Raspberries, puree, with seeds
Category: Fruits & Fruit Juices
Nutrition Highlights
Serving Size
Calories
55
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 | 46 (83.6%) |
| Fat | 8.7 (15.9%) |
| Protein | 4.4 (8.0%) |
| Total | 55 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 86 (85.9%) |
| Carbohydrate | 12 (11.5%) |
| Protein | 1.1 (1.1%) |
| Fat | 1.0 (1.0%) |
| Ash | 0.5 (0.5%) |
| 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 and cholesterol 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 good choice for weight management
Risks
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May contain pesticide residues depending on how and where the raspberries were grown. Organic raspberries would have lower risk
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Contains seeds that could pose a choking risk for young children
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Higher in natural sugars than other fruits so could contribute to weight gain if overconsumed
-
Contains compounds like ellagic acid that some people may have an allergy or intolerance to
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As a fruit puree, it provides a lot of natural sugar in a liquid form that is easily consumed, increasing the glycemic impact on blood sugar levels
Additional Information
Raspberries, puree, with seeds, are a delicious and nutritious food that offer numerous health benefits. This puree is made from ripe raspberries that are blended to a smooth consistency, including the seeds. Let's explore the primary attribute and secondary attributes of this food product to understand its nutritional benefits and potential risks.
Primary Attribute: Raspberries
Raspberries are a low-calorie fruit that are packed with essential nutrients. They are an excellent source of dietary fiber, vitamin C, manganese, and antioxidants. The high fiber content in raspberries aids in digestion, promotes bowel regularity, and helps control blood sugar levels. Additionally, raspberries are rich in antioxidants like anthocyanins, which have anti-inflammatory and anti-cancer properties.
Secondary Attribute: Puree
Raspberry puree is made by blending raspberries into a smooth consistency. This form of raspberries offers several advantages. Firstly, pureeing the raspberries makes it easier to consume for individuals who have difficulty chewing or swallowing. Secondly, the puree can be used as a versatile ingredient in various recipes, such as smoothies, sauces, desserts, or as a topping for pancakes or yogurt.
Secondary Attribute: With Seeds
Including the seeds in the raspberry puree provides additional nutritional benefits. Raspberry seeds are an excellent source of dietary fiber, healthy fats, and antioxidants. The fiber content aids in digestion and helps maintain a healthy weight by promoting a feeling of fullness. The healthy fats, such as omega-3 fatty acids, present in the seeds have anti-inflammatory properties and support heart health. Furthermore, the seeds contain antioxidants that contribute to the overall antioxidant profile of the puree, enhancing its health benefits.
Nutritional Benefits:
1. Antioxidant Powerhouse: Raspberries, puree, with seeds, are rich in antioxidants like anthocyanins, which help protect against oxidative stress and reduce the risk of chronic diseases, including heart disease and certain cancers.
2. Fiber-Rich: The combination of raspberries and their seeds provides a good amount of dietary fiber, promoting healthy digestion, regulating blood sugar levels, and supporting weight management.
3. Immune-Boosting Vitamin C: Raspberries are an excellent source of vitamin C, which supports a healthy immune system, collagen production, and iron absorption.
4. Heart Health: The healthy fats found in raspberry seeds, along with the fiber and antioxidants, contribute to cardiovascular health by reducing inflammation and improving blood lipid profiles.
Potential Risks:
There are minimal risks associated with consuming raspberry puree with seeds. However, individuals with diverticulitis or gastrointestinal conditions that require a low-fiber diet may need to avoid the seeds due to their potential to irritate the digestive tract. Additionally, those with allergies to raspberries should avoid consuming this product.
In conclusion, raspberry puree with seeds is a highly nutritious food product. It offers a wide range of health benefits, including antioxidant protection, fiber content, immune support, and heart health promotion. Incorporating this delicious puree into your diet can be a delightful way to enjoy the goodness of raspberries while reaping their nutritional rewards.