Raspberries, red
Category: Fruits & Fruit Juices State: Frozen Characteristics: Unsweetened
Nutrition Highlights
Serving Size
Calories
78
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 | 71 (90.1%) |
| Fat | 10 (13.0%) |
| Protein | 6.4 (8.2%) |
| Total | 78 (100%) |
Serving: 1 cup, unthawed [140g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 119 (85.0%) |
| Carbohydrate | 18 (12.6%) |
| Protein | 1.6 (1.2%) |
| Fat | 1.1 (0.8%) |
| Ash | 0.7 (0.5%) |
| Total | 140 (100%) |
Serving: 1 cup, unthawed [140g]
Benefits
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High in antioxidants like ellagic acid and quercetin which may help reduce risk of chronic diseases
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Rich source of vitamin C which is an antioxidant, helps absorb iron and support immune function
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Good source of fiber which aids digestion and may help manage blood sugar and cholesterol levels
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Contain phytonutrients called anthocyanins which are plant compounds that may protect against cancer and heart disease
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Low in calories at only 32 calories per half cup making them a healthy snack option
Risks
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High in fiber which can cause digestive issues like gas and bloating if consumed in large amounts
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Naturally high in sugar which can contribute to weight gain if overconsumed
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May contain pesticide residues depending on farming practices
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Potential for allergic reactions in individuals with berry allergies
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Loss of nutrients if thawed and refrozen multiple times
Additional Information
Raspberries, frozen, red, unsweetened are a highly nutritious food that offers numerous health benefits. These small, vibrant fruits are packed with essential vitamins, minerals, and antioxidants, making them a valuable addition to a well-balanced diet.
One of the primary nutritional benefits of frozen red raspberries is their rich antioxidant content. Antioxidants are compounds that help protect the body against oxidative stress and damage caused by free radicals. Raspberries are particularly abundant in anthocyanins, a type of antioxidant that gives them their deep red color. Anthocyanins have been linked to a reduced risk of chronic diseases, including heart disease, certain cancers, and cognitive decline.
Moreover, raspberries are an excellent source of dietary fiber. Just one cup of frozen red raspberries provides around 8 grams of fiber, which is approximately one-third of the recommended daily intake for adults. Fiber is crucial for maintaining a healthy digestive system, promoting regular bowel movements, and preventing constipation. Additionally, a high-fiber diet has been associated with a reduced risk of various conditions such as heart disease, type 2 diabetes, and obesity.
Frozen red raspberries also contain several essential vitamins and minerals. They are particularly high in vitamin C, providing more than half of the recommended daily intake in one cup. Vitamin C is crucial for immune function, collagen synthesis, and acts as an antioxidant in the body. Raspberries also offer vitamin K, which plays a role in blood clotting and bone health, as well as manganese, a mineral involved in metabolism and bone development.
In terms of potential risks, frozen red raspberries are generally safe for consumption. However, it is important to be cautious when purchasing frozen fruits to ensure they are of good quality and have been stored properly. Always check for any signs of freezer burn or discoloration, as this may indicate a loss of nutritional value or potential contamination.
Additionally, while frozen raspberries are unsweetened, it is worth noting that they naturally contain some sugar. However, the sugar content in raspberries is relatively low compared to many other fruits. One cup of frozen red raspberries contains around 5 grams of sugar, which is considerably less than the sugar content found in processed foods and beverages. Therefore, they can be a healthier alternative for those seeking a sweet treat while keeping their sugar intake in check.
In summary, frozen red raspberries, unsweetened, provide numerous nutritional benefits. They are rich in antioxidants, particularly anthocyanins, which contribute to their vibrant color and offer protection against chronic diseases. Additionally, they are an excellent source of dietary fiber, vitamin C, vitamin K, and manganese. When purchasing frozen raspberries, it is important to ensure their quality and proper storage. Overall, incorporating frozen red raspberries into a balanced diet can contribute to improved health and well-being.