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

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

These sweet, sour berries have actually a quick shelf life and also are harvest only during the summer and also fall months. For these reasons, raspberries are finest eaten shortly after purchasing.

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

Low-Calorie and also Packed v Nutrients

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Raspberries boast numerous nutrients despite being short in calories.

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

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

Raspberries space a great source that fiber, packing 8 grams per 1-cup (123-gram) serving, or 32% and 21% of the RDI for women and men, dong (1).

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

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


Raspberries space a great source of fiber and vitamin C. Lock contain many other necessary vitamins and also minerals as well.

Potent Antioxidants may Reduce an illness Risk

Antioxidants space plant compounds that help your cell fight and recover native oxidative stress.

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

Raspberries room high in several an effective antioxidant compounds, including vitamin C, quercetin and also ellagic acid (4, 5).

Compared to other berries, raspberries have actually a comparable antioxidant content as strawberries, but only half as much as blackberries and a 4 minutes 1 as lot as blueberries (5).

A testimonial of pet studies suggests that raspberries and also raspberry extracts have anti-inflammatory and also antioxidative results that might reduce your threat of chronic diseases, such as heart disease, diabetes, obesity and cancer (6).

One eight-week examine in obese, diabetic mice observed the those fed freeze-dried red raspberry proved fewer indications of inflammation and oxidative anxiety than the control group (7).

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


Raspberries are high in antioxidants, tree compounds the protect versus cell damage. Antioxidants may reduce your hazard of specific chronic diseases.

Raspberries space low in carbs and high in fiber, making them a smart an option for anyone watching their carbs.

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

Raspberries additionally are unlikely to raise blood sugar levels.

The glycemic index (GI) is a measure of how quickly a given food rises your blood sugar. Though the GI because that raspberries has actually not been determined, most berries autumn into the low-glycemic category.

Additionally, studies display that raspberries may reduced blood sugar and also improve insulin resistance.

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

The raspberry-fed mice also demonstrated less proof of fatty liver disease (9).

Furthermore, raspberries space high in tannins, which block alpha-amylase, a cradle enzyme important for breaking down starch (11).

By impede alpha-amylase, raspberries may reduce the number of carbs absorbed after a meal, which lessens the influence on her blood sugar.


Raspberries might positively influence your blood sugar due to their high fiber and also tannin content.

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

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

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

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

Animal researches with raspberries likewise observe safety effects versus cancer.

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

In an additional study, red raspberry extract prevent the expansion of liver cancers in mice. The threat of tumor breakthrough decreased with bigger doses of raspberry extract (16).

Human studies room necessary before raspberries have the right to be conclusively connected to cancer avoidance or treatment.


Raspberries contain beneficial compounds that might combat various cancers, consisting of those the the colon, breast and also liver. However, research studies in humans are needed.

Because raspberries are high in plenty of nutrients and also antioxidants, castle may administer other health and wellness benefits as well.

May enhance Arthritis

Raspberries have anti-inflammatory nature which might reduce symptom of arthritis (6).

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

In an additional study in rats, those offered raspberry extract had actually less swelling and joint destruction than the regulate group (18).

Raspberries are believed to protect against arthritis by impede COX-2, one enzyme responsible for causing inflammation and also pain (19, 20).

May assist Weight Loss

One cup (123 grams) of raspberries has only 64 calories and 8 grams of fiber. What’s more, it’s consisted of of an ext than 85% water. This provides raspberries a filling, low-calorie food (1).

Additionally, their natural sweetness may aid satisfy her sweet tooth.

The chemical substances naturally discovered in raspberries might also help 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, consisting of raspberries. Mice in the raspberry group gained less weight 보다 mice only on a high-fat diet (21).

Raspberry ketone supplements room widely advocated for weight loss. However, little research has actually been performed on them.

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

The just human-based research on raspberry ketones and weight loss supplied a complement containing several various other substances, consisting of caffeine, make it difficult to determine whether raspberry ketones were responsible for any positive effects (23).

While tiny evidence argues that raspberry ketone supplements help weight loss, eating whole, fresh raspberries may aid you burned weight.

May Combat Aging

Raspberries space high in antioxidants, which can assist reduce indicators of aging by fighting cost-free radicals in your body.

Antioxidants have been attached to much longer lifespans in various animal models and show anti-aging impacts in people (24).

Raspberries are also high vitamin C, which is crucial for healthy skin. It may improve collagen production and also reverse damage to skin resulted in by UV rays (25).

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


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

Fresh raspberries have actually a quick shelf life, therefore you should purchase in your ar grown berry whenever possible and eat them within one to 2 days.

Since raspberries are harvested throughout the summer and fall, new raspberries will be ideal at those times.

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When picking raspberries, be sure to avoid any that watch crushed or moldy.

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

Keep in mind that you can eat raspberries year-round by buying them frozen. These berries room frozen automatically after harvesting. Review labels very closely to ensure you’re not getting included sugar.

Raspberries are additionally a well-known ingredient in jams and jellies. Look because that all-fruit spreads without added sweeteners.

Here are some methods to incorporate raspberries right into your diet:

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

Raspberries space a flexible fruit that can be incorporated into breakfast, lunch, dinner or dessert. Buy new raspberries in season or acquisition them frozen to usage at any type of time.