Raspberry Nutrition Helps Prevent Heart Disease, Weight Gain and Even Cancer

A summer favorite, raspberries are a wonderful addition to pancakes, granola and yogurt, not to mention delicious on their own. This is good news for those of you who love to utilize these delicious berries, because raspberry nutrition is off the charts.

What makes the raspberry so great? It starts with the phytochemicals present in this delicious fruit, which are responsible for the dark color in raspberries. These phytochemicals provide useful phytonutrients that make raspberry nutrition so beneficial.

Let’s take a look at just how beneficial these delicious berries can be.

Raspberry nutrition facts

The red raspberry has been around for a very long time, noted as growing wild in the foothills of Mount Ida during the time of Christ. It’s technically known as Rubus idaeus and originated in Asia Minor and North America.

It’s believed that the Romans are responsible for wide-range cultivation seen in Europe. In fact, medieval Europe used wild berries for their nutritional value as well as for other more practical things, such as painting.

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Raspberries run a pretty close race with blueberries as nutrient-dense and high-antioxidant powerhouses, and unsurprisingly, raspberry benefits are awfully similar to blueberry benefits.

A one-cup serving of raw raspberry nutrition (about 123 grams) contains approximately:

• Calories: 64
• Total Carbohydrates: 14.6 g
• Fiber: 8 g
• Sugar: 5.4 g
• Total Fat: 0.8 g
• Saturated Fat: 0.02 g
• Polyunsaturated Fat: 0.5 g
• Monounsaturated Fat: 0.1 g
• Protein: 1.5 g
• Sodium: 1.2 mg (<1% DV*)
• Vitamin C: 32.2 mg (36% DV)
• Manganese: 0.8 mg (35% DV)
• Copper: 0.1 mg (11% DV)
• Pantothenic Acid: 0.4 mg (8% DV)
• Vitamin K: 9.6 mcg (8% DV)
• Vitamin E: 1.1 mg (7% DV)
• Magnesium: 27.1 mg (6% DV)
• Vitamin B6: 0.1 mg (6% DV)
• Folate: 25.8 mcg (6% DV)
• Zinc: 0.5 mg (5% DV)
• Iron: 0.8 mg (4% DV)
• Potassium: 186 mg (4% DV)
• Riboflavin: .05 mg (4% DV)
• Niacin: 0.7 mg (4% DV)
• Phosphorus: 35.7 mg (3% DV)
• Thiamine: 0.04 (3% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Raspberry nutrition also contains some calcium, selenium and vitamin A.

Raspberry benefits

1. Boost heart health

We know that most berries provide tons of benefits, and raspberries are no exception. In fact, raspberry nutrition is known to boost heart health, one of the top raspberry benefits.

The polyphenols in raspberries have been shown to hold beneficial effects for people with peripheral artery disease, a narrowing of the peripheral arteries to the legs, stomach, arms and head. Given the anti-inflammatory capabilities along with the polyphenol content, raspberry nutrition may help reduce the risk of coronary heart disease as well and boost overall heart health.

In a randomized, crossover trial of 10 healthy men aged 18-35, participants consumed drinks with 200 grams or 400 grams of frozen red raspberries (containing roughly 201  milligrams or 403  milligrams of total polyphenols) or a matched control beverage. Vascular health was assessed via flow-mediated dilation (FMD), a validated measure of endothelial function and an indicator of cardiovascular disease risk.

Researchers found a significant increase in FMD as early as two hours after raspberry consumption, with the improvement persisting at 24 hours post-intake, compared to the control group.

This acute enhancement in endothelial function suggests that red raspberries can boost cardiovascular health by improving blood vessel responsiveness, an effect likely mediated by their high polyphenol content, including ellagitannins, known to influence nitric oxide production and vascular relaxation.

2. Help with weight loss

Raspberries may be able to help you manage your weight. Because they contain amazing phytonutrients, these little powerhouses of nutrition that can help boost metabolism.

Raspberry ketones are natural phenolic compounds and have a specific nutrient called rheosmin that may be responsible for this amazing benefit, along with the high fiber content.

