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Raspberry Nutrition

Raspberry Nutrition Raspberries are one of those fruits which contain excellent antioxidant properties. Raspberry nutrition is also one of the highest ranking fruits for fibre content.

  • Raspberries contain an antioxidant called ellagic acid, which is thought to prevent abnormal cellular changes which may cause cancer.

  • Raspberry nutrition provides an excellent amount of fibre which helps with bowel regularity, thereby helping to prevent bowel cancer. Fibre also helps to maintain normal blood sugar and cholesterol levels.

  • High in vitamin C, raspberries can help to protect cells and tissues from free radical damage which helps in the prevention of cancer. Vitamin C also helps dietary iron absorption.

  • Raspberry nutrition is also an excellent source of manganese which plays a part in bone health and also helps to maintain normal blood sugar levels. Manganese also helps with thyroid function and helps protect the cells from free radical damage.

  • Raspberries are a good source of potassium which helps the muscles and nerves to function properly and also maintains the bodies' acid balance. Potassium can also help lower the risk of high blood pressure.

  • Raspberry nutrition also contains a good source of niacin (vitamin B3) which helps to stabilise blood sugar, helps lower cholesterol and also helps the body to process fats.

  • Containing good amounts of riboflavin (vitamin B2), raspberries help prevent cells from free radicals and helps the supply of other B vitamins.

  • One cup of raspberries contains around 64 calories.



    THE FULL NUTRITIONAL VALUE OF RASPBERRIES:

    Raspberries, raw

    Refuse: 4%  (Caps, stems, and spoiled berries)
    Scientific Name:  Rubus spp.
    NDB No: 09302 (Nutrient values and weights are for edible portion)

    Nutrient Units 1.00 X 1 cup
    -------
    123g
    Proximates
    Water
    g
    105.47
    Energy
    kcal
    64
    Energy
    kJ
    271
    Protein
    g
    1.48
    Total lipid (fat)
    g
    0.80
    Ash
    g
    0.57
    Carbohydrate, by difference
    g
    14.69
    Fiber, total dietary
    g
    8.0
    Sugars, total
    g
    5.44
    Sucrose
    g
    0.25
    Glucose (dextrose)
    g
    2.29
    Fructose
    g
    2.89
    Lactose
    g
    0.00
    Maltose
    g
    0.00
    Galactose
    g
    0.00
    Starch
    g
    0.00
    Minerals
    Calcium, Ca
    mg
    31
    Iron, Fe
    mg
    0.85
    Magnesium, Mg
    mg
    27
    Phosphorus, P
    mg
    36
    Potassium, K
    mg
    186
    Sodium, Na
    mg
    1
    Zinc, Zn
    mg
    0.52
    Copper, Cu
    mg
    0.111
    Manganese, Mn
    mg
    0.824
    Selenium, Se
    mcg
    0.2
    Vitamins
    Vitamin C, total ascorbic acid
    mg
    32.2
    Thiamin
    mg
    0.039
    Riboflavin
    mg
    0.047
    Niacin
    mg
    0.736
    Pantothenic acid
    mg
    0.405
    Vitamin B-6
    mg
    0.068
    Folate, total
    mcg
    26
    Folic acid
    mcg
    0
    Folate, food
    mcg
    26
    Folate, DFE
    mcg_DFE
    26
    Choline, total
    mg
    15.1
    Betaine
    mg
    1.0
    Vitamin B-12
    mcg
    0.00
    Vitamin B-12, added
    mcg
    0.00
    Vitamin A, RAE
    mcg_RAE
    2
    Retinol
    mcg
    0
    Carotene, beta
    mcg
    15
    Carotene, alpha
    mcg
    20
    Cryptoxanthin, beta
    mcg
    0
    Vitamin A, IU
    IU
    41
    Lycopene
    mcg
    0
    Lutein + zeaxanthin
    mcg
    167
    Vitamin E (alpha-tocopherol)
    mg
    1.07
    Vitamin E, added
    mg
    0.00
    Tocopherol, beta
    mg
    0.07
    Tocopherol, gamma
    mg
    1.75
    Tocopherol, delta
    mg
    1.28
    Vitamin D (D2 + D3)
    mcg
    0.0
    Vitamin D
    IU
    0
    Vitamin K (phylloquinone)
    mcg
    9.6
    Lipids
    Fatty acids, total saturated
    g
    0.023
    4:0
    g
    0.000
    6:0
    g
    0.000
    8:0
    g
    0.000
    10:0
    g
    0.000
    12:0
    g
    0.000
    14:0
    g
    0.000
    16:0
    g
    0.020
    18:0
    g
    0.005
    Fatty acids, total monounsaturated
    g
    0.079
    16:1 undifferentiated
    g
    0.000
    18:1 undifferentiated
    g
    0.073
    20:1
    g
    0.006
    22:1 undifferentiated
    g
    0.000
    Fatty acids, total polyunsaturated
    g
    0.461
    18:2 undifferentiated
    g
    0.306
    18:3 undifferentiated
    g
    0.155
    18:4
    g
    0.000
    20:4 undifferentiated
    g
    0.000
    20:5 n-3 (EPA)
    g
    0.000
    22:5 n-3 (DPA)
    g
    0.000
    22:6 n-3 (DHA)
    g
    0.000
    Cholesterol
    mg
    0
    Other
    Alcohol, ethyl
    g
    0.0
    Caffeine
    mg
    0
    Theobromine
    mg
    0
    USDA National Nutrient Database for Standard Reference, Release 22 (2009)

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