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Nutrition Facts about Raspberries

Gardening Guide: Raspberries Rule! Gardening Guide

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Nutrition Facts about Raspberries

Learn nutrition facts about raspberries to find out exactly which nutrients are found in raspberries—and to what degree—along with the most common compounds available in this healthful food.

By Norann Oleson

Delicious ripe raspberries

Delicious ripe raspberries

The water content of raspberries is around 85%—the other 15% consists mainly of carbohydrates and fiber. Raspberries are a good source of fiber, providing about 8 grams per cup. With 14.7 grams of carbohydrates in a cup of raspberries, they have only 6.7 grams of net digestible carbs per serving. Raspberries are also unlikely to raise blood sugar levels.

Here is the nutrition information for 100 grams (about a half cup) of red raspberries:

Raspberries Nutrition

Here is the portion of minimum daily uptake for these compounds:

Calcium: 2%

Vitamin D: 0%

Iron: 4%

Potassium: 3%

The main plant compounds in raspberries are:

  • Anthocyanins. Anthocyanins are flavonoid compounds that are responsible for the bright red color of red raspberries. They have been studied for their many health benefits and are found in particularly high levels in raspberries.
  • Ellagitannins. Ellagitannins are a more complex form of ellagic acid, a type of polyphenol rich in healthy antioxidants. Raspberries have the highest amount of ellagic acid compared to other foods.
  • Quercetin. This flavonoid has been shown to contribute to heart health and protect against cancer and neurodegenerative diseases.
  • Vitamin C. This powerful nutrient may include protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

Did you know all these nutrition facts about raspberries? Please tell us what you think.

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raspberries gardening guide

TABLE OF CONTENTS

  • Curator’s Corner
  • Introduction
  • Feature Articles

  • Types of Raspberry Plants
  • A Word About Varieties of Raspberry Plants
  • Choosing to Grow Raspberries from Bare Root or Tissue Culture Plants
  • Growing Raspberries in Open Land, in Raised Beds, or in Containers
  • Starting with the Right Soil for Your Raspberry Plants
  • Planting and Pruning Raspberries
  • The Right Sunlight for Your Raspberry Plants
  • Should You Fertilize Your Raspberry Plants?
  • How—and When—to Water Your Raspberry Plants
  • How to Spot, Treat, and Prevent Raspberry Diseases
  • What to Do About Pests that Can Harm Your Raspberry Plants
  • The Right Way to Weed Your Raspberry Patch
  • Root Rot on Raspberry Plants: How to Identify, Treat, and Prevent Phytophthora Root Rot
  • Essential Tools and Equipment for Growing Raspberries
  • Plant Profiles

  • Heritage Raspberries
  • Cascade Delight Raspberries
  • Anne Raspberries
  • Raspberry Shortcake Raspberries
  • Boyne Raspberries
  • Brandywine Raspberries
  • Recipes

  • Raspberry Ricotta Cake
  • Raspberry Streusel Bars
  • Raspberry Goat Cheese Salad
  • Easy Raspberry Coulis
  • Chicken Thighs with Raspberry-Balsamic Sauce
  • Raspberry Vinaigrette
  • Raspberry Fool
  • Additional Articles

  • Nutrition Facts about Raspberries
  • Home Remedies & Health Benefits of Raspberries
  • Resources about Raspberries
  • Raspberry Glossary
  • Related Articles

  • 11 Ways to Use Raspberries That Will Make You Happy to Grow Them
  • Raspberries Rule! Gardening Guide: All You Need to Know About Growing, Harvesting, Cooking, and Eating Delicious Raspberries

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