Raspberries
Category: Fruits & Fruit Juices Method: Raw
Nutrition Highlights
Serving Size
Calories
65
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 | 59 (90.5%) |
| Fat | 7.2 (11.1%) |
| Protein | 5.9 (9.1%) |
| Total | 65 (100%) |
Serving: 1 cup [123g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 106 (85.8%) |
| Carbohydrate | 15 (11.9%) |
| Protein | 1.5 (1.2%) |
| Fat | 0.8 (0.7%) |
| Ash | 0.6 (0.5%) |
| Total | 123 (100%) |
Serving: 1 cup [123g]
Benefits
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High in antioxidants like ellagic acid which may help reduce risk of heart disease and cancer
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Rich source of vitamin C which is an antioxidant that supports immune function
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Contain fiber that aids digestion and helps manage blood sugar levels
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Good source of manganese which is important for bone health and metabolism
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Low in calories at only 64 calories per cup, making them a healthy snack option
Risks
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Raspberries contain natural sugars which can contribute to weight gain if consumed in large quantities
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Some people may have allergies or sensitivities to raspberries
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Raspberries spoil quickly after harvesting so there is a risk of foodborne illness from bacteria if not stored properly
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The seeds of raspberries are not digestible and can cause discomfort if consumed in large amounts
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Raspberries are highly perishable so nutritional value declines quickly after harvesting
Additional Information
Raspberries, raw, are a delicious and nutritious fruit that offer a wide range of health benefits. These vibrant red berries are packed with essential nutrients, making them a valuable addition to a balanced diet. Let's explore the primary attribute and secondary attributes of raw raspberries, along with their nutritional benefits and potential risks.
Primary Attribute: Raspberries are rich in antioxidants.
Secondary Attributes: Raw, Red raspberries
Nutritional Benefits:
1. Antioxidant Powerhouse: Raspberries are loaded with antioxidants such as anthocyanins, ellagic acid, and quercetin. These compounds help protect the body against harmful free radicals, reducing the risk of chronic diseases like heart disease, cancer, and neurodegenerative disorders.
2. Vitamin C Boost: Raw raspberries are an excellent source of vitamin C, providing over 50% of the recommended daily intake per cup. Vitamin C is essential for a healthy immune system, collagen production, and iron absorption.
3. Fiber Content: Raspberries are a great source of dietary fiber. One cup of raw raspberries contains around 8 grams of fiber, promoting healthy digestion, preventing constipation, and helping to control blood sugar levels.
4. Low in Calories: With only about 60 calories per cup, raspberries are a low-calorie fruit option, making them suitable for weight management and calorie-conscious diets.
5. Micronutrient Profile: Raspberries contain various essential minerals like manganese, magnesium, potassium, and vitamin K. These nutrients contribute to bone health, nerve function, and blood pressure regulation.
Potential Risks:
1. Pesticide Residues: Like many fruits, raspberries may contain pesticide residues if conventionally grown. To minimize exposure, it is advisable to choose organic raspberries or wash them thoroughly before consumption.
2. Allergies: While rare, some individuals may be allergic to raspberries. Allergic reactions to raspberries typically manifest as itching, swelling, hives, or difficulty breathing. If you experience any adverse symptoms after consuming raspberries, it is best to consult with a healthcare professional.
Incorporating Raspberries into Your Diet:
To enjoy the nutritional benefits of raspberries, consider the following tips:
1. Snack on Fresh Raspberries: Enjoy a cup of raw raspberries as a refreshing snack or add them to your favorite fruit salad for a burst of flavor.
2. Blend into Smoothies: Add frozen raspberries to your morning smoothies for a nutrient-rich boost. Pair them with other fruits, leafy greens, and a protein source for a well-rounded meal replacement.
3. Top Yogurt or Oatmeal: Sprinkle a handful of raspberries onto your yogurt or oatmeal for added natural sweetness, vibrant color, and nutritional value.
4. Freeze for Later Use: If you have an abundance of fresh raspberries, freeze them for longer shelf life. Frozen raspberries can be used in smoothies, baked goods, or thawed for a tasty topping.
In conclusion, raw raspberries are a fantastic addition to a healthy diet, offering a plethora of antioxidants, vitamins, and minerals. Their low calorie and high fiber content make them a great choice for weight management. However, it is important to be cautious of potential pesticide residues and allergic reactions. Embrace the versatility of raspberries and incorporate them into your diet to reap their numerous nutritional benefits.