There space many types of raspberries — including black, purple and golden — yet the red raspberry, or Rubus idaeus, is the most common.

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Red raspberries are aboriginal to Europe and also northern Asia and also cultivated in temperate locations worldwide. Many US raspberries room grown in California, Washington and also Oregon.

These sweet, cake berries have a brief shelf life and are harvest only throughout the summer and also fall months. For these reasons, raspberries are best eaten quickly after purchasing.

This short article explores the nutritional value and health benefits of raspberries.

Low-Calorie and Packed through Nutrients

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Raspberries boast countless nutrients regardless of being low in calories.

One cup (123 grams) the red raspberries consists of (1):

Calories: 64Carbs: 14.7 gramsFiber: 8 gramsProtein: 1.5 gramsFat: 0.8 gramsVitamin C: 54% that the Reference daily Intake (RDI)Manganese: 41% the the RDIVitamin K: 12% of the RDIVitamin E: 5% of the RDIB vitamins: 4–6% of the RDIIron: 5% of the RDIMagnesium: 7% the the RDIPhosphorus: 4% of the RDIPotassium: 5% the the RDICopper: 6% the the RDI

Raspberries space a good source the fiber, packing 8 grams every 1-cup (123-gram) serving, or 32% and also 21% that the RDI because that women and men, respectively (1).

They provide more than half of the RDI for vitamin C, a water-soluble nutrient vital for immune duty and iron absorb (2).

Raspberries also contain small amounts of Vitamin A, thiamine, riboflavin, vitamin B6, calcium and zinc (1).


Raspberries are a good source of fiber and also vitamin C. Castle contain plenty of other vital vitamins and also minerals as well.

Potent Antioxidants may Reduce condition Risk

Antioxidants room plant compound that aid your cell fight and recover from oxidative stress.

Oxidative stress and anxiety is attached to a higher risk that cancer, diabetes, heart an illness and other illnesses (3).

Raspberries are high in several powerful antioxidant compounds, consisting of vitamin C, quercetin and ellagic mountain (4, 5).

Compared to other berries, raspberries have a similar antioxidant contents as strawberries, but only fifty percent as much as blackberries and also a quarter as much as blueberries (5).

A evaluation of pet studies argues that raspberries and also raspberry extracts have actually anti-inflammatory and also antioxidative impacts that may reduce your danger of chronic diseases, such as heart disease, diabetes, obesity and cancer (6).

One eight-week study in obese, diabetic mice observed the those fed freeze-dried red raspberry showed fewer signs of inflammation and oxidative stress than the control group (7).

Another examine in mice uncovered that ellagic acid, one of raspberries’ antioxidants, may not only prevent oxidative damage but likewise repair damaged DNA (8).


Raspberries space high in antioxidants, plant compounds the protect against cell damage. Antioxidants may reduce your hazard of specific chronic diseases.

Raspberries room low in carbs and also high in fiber, making lock a smart selection for anyone watching their carbs.

One cup (123 grams) of raspberries has 14.7 grams of carbs and 8 grams the fiber, which way they have only 6.7 grams of net digestible carbohydrate per offer (1).

Raspberries also are unlikely to progressive blood sugar levels.

The glycemic index (GI) is a measure of how quickly a offered food increases your blood sugar. Though the GI because that raspberries has not to be determined, most berries loss into the low-glycemic category.

Additionally, studies present that raspberries may lower blood sugar and improve insulin resistance.

In pet studies, mouse fed freeze-dried red raspberries alongside a high-fat diet had lower blood street levels and also less insulin resistance 보다 the regulate group (9, 10).

The raspberry-fed mice likewise demonstrated less evidence of fat liver condition (9).

Furthermore, raspberries are high in tannins, i beg your pardon block alpha-amylase, a digestive enzyme essential for breaking under starch (11).

By blocking alpha-amylase, raspberries may reduce the number of carbs soaked up after a meal, i beg your pardon lessens the affect on her blood sugar.


Raspberries might positively affect your blood sugar as result of their high fiber and tannin content.

Raspberries’ high level of antioxidants might protect against cancer (4, 5).

Berry extracts — consisting of those that red raspberries — block the expansion of and also destroy cancer cells in test-tube studies on colon, prostate, breast and also oral (mouth) cancer cell (12).

In one test-tube study, red raspberry extract was displayed to kill approximately 90% of stomach, colon and also breast cancer cells (13).

