Raspberries, puree, seedless
Category: Fruits & Fruit Juices
Nutrition Highlights
Serving Size
Calories
41
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 | 32 (78.7%) |
| Fat | 7.8 (19.3%) |
| Protein | 4.1 (10.0%) |
| Total | 41 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 90 (89.7%) |
| Carbohydrate | 8.0 (8.0%) |
| Protein | 1.0 (1.0%) |
| Fat | 0.9 (0.9%) |
| Ash | 0.4 (0.4%) |
| Total | 100 (100%) |
Serving: 100g/3.5oz [100g]
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 levels
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Contain phytonutrients called anthocyanins which are plant compounds that may protect against heart disease and cancer
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Low in calories at only 32 calories per half cup making it a healthy snack option
Risks
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Raspberries are low in calories but high in fiber which helps promote fullness. However, the puree form removes the fiber-rich skins
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While a good source of vitamin C and manganese, the puree lacks the seeds which contain beneficial fatty acids like alpha-linolenic acid (ALA)
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Processing the berries into a puree increases the glycemic index and load since the fiber is removed, which can cause a spike and crash in blood sugar levels
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The seedless attribute means it is missing the antioxidants, minerals, and fiber found within raspberry seeds which have anti-inflammatory properties
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As a fruit puree with added sugars, it may promote excess calorie and sugar intake if overconsumed
Additional Information
Raspberries, puree, seedless, are a delicious and nutritious food product that offer a wide range of health benefits. Rich in essential nutrients, raspberries are low in calories and high in fiber, making them an excellent addition to a balanced diet. However, it is important to be aware of potential risks associated with consuming pureed raspberries as well. Let's explore the nutritional benefits and risks of this specific food product.
Nutritional Benefits:
1. High in antioxidants: Raspberries are packed with antioxidants, particularly anthocyanins, which give them their vibrant color. These antioxidants help protect the body against damage from harmful free radicals, reducing the risk of chronic diseases such as heart disease and certain types of cancer.
2. Excellent source of dietary fiber: One of the primary benefits of raspberries is their high fiber content. Fiber is crucial for maintaining a healthy digestive system, promoting regular bowel movements, and preventing constipation. Additionally, a high-fiber diet can help control blood sugar levels, lower cholesterol levels, and aid in weight management.
3. Vitamin C powerhouse: Raspberries are an excellent source of vitamin C, which plays a vital role in supporting a healthy immune system. Vitamin C also acts as an antioxidant, helps in collagen production for healthy skin, and aids in the absorption of iron from plant-based sources.
4. Essential minerals: Raspberries contain various essential minerals such as manganese, potassium, and magnesium. These minerals are essential for maintaining proper nerve function, regulating blood pressure, and supporting bone health.
Risks:
1. High sugar content: While raspberries themselves have a low sugar content, pureed raspberries may have added sugars or sweeteners. It is important to check the ingredient list and nutritional information to ensure that the puree does not contain excessive amounts of added sugars, as high sugar intake can contribute to weight gain, tooth decay, and increased risk of chronic diseases.
2. Allergic reactions: While rare, some individuals may be allergic to raspberries or other berries. Allergic reactions can range from mild symptoms like itching or hives to more severe reactions such as difficulty breathing or anaphylaxis. If you have a known allergy to berries, it is crucial to avoid consuming raspberry puree.
3. Pesticide residues: Like many other fruits, raspberries may contain pesticide residues if not organically grown. It is advisable to choose organic raspberries or wash them thoroughly to reduce potential exposure to pesticides.
In conclusion, raspberries, puree, seedless, offer numerous nutritional benefits, including being rich in antioxidants, fiber, vitamin C, and essential minerals. However, it is important to be cautious of added sugars, potential allergies, and pesticide residues. Incorporating raspberries or pureed raspberries into a well-balanced diet can contribute to overall health and well-being.