Raspberries, red, solids and liquids
Category: Fruits & Fruit Juices State: Canned, Heavy Syrup Pack
Nutrition Highlights
Serving Size
Calories
233
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 240 (100%) |
| Protein | 8.5 (3.6%) |
| Fat | 2.8 (1.2%) |
| Total | 233 (100%) |
Serving: 1 cup [256g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 193 (75.3%) |
| Carbohydrate | 60 (23.4%) |
| Protein | 2.1 (0.8%) |
| Ash | 0.9 (0.4%) |
| Fat | 0.3 (0.1%) |
| Total | 256 (100%) |
Serving: 1 cup [256g]
Benefits
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High in fiber which aids digestion and provides a feeling of fullness
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Rich in antioxidants like anthocyanins which may help reduce risk of chronic diseases
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Contain vitamin C which supports immune function and collagen production
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Good source of manganese which is important for bone health and metabolism
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Provide phytonutrients that have anti-inflammatory properties
Risks
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High in added sugars from the heavy syrup used to pack the raspberries. Heavy syrup pack raspberries contain approximately 30 grams of added sugars per half cup serving
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Low in nutrients and fiber compared to fresh or frozen raspberries without added sugars since the heavy syrup dilutes the raspberry content. Canned fruits are also lower in vitamin C
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May contribute extra calories to the diet without providing significant nutrition. A half cup serving of heavy syrup pack raspberries contains about 110 calories
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Frequent high intake of added sugars from foods like heavy syrup pack canned fruits is associated with increased risk of weight gain, obesity, and diseases like type 2 diabetes and heart disease
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Syrup contains no fiber which raspberries naturally contain and provides digestive and heart health benefits
Additional Information
Raspberries, whether fresh or canned, are a nutritious fruit that offer several health benefits due to their rich nutrient profile. However, when it comes to canned raspberries in heavy syrup pack, there are both nutritional benefits and risks to consider.
Starting with the benefits, raspberries are known for their high antioxidant content. These antioxidants, such as vitamin C and various phytochemicals, help protect the body against oxidative stress and reduce the risk of chronic diseases like heart disease and certain types of cancer. Canned raspberries still retain some of these antioxidants, although their levels may be slightly lower compared to fresh raspberries.
Raspberries are also a great source of dietary fiber. Fiber plays a crucial role in maintaining a healthy digestive system, regulating blood sugar levels, and promoting satiety, which can aid in weight management. While canning processes may slightly reduce the fiber content of raspberries, they still provide a decent amount of fiber, especially if consumed with the syrup.
Furthermore, raspberries are low in calories and fat, making them a suitable choice for those watching their weight or looking to maintain a healthy body composition. Canned raspberries in heavy syrup pack do contain added sugar, which increases their calorie content, but they can still be enjoyed in moderation as part of a balanced diet.
On the other hand, there are some risks associated with consuming canned raspberries in heavy syrup pack. The primary concern is the high sugar content in the syrup. The heavy syrup used in canning is typically composed of water and sugar, which significantly increases the calorie content and glycemic load of the raspberries. Excessive consumption of added sugars can contribute to weight gain, tooth decay, and an increased risk of chronic diseases such as type 2 diabetes and cardiovascular disease.
Additionally, the canning process may result in a loss of some heat-sensitive vitamins, such as vitamin C. While canned raspberries still contain some vitamin C, it is generally lower compared to fresh raspberries. However, the loss of vitamin C during canning can be minimized if the canning process is done properly and promptly after harvesting the raspberries.
To make the most of canned raspberries while minimizing the risks, it is recommended to choose options packed in light syrup or natural juice whenever available. These alternatives contain less added sugar and are lower in calories. Additionally, draining and rinsing the raspberries before consumption can help reduce the sugar content further.
In conclusion, canned raspberries in heavy syrup pack provide some nutritional benefits, such as antioxidants and dietary fiber. However, the high sugar content in the syrup poses risks, including increased calorie intake and potential negative health effects associated with excessive sugar consumption. It is important to consume canned raspberries in moderation and consider alternatives with lower sugar content when available.