Raspberries Nutrition

Raspberries Nutrition

Red or black, the taste of raspberries will leave you asking for more. This article provides information about the various nutrients present in this fruit and its health benefits.
The raspberries belong to the genus Rubus. They have a high commercial value, not only for their taste and flavor, but for their nutrition value too. New cultivars are being introduced at regular intervals to increase yield, quantity and quality, as well as to make the plants more pest resistant.

Nutritional Value

The table provides information about the various nutrients present in this fruit. The table is for one cup of fresh raspberries, equivalent to 123g.

Nutrient Nutritional Value
Calories64.0 calories
Protein1.5 g
Calcium30.7 mg
Potassium186 mg
Magnesium27.1 mg
Phosphorous35.7 mg
Sodium1.2 mg
Folate25.8 mcg
Total Carbohydrate14.7 g
Dietary Fiber8.0 g
Total Fat0.8 g

Health Benefits

The tiny raspberry has a structured hollow space around which there is a collection of smaller seed-containing fruits, called drupelets.

Antioxidants: Like other berries, raspberries also contain a naturally occurring antioxidant substance called ellagic acid, which belongs to the family of phytonutrients called tannins. It helps in prevention of unwanted damage to cell membranes and other structures by inhibiting the growth and neutralizing harmful effects of the free radicals.

Inhibiting Bacteria Growth: Raspberries also contain flavonoids that have been proven to prevent overgrowth of certain infectious bacteria and fungi.

Cancer Protection: Although still under research, it is believed that the antioxidants in them have cancer-inhibiting properties. Regular consumption can reduce the incidence of proliferation of cancer cells and formation of tumors in various parts of the body.

Age-related Macular Degeneration (ARMD): ARMD is the primary cause of vision loss in older adults. Although eating raspberries may not stop the degeneration, it can definitely help to slow down the process.

Heart Healthy: Anthocyanins, antioxidants, and salicylic acid reduce the risk of heart disease and may slow down atherosclerosis. Atherosclerosis, or hardening of the arteries is seen as a major cause for heart related conditions. It also increases the risk of high cholesterol.

Vitamins and Minerals: Raspberries have a good amount of vitamin C and manganese. They are high in dietary fiber as well, making them a fruit for optimal health. Low on sodium and calories make raspberries an excellent dietary inclusion for weight-loss programs. Raspberries can be enjoyed without worrying about calories.