In one particular study conducted by the Center for Applied Health Sciences in Ohio and published in the Journal of the International Society of Sports Nutrition, 70 obese but otherwise healthy participants were randomly assigned to supplementing with raspberry ketone, caffeine, capsaicin, garlic, ginger and citrus aurantium or a placebo in a double-blind experiment. After eight weeks of supplementation, exercise training and a calorie-restricted diet, those who supplemented saw improvements in hip girth, waist girth and body composition.

Those who took the placebo also experienced beneficial weight loss, but the group who supplemented with the raspberry ketone mix saw slightly better results.

3. Can help manage diabetes

Raspberries are very low on the glycemic index. Low-glycemic foods, such as raspberries, have little impact on blood sugar, ultimately helping stabilize it. Yes, that means raspberry benefits those with diabetes or prediabetes.

Overall, it makes this low-sugar and high-fiber food option a great choice to include in any diabetic diet plan.

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4. May help prevent cancer

The black raspberry has some powerful characteristics that may offer cancer prevention. Raspberries offer high levels of ellagic acid, a compound that naturally occurs in raspberries as well as strawberries and walnuts, called a tannin.

Laboratory studies shared by the Memorial Sloan Kettering Cancer Center showed that ellagic acid may be able to help prevent cancer. The research showed that when ellagic acid was consumed before and during exposure to cancer-causing carcinogens, fewer liver tumors developed than in a diet without the ellagic acid. Similar results were shown with lung cancer.

In a pilot study, 20 patients with colorectal adenomas (precancerous colorectal polyps) consumed 20 grams of of freeze-dried black raspberry powder mixed into water three times a day for one to nine weeks. Colon biopsies taken before and after the intervention showed favorable changes in several molecular markers associated with cancer risk.

These results support the hypothesis that dietary black raspberries, rich in ellagitannins and anthocyanins, may exert chemopreventive effects in the colon by suppressing cell growth, promoting programmed cell death, inhibiting angiogenesis and upregulating protective genes, suggesting a possible role in cancer prevention.

These studies show that raspberry benefits include the fact raspberries are some of the most promising cancer-fighting foods you can consume.

5. Ease arthritis pain

Raspberries have amazing anti-inflammatory properties that may alleviate symptoms of arthritis. That’s why they make a great addition to any arthritis diet plan.

In a randomized, double-blind trial involving 46 adults with knee osteoarthritis, participants received either Rubus idaeus leaf extract or placebo for four months. Those in the supplement group experienced a significant reduction in pain severity, as measured by joint pain scores, compared with the placebo group.

The extract was well tolerated, and the study noted improvements in physical function and quality of life. These results suggest that raspberry leaf extract can help alleviate arthritis symptoms, likely due to its anti-inflammatory polyphenols.

This suggests that red raspberry polyphenols may help reduce the symptoms and severity of arthritis, which is no surprise since one of the top raspberry benefits is that raspberries are potent anti-inflammatory foods.

6. Fight aging

The antioxidants are pretty phenomenal in raspberry nutrition, and these antioxidants can help reduce the signs of aging by fighting free radicals found throughout the body. These raspberry benefits come in part from the fruit’s vitamin C, as well as antioxidant carotenoids and quercetin, content.

Raspberries have been rated as high in antioxidants on the ORAC scale, putting them up there with the famous blueberry, which is well-known for its antioxidants. With all those antioxidants, good skin can be a great result from eating raspberries.

Additionally, vitamin C is typically found at high levels in the skin, but aging causes a decline in vitamin C content in both the epidermis and dermis. Excessive exposures to UV light or pollutants, such as cigarette smoke, may also lower vitamin C content in the epidermis.

Thus, it makes sense that eating vitamin C-rich raspberries may give your skin the glow you’ve always wanted.

7. Combat disease

Raspberries are packed with powerful antioxidants like quercetin, ellagic acid and anthocyanins. These compounds help neutralize harmful free radicals, reducing oxidative stress and lowering the risk of chronic diseases, such as heart disease, cancer and neurodegenerative disorders.