Another test-tube study demonstrated the sanguiin H-6 — one antioxidant uncovered in red raspberries — brought about cell death in over 40% of ovarian cancer cell (14).

Animal studies with raspberries additionally observe protective effects versus cancer.

In one 10-week examine on mice with colitis, those fed a diet that 5% red raspberries had actually less inflammation and a lower risk the cancer than the manage group (15).

In an additional study, red raspberry extract impede the expansion of liver cancers in mice. The hazard of tumor development decreased with larger doses the raspberry extract (16).

Human studies room necessary prior to raspberries can be conclusively connected to cancer prevention or treatment.


Raspberries contain valuable compounds that might combat assorted cancers, including those of the colon, breast and liver. However, researches in people are needed.

Because raspberries room high in plenty of nutrients and also antioxidants, castle may administer other health benefits together well.

May improve Arthritis

Raspberries have anti-inflammatory properties which might reduce symptoms of arthritis (6).

In one study, rats treated v red raspberry extract had actually a reduced risk the arthritis than rats in the control group. Additionally, those that developed arthritis experienced much less severe symptoms 보다 the regulate rats (17).

In one more study in rats, those provided raspberry extract had less swelling and joint damage than the manage group (18).

Raspberries are thought to protect versus arthritis by prevent COX-2, one enzyme responsible for resulting in inflammation and pain (19, 20).

May help Weight Loss

One cup (123 grams) the raspberries has actually only 64 calories and also 8 grams of fiber. What’s more, it’s made up of more than 85% water. This makes raspberries a filling, low-calorie food (1).

Additionally, their herbal sweetness may help satisfy your sweet tooth.

The chemistry substances naturally found in raspberries might also assist weight loss.

In one study, mice to be fed a low-fat diet, a high-fat diet or a high-fat diet supplemented with among eight berries, including raspberries. Mice in the raspberry group gained less weight than mice only on a high-fat diet (21).

Raspberry ketone supplements are widely promoted for load loss. However, little research has actually been carried out on them.

In one pet study, mouse fed a high-fat diet and given high sheep of raspberry ketones obtained less weight than mice in the manage group (22).

The just human-based study on raspberry ketones and weight loss used a complement containing several various other substances, including caffeine, do it impossible to identify whether raspberry ketones were responsible for any positive effects (23).

While tiny evidence says that raspberry ketone supplements aid weight loss, eat whole, new raspberries may assist you shed weight.

May Combat Aging

Raspberries room high in antioxidants, i m sorry can assist reduce indications of aging through fighting totally free radicals in your body.

Antioxidants have been linked to longer lifespans in various animal models and also show anti-aging impacts in human beings (24).

Raspberries are also high vitamin C, which is necessary for healthy skin. It may enhance collagen production and also reverse damage to skin brought about by UV light ray (25).

In one eight-week study, aging rats fed a diet with 1% or 2% raspberries showed improved motor functions, including balance and also strength (24).


Raspberries might reduce arthritis risk, help weight loss and also decrease indications of aging.

Fresh raspberries have actually a brief shelf life, therefore you need to purchase in your ar grown berries whenever possible and eat them within one to two days.

Since raspberries are harvested during the summer and fall, new raspberries will certainly be best at those times.

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When selecting raspberries, be certain to avoid any type of that look at crushed or moldy.

Raspberries need to be refrigerated in packaging the protects them native damage.

Keep in mind that you can eat raspberries year-round by buying lock frozen. This berries are frozen automatically after harvesting. Review labels closely to for sure you’re no getting included sugar.

Raspberries are additionally a popular ingredient in jams and also jellies. Look for all-fruit diffusion without added sweeteners.

Here room some ways to incorporate raspberries right into your diet:

Eat fresh raspberries as a snack.Add raspberries to grain or oatmeal. Height whole-grain pancakes or waffles through raspberries.Add frozen raspberries to a smoothie. Make a fresh berry salad with raspberries, blueberries, strawberries and also blackberries.Blend raspberries v water and use as a sauce because that meat or fish.Make a baked raspberry crumble with rolled oats, nuts, cinnamon and also a drizzle of maple syrup. Ingredient raspberries through dark cacao chips because that a sweet treat. Summary

Raspberries are a versatile fruit that can be incorporated into breakfast, lunch, dinner or dessert. Buy fresh raspberries in season or acquisition them frozen to use at any kind of time.