Raspberries nutritional values and health benefits

Hello my dear readers,

Last week we have learned more about raspberries origins, varieties, seasonality, how to choose and buy them, how to cultivate them and how to use them in our kitchen, but what about their benefits?

The raspberry is a very much appreciated as sweet and juicy berry fruit. Besides being very good it is also useful for our health: it is diuretic, helps fight menstrual pains and lose weight. Let’s discover all its properties!

Let’s try to find out:

  • calories and nutritional values of raspberries 

  • therapeutic and nutritional properties of raspberries

  • contraindications and side effects of raspberries

  • diet tips

  • did you know? Funny facts about raspberries

Are you ready? Let’s begin.

Calories and nutritional values of raspberries

100 grams of edible pulp of raspberries contain about 56 kcal (against 55 for blueberries, 56 for currants and 36 for blackberries), while their glycemic index is rather low, 25.

The vitamin intake of raspberries is very important, especially of vitamins C and K, but have also good levels of citric acid, fructose and fiber.

Vitamins C and E, selenium, beta carotene, lutein, lycopene, and zeaxanthin are all antioxidants present in raspberries.

Raspberries also contain flavonoids, which have antioxidant effects.

The body produces some toxic substances during metabolic processes known as free radicals, and others result from external factors, such as unhealthful foods such as processed foods and those high in fat and sugar and pollution.

Antioxidants help the body eliminate these toxic substances.

If too many free radicals remain in the body, they can cause cell damage, resulting in a range of health problems.

Calories and nutritional values of raspberries_Popsicle Society

Raspberries are also a good source of fiber. One cup of raspberries contains 8 grams of fiber. Current guidelines recommend that adults above 19 years old should consume between 22.4 g and 33.6 g of fiber a day, depending on their age and sex.

If consumed fresh as table fruits, raspberries provide the body with a good amount of vitamins A and C, citric acid, pectin and fructose.

Specialists have suggested that consuming a diet rich in antioxidants can contribute to the health of the brain and the neurological system.

There is evidence that vitamins C and E may help protect a person’s ability to think and remember information as they get older and raspberries contain these antioxidant and vitamins.

Current guidelines recommend that women and men consume 75 mg and 90 mg respectively, of vitamin C each day.

Hence, a cup of raspberries can provide more than one-third of the daily requirement for vitamin C.

Therapeutic and nutritional properties of raspberries

Health benefits of raspberries_Popsicle Society

Raspberry (Rubus Idaeus) is one of the most popular berries: it is sweet, juicy and has many beneficial properties.

It belongs to the Rosaceae family, grows spontaneously in the woods but we also find it in the hilly areas. In order to grow well, it needs a mild climate and the ripening of its fruits takes place between July and August.

Among the varieties there are also yellow raspberries which differ mainly in size and color.

Not only are its fruits beneficial, but also the leaves, which are harvested in the summer, dried and stored in glass jars, are then used for the preparation of infusions and decoctions with diuretic and astringent properties, useful for treating throat, gum inflammation, menstrual pain and diarrhea.

The fruits are rich in vitamin A and vitamin C which make it a fruit with an antioxidant power, it also helps improve circulation and brings benefits to the gastrointestinal system.

According to popular tradition, the juice is useful for soothing and demulcent gargling. The syrup, prepared with fruits, is used as a refreshing drink in case of fever.

But let’s see what are all the properties of this precious forest fruit.

raspberries health benefits_Popsicle Society

✓ Raspberry is a fruit rich in polyphenols useful to protect and strengthen blood vessels; vitamin C on the other hand, strengthens the immune system, and helps fight inflammation in the respiratory tract.

✓ Raspberry is also used as a natural laxative and diuretic and its infusion can be used to combat stomach pain, inflammation and feverish states.

It helps to lose weight: raspberries have slimming properties as the fiber content increases the sense of satiety by making us eat less, also the mineral salts help us get rid of toxins and excess liquids, making us feel less swollen. An important element is then the ketone which increases the metabolism and helps us to burn fat. There are also commercially available ketone supplements to be taken under medical supervision to promote weight loss.

✓Ally of women: it is in fact useful both to treat the symptoms of premenstrual syndrome, including water retention, breast tenderness, irritation, and to regulate the menstrual cycle. This is thanks above all to the raspberry bud derivative which is also useful in case of menstrual pain (dysmenorrhea), ovarian cysts, lack of cycle (amenorrhea), as well as having benefits on the symptoms of menopause.

✓ It is also often recommended during pregnancy to provide the fetus with mineral salts, but it is also useful to relax the uterus by preparing the woman for childbirth.

✓ Finally, it is recommended for all the ailments that accompany the menopause period such as cycle irregularities, hot flashes, mood swings and depression.