In fact, raspberries rank among the highest fruits in antioxidant strength, making them a smart choice for daily defense against inflammation and cellular damage. That means raspberry benefits include supporting cellular health, longevity and immunity.

8. Enhance skin health

Thanks to their high vitamin C content and polyphenol profile, raspberries can support healthy, radiant skin. Vitamin C promotes collagen production, which helps improve skin elasticity and reduce signs of aging, such as wrinkles and fine lines.

Additionally, the antioxidants in raspberries help protect skin cells from UV damage and environmental stressors, making them a natural ally for glowing skin.

9. Boost brain health

The polyphenols and flavonoids in raspberries have been shown to positively influence cognitive function. These natural compounds may help reduce age-related mental decline, enhance memory and protect brain cells from oxidative stress.

Some research also has suggested that berries like raspberries may help improve motor skills and neuroplasticity, especially when consumed as part of a balanced, antioxidant-rich diet.

10. Aid digestion

Raspberries are a great source of dietary fiber, providing more than many other fruits. This high fiber content helps support regular bowel movements, feed beneficial gut bacteria and promote a healthy digestive tract.

Insoluble fiber adds bulk to stool, while soluble fiber helps regulate blood sugar and cholesterol, making raspberries a smart choice for digestive and metabolic health.

11. Help maintain eye health

Raspberries provide essential nutrients like vitamin C, quercetin and lutein, which may help protect eye health. These antioxidants help reduce inflammation and oxidative stress in the eyes, lowering the risk of conditions like age-related macular degeneration and cataracts.

The vitamin C in raspberry benefits healthy blood vessels in the eyes as well, which is important for maintaining clear vision.

Raspberries vs. blueberries

Raspberry benefits are similar health benefits as blueberries in that they both may protect against cancer, support bone health, fight aging, improve heart health and aid in weight loss. However, they have some differences as well.

Overall, raspberry nutrition is higher in fiber and vitamin C, and raspberries have been shown to help ease arthritis pain and manage diabetes. On the other side, blueberries are higher in vitamin K, support digestion and benefit the skin.

Here are a few stats that separate the two:

• Raspberry nutrition provides a good amount of fiber compared to blueberry nutrition.
• Blueberry nutrition has raspberry nutrition beat with vitamin K, though both are good sources.
• While both are vitamin C foods, the raspberry jumps to the top in this category. Raspberry nutrition contains more than twice as much vitamin C compared to blueberry nutrition.

Recipes

Raspberries have a short shelf life, which is probably one of the reasons they may come at a high price and why buying them at your local farmers market is the best choice. They’re usually harvested twice a year (once in the fall and once in the summer).

If the fruits have gone past their shelf life, they become a part of processed foods and products, such as juices, jams, and even oils and lotions.

The U.S. is the third largest raspberry producer in the world. We usually see raspberries as red (Rubus idaeus), which is the most popular, but there are also black (Rubus occidentalis), purple (which is a cross of red and black raspberries) and yellow varieties, a mutation of red or black raspberries. The highest yields occur in California, Oregon and Washington.

To make the most of your raspberries and take advantage of all the amazing raspberry benefits, make sure you select berries that are plump, a bit firm and vibrant in color. If the berries are green, contain mold or appear to be bruised, skip those.

Store the raspberries in the fridge for a few days, but remember that they have a short shelf life so plan accordingly for your next few smoothies or salads.

Here are some raspberry recipes to try:

• Lemon Raspberry Sorbet
  
• Raspberry Smoothie
• Chocolate Raspberry Crepes
• Raspberry Vinaigrette
• Gluten-Free Homemade Berry Tart
• Paleo Raspberry Linzer Cookies

Risks and side effects

Raspberries are generally safe and well-tolerated by most people, especially when consumed in normal food amounts. However, potential side effects can occur, particularly when eaten in large quantities or in sensitive individuals.

