflammation and a lower risk of cancer than the control group.
In another study, red raspberry extract prevented the growth of liver cancers in mice. The risk of tumor development decreased with larger doses of raspberry extract.
Human studies are necessary before raspberries can be conclusively linked to cancer prevention or treatment.
Other Potential Health Benefits
Because raspberries are high in many nutrients and antioxidants, they may provide other health benefits as well.
May Improve Arthritis
Raspberries have anti-inflammatory properties which may reduce symptoms of arthritis.
In one study, rats treated with red raspberry extract had a lower risk of arthritis than rats in the control group. Additionally, those that developed arthritis experienced less severe symptoms than the control rats.
In another study in rats, those given raspberry extract had less swelling and joint destruction than the control group.
Raspberries are believed to protect against arthritis by blocking COX-2, an enzyme responsible for causing inflammation and pain.
May Aid Weight Loss
One cup (123 grams) of raspberries has only 64 calories and 8 grams of fiber. What’s more, it’s made up of more than 85% water. This makes raspberries a filling, low-calorie food.
Additionally, their natural sweetness may help satisfy your sweet tooth.
The chemical substances naturally found in raspberries may also aid weight loss.
In one study, mice were fed a low-fat diet, a high-fat diet or a high-fat diet supplemented with one of eight berries, including raspberries. Mice in the raspberry group gained less weight than mice only on a high-fat diet.