✓Fights tumors: this important anti-tumor property of raspberry is mainly due to anthocyanins and ellagic acid. They are two powerful antioxidants that help prevent tumors, mainly those that affect the intestine.

✓ Very useful for the skin: raspberry has anti-aging cosmetic properties, thanks above all to vitamin C and vitamin A which have antioxidant power and help the skin to remain firm and compact longer because they stimulate collagen production. In aesthetic use, raspberries are useful for toning the skin and preventing the aesthetic effects of redness, both due to tanning and inflammatory and acneic states.

✓ Raspberry is a real cure-all for the body, so much so that it has earned the nickname “Hollywood fruit”, because it never fails in the detox diets of many stars in the entertainment world.

✓ In fact, raspberry helps cure inflammation, swelling and stomach acidity, promoting a general rebalancing of the body. 

Raspberries are also remembered by the Galenic pharmacopoeia (2nd century) as astringents, purifying, refreshing, tonic and sweating.
For these purposes, both flowers and leaves were used, picked in August and dried in the shade. The raspberry reduced in syrup was known to medieval apothecaries, who considered it very important “for bilious types, whose moods are too abrupt and who suffer from eternal over-excitation”.

✓ Purifying herbal tea, against constipation
Soak the raspberry leaves for 10 minutes and then strain. It is important to drink two cups between meals.

Contraindications and side effects

Contraindications and side effects of raspberries_Popsicle Society

Raspberry is a fruit with many benefits and few contraindications.

✓ It is contraindicated for those suffering from spastic constipation, gastroduodenal ulcer (if it is not fully mature).

✓ Raspberries must be avoided by those suffering from stones, since the oxalic acid contained in raspberries can lead to the formation of further stones.

✓ They are also to be consumed in moderation if you take supplements for iron and zinc, avoiding their use concomitantly since raspberries reduce the absorption of these elements useful for the body.

✓ Raspberries are to be avoided in case of gout or kidney problems because they contain oxalic acid.

Diet tips

Diet tips raspberries_Popsicle Society

As we’ve seen raspberries are available fresh, frozen or as an ingredient in jellies, syrups, and jams.

Fresh or frozen raspberries are best. I don’t recommend other raspberry products because usually contain added sugars. Where possible, check the label and buy raspberry products without added sugars.

Since raspberries are very helpful for our body, here are some ways to include fresh or frozen raspberries in our diet:

  • eating them fresh is the best way of getting all their benefits
  • adding them to smoothies, yogurt, or oatmeal
  • adding raspberries to a chicken salad or any other salad
  • topping whole-grain waffles or pancakes with fresh raspberries
  • blending raspberries in a food processor with a little water and using the mixture as a fresh syrup for desserts, ice cream sundaes, or breakfast foods

Did you know?

Funny facts about raspberries

Funny facts about raspberries_Popsicle Society

  • According to a legend, raspberries were originally white. The nymph Ida pricked her finger while picking berries for the crying infant Jupiter, and raspberries have since been tinged red with her blood.
  • A raspberry is made up of many tiny bead-like fruits called “drupelets” clustered around a center core and each drupelet contains one seed. An average raspberry has 100 to 120 seeds.
  • Unlike many other fruits, unripe raspberries do not ripen after they are picked. If you want a ripe raspberry, the only thing you can do is to be patient!
  • The main difference between raspberries and blackberries is that raspberries have a hollow core in the middle while blackberries do not.
  • May 3rd is National Raspberry Popover and Tart Day.
  • July 31st is National Raspberry Cake Day.


Raspberries_Popsicle Society

Raspberries, like other berries, provide vitamins, minerals, fiber, and antioxidants, which are all beneficial for health and are part of a balanced, nutritious diet.

But I would also like to remember that dishes containing added sugar, fat, and other ingredients are unlikely to provide the same health benefits as raspberries alone.

Plain, fresh raspberries will be more healthful than processed raspberry desserts, preserves, and dishes containing cream and added sugar, so go for fresh raspberries as much as you can.

Thank you all for reading.

And if you would like to discover more about our food, you may enjoy my previous posts

Wish you a wonderful day!

And please stay safe!

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Love, R

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Photo credit: Canva & Pixabay edited by Popsicle Society

77 thoughts

  1. I never knew you could get yellow raspberries! I had raspberries for my breakfast the other day, on top of my weetabix. However, they were the canned variety, which is not so good, but they still tasted good! I love raspberries.

    1. Yes, there are yellow too…I would say I still prefer the red ones 😉 I’m glad you like them Lorraine! Are very healthy and tasty! Better fresh but if not possible also the canned are good, just make sure don’t have too much sugar! 😉

    2. My hubby and I used to grow yellow raspberries, red, purple and black raspberries. When we moved house leaving West London for the Kent coast 109 miles away, we took our canes with us but only the red and black raspberries survived. They are delicious!