Some people may experience allergic reactions to raspberries. Symptoms can include:

• Itching or swelling of the mouth, lips, tongue or throat
• Hives or skin rash
• Digestive upset (nausea, cramps)
• In rare cases, anaphylaxis

Raspberries also are high in fiber. Overconsumption of fiber may lead to:

• Gas and bloating
• Diarrhea
• Abdominal cramps, especially in those with irritable bowel syndrome

They also naturally contain salicylates, compounds also found in aspirin. People sensitive to salicylates may experience:

• Headaches
• Nasal congestion or asthma symptoms
• Skin rashes or hives

Though raspberries are low on the glycemic index, large amounts could affect blood sugar in people with diabetes, especially if consumed alongside other high-carb foods. They also contain oxalates, which may contribute to kidney stones in people prone to forming calcium oxalate stones.

Conventionally grown raspberries are often listed among fruits with higher pesticide residues. Washing thoroughly or buying organic can reduce this risk.

Always consult your physician before taking a supplement, such as raspberry ketone, or trying any natural remedy for the treatment or prevention of cancer.

It’s been suggested that pregnant women should avoid black raspberry supplements because they may induce labor.

Frequently asked questions

Are raspberries good for you?

Yes, raspberries are nutrient-dense and rich in fiber, vitamins and antioxidants. Raspberry benefits heart health, digestion, skin, brain function and more.

Is it OK to eat raspberries every day?

Yes, it’s perfectly safe to eat raspberries daily as part of a healthy, balanced diet. Their high fiber, low sugar content and rich antioxidant profile make them a great everyday fruit.

How many raspberries should I eat per day?

A typical serving size is about one cup of fresh raspberries. Including one to two servings per day can be part of a balanced diet and help you take advantage of raspberry benefits.

Are frozen raspberries as healthy as fresh ones?

Yes, frozen raspberries retain most of their nutrients and antioxidants, especially if they are flash-frozen shortly after harvest.

Do raspberries have a lot of sugar?

No, raspberries are relatively low in natural sugar compared to other fruits. One cup contains about five grams of sugar and eight grams of fiber, making them ideal for blood sugar balance.

Can eating raspberries help with weight loss?

Raspberries are low in calories and high in fiber, which helps you feel full and satisfied. They can support healthy weight management when included in a whole-food diet.

What’s the best way to eat raspberries?

Raspberries are incredibly versatile. You can enjoy them fresh, frozen, blended into smoothies, stirred into yogurt, added to oatmeal or baked into healthy desserts.

Eating them fresh ensures you get the most vitamin C, but all forms offer nutritional raspberry benefits.

Which is healthier: blueberries or raspberries?

Both are highly nutritious and rich in antioxidants, but raspberries have more fiber and slightly fewer natural sugars per serving. Blueberries have more anthocyanins, which are linked to heart and brain health. Including both in your diet offers the best of both worlds.

Is raspberry good for your stomach?

Yes, raspberries are excellent for digestive health. They contain both soluble and insoluble fiber, which supports gut motility, feeds beneficial gut bacteria, and may help reduce bloating or constipation.

Can you overeat raspberries?

While raspberries are healthy, eating them in very large amounts, especially all at once, may cause digestive discomfort, such as gas or bloating, due to their high fiber content. Moderation is key for best results.

Final thoughts

• Raspberry nutrition has been shown to help boost heart health, aid weight loss, manage diabetes, potentially prevent cancer, ease arthritis pain and fight aging.
• Raspberries are similar to blueberries in that they both may protect against cancer, support bone health, fight aging, improve heart health and aid in weight loss. However, they have some differences as well. Overall, raspberries are higher in fiber and vitamin C, and they’ve been shown to ease arthritis pain and manage diabetes. On the other side, blueberries are higher in vitamin K, support digestion and benefit the skin.
• Raspberries have a short shelf life, which is probably one of the reasons they may come at a high price and why buying them at your local farmers market is the best choice.
• They’re usually harvested twice a year: once in the fall and once in the summer.
• If the fruits have gone past their shelf life, they become a part of processed foods and products, such as juices, jams, and even oils and lotions.
• There are many ways to incorporate this high-antioxidant, nutrient-dense fruit in your diet. Try some new raspberry recipes, and start getting raspberry nutrition benefits today!