Raspberries, red
Category: Fruits & Fruit Juices State: Frozen Characteristics: Sweetened
Nutrition Highlights
Serving Size
Calories
258
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 | 262 (100%) |
| Protein | 7.0 (2.7%) |
| Fat | 3.6 (1.4%) |
| Total | 258 (100%) |
Serving: 1 cup, thawed [250g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 182 (72.8%) |
| Carbohydrate | 66 (26.2%) |
| Protein | 1.8 (0.7%) |
| Ash | 0.6 (0.2%) |
| Fat | 0.4 (0.2%) |
| Total | 250 (100%) |
Serving: 1 cup, thawed [250g]
Benefits
-
High in fiber which aids digestion and makes you feel full for longer
-
Rich in antioxidants like vitamin C, vitamin K and manganese which protect cells from damage
-
Contain ellagic acid which may help prevent cancer
-
Low in calories at only 57 calories per half cup serving
-
Sweetened frozen raspberries are a convenient snack that retains most of the nutritional value of fresh raspberries
Risks
-
Added sugars from sweetening can contribute excess calories and lower nutritional value
-
Freezing can reduce vitamin C content compared to fresh raspberries
-
May contain pesticide residues depending on farming practices
-
Can trigger allergic reactions in individuals with berry allergies
-
Added sugars provide empty calories and can contribute to weight gain and obesity risk if consumed in large amounts
Additional Information
Raspberries, frozen, red, sweetened, are a popular and delicious fruit that offer several nutritional benefits. However, it is important to note that the sweetened aspect of this particular product introduces some risks as well. Let's explore the nutritional profile, benefits, and risks of sweetened frozen raspberries.
Nutritional Benefits:
1. High in Fiber: Raspberries are an excellent source of dietary fiber, which promotes healthy digestion, aids in weight management, and helps regulate blood sugar levels. The fiber content in raspberries can contribute to feelings of fullness and prevent overeating.
2. Rich in Antioxidants: Raspberries are packed with antioxidants, including vitamin C and various phytochemicals like anthocyanins, quercetin, and ellagic acid. These antioxidants help protect the body against free radicals, reduce inflammation, and may have anti-cancer properties.
3. Vitamin and Mineral Content: Frozen raspberries retain most of their essential vitamins and minerals. They are a good source of vitamin C, manganese, and vitamin K. Vitamin C supports the immune system, collagen production, and iron absorption, while manganese is involved in bone health and metabolism. Vitamin K is essential for blood clotting and bone health.
4. Low in Calories: Raspberries are relatively low in calories, making them a great addition to a balanced diet. One cup of sweetened frozen raspberries contains around 100-120 calories, depending on the brand and specific sweetening method used.
Risks:
1. Added Sugar: The sweetened aspect of frozen raspberries introduces added sugar, which can be a concern for individuals monitoring their sugar intake. Excessive sugar consumption has been linked to various health issues, including obesity, type 2 diabetes, and heart disease. It is important to consider the overall sugar content of your diet when consuming sweetened frozen raspberries.
2. Glycemic Load: The sweetening process may increase the glycemic load of the raspberries. This means that the fruit may cause a more rapid increase in blood sugar levels compared to unsweetened frozen raspberries or fresh raspberries. Individuals with diabetes or those aiming to manage their blood sugar levels should be cautious and consider portion sizes.
Recommendations:
1. Moderation: While sweetened frozen raspberries can be enjoyed as part of a balanced diet, it is crucial to consume them in moderation due to the added sugar content. Consider using them as an occasional sweet treat or combining them with unsweetened options to reduce overall sugar intake.
2. Check Labels: When purchasing sweetened frozen raspberries, read the labels carefully. Look for products with minimal added sugars or those sweetened with healthier alternatives like stevia or monk fruit extract. Opting for brands that use natural sweeteners can help reduce the risks associated with added sugars.
3. Consider Unsweetened Options: If possible, choose unsweetened frozen raspberries or fresh raspberries as they provide the same nutritional benefits without the added sugars. You can always add a small amount of natural sweetener, such as honey or maple syrup, if desired.
In conclusion, sweetened frozen raspberries offer numerous nutritional benefits, including high fiber content, antioxidants, and essential vitamins and minerals. However, the added sugar poses risks, particularly for individuals concerned about sugar intake or those with specific health conditions. Moderation and mindful label reading are key when incorporating sweetened frozen raspberries into a balanced diet. Opting for unsweetened options or fresh raspberries is recommended whenever possible.