      1. Wow. Thankyou. That is really interesting. I must watch out for yellow raspberries now then. Raspberries are delicious anyway. I love them.

      2. Good luck with your raspberry growing. They are indeed delicious! Remember to grow only one kind – yellow, black, purple or red – as they are each prone to or carry diseases that will likely harm the other over time! xx

      3. I hope one day I’ll have the possibility to grow them as I really like them and it reminds me of my grandma’s garden ☺️
        Thank you very much for the tip! 😄

      4. I believe the red and the black are more resistant than the others! Maybe they did not like the change 😣
        Luckily some still survived 😉 It’s so great to have them in your backyard 😉

      5. The thing is not to grow them alongside one another, due to possible cross-contamination. In the end the red ones didn’t survive – the black ones now just remain!

  2. Funny facts about raspberry 😂😜👌 it’s a tempting fruit 😍. Amazing facts, that this little fruit has so much magic inside. And it’s a stubborn fruit too, not ripped after its picked is not fair, very stubborn fruit 😜. We don’t get this fruit here often, sadly 🙄. But we do have cakes and other sweet items in raspberry flavour.😋 It’s like blueberry, both are in demand. Amazing information’s Ribana, I like this format of splitting the informations and again, you are simply amazing at collecting all these informations and paste here so smoothly. Respect the hard work behind ✨ you are a passionate person ✨✍️ and an inspiration. Have a wonderful day Ribana 🤗✍️

    1. I think the fact that they don’t ripe anymore once are picked, makes them more difficult to export…usually to be able to export the fruits they pick them before their time and make them ripe during the transport which is not ideal and the fruit doesn’t taste good…
      Thank you very much Simon for your kind words and support! I appreciate it a lot! Yes, it takes me lots of time to do my research and then do the posts but when I receive comments like yours I think is well worth it 😉
      Eat well and stay well Simon! Have a lovely week ahead! 🤗🤩

    1. Thank you Olivia! Oh well, you know what they says about tales…you never know if it’s true or not…I always believe that something real it must be behind them 😉

    1. I’m glad you like it Derrick! I think is a great fruit for that! When we buy them we know are good, because the fruits that are picked before they’re not so tasty 😉

    1. Thank you very much Goff for reading! I’m glad you like them! Definitely perfect for breakfast but also during the day 😉 the combination with Greek yogurt is super delicious 😋

  3. So many interesting facts about raspberries, I love the legend surrounding it and had no idea they were supposed to be white in colour. They are certainly delicious and we try to eat as many as we can once the season starts. Thanks for sharing and have a good day 😀 Aiva

    1. Thank you very much for reading Aiva! I’m glad you like them! Yes, all these legends around our food are so interesting 😉 I like to know more about what I eat 🤪
      Wish you a lovely week ahead! 🌸😉

    1. Thank you very much for reading Michelle! I’m glad when we can discover new things about our food 😉 but we also must be careful at what we eat 😉
      Wish you a lovely week ahead! 🌸

  4. My grandchildren love to place a raspberry on each of their fingertips and eat them off, one by one. I love raspberries. In the south, we always made berry dumplings served warm with heavy cream. They are also delightful topped with a balsamic reduction.

    1. Hahaha…I used to do the same when I was a kid 🤪 oh yes, dumplings are super delicious too! The balsamic reduction is such a great addition to the fruits 😉

  5. Raspberries are so delicious! I’m glad something so good is actually good for me too!

  6. Brilliantly informative post Ribana …. here’s raspberry joke l know …

    Why were the little raspberries upset? Because their parents were in a jam!

    Some berry had to tell it 🙂

  7. Fantastic post Ribana! You do a lot of hard work on these posts and it is much appreciated! I love raspberries and I enjoyed reading all the facts about them. I use the leaves all the time for tea, very delicious, it’s especially nice in the winter, a taste of summer time!😁😸☕🍃

    1. Thank you so very much Steve! I’m glad you like them! I’m really grateful! 😊
      Yes, I think their leaves give a summer touch in winter time indeed 😉😋🍃😻

  8. I have a garden full of raspberries (harvested 44lbs last year!). This is a beautiful post, off into the garden now to get picking fully motivated. Thank you 😊

    1. Thank you very much for reading! Raspberries are delicious and really healthy! Enjoy them! 😉😋 eating well and having a good laugh is always the best medicine 😉

  9. I’ve never been much of a fan of raspberries, I recently just tried blueberries for the first time. Raspberries always looked strange to me, but I will make sure next time I go to WF, I will pick up some raspberries and put them in my yogurt. Thanks for giving me a new way to look at it!

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