Are Raspberries Healthy?

Are Raspberries Healthy

Raspberries, perfect summer fruit. But how healthy are they really? And does this also apply to frozen variants? Find out in our article.

What are raspberries?

So, what are raspberries anyway? These delicious summer fruits belong to the rose family.

Raspberries grow on the raspberry bush and have an even pink-red to dark red color. They consist of several balls, also called subfruits. Raspberries have a juicy and sweet and sour taste.

These fruits are incredibly versatile. You can eat them as a healthy snack or use them in sweet dishes, such as yogurt. They are also a tasty addition to savory dishes, such as salads. For example, raspberry compote is often served with game and meat dishes.

What is the nutritional value of raspberries?

Below you can read the nutritional values ​​in a portion of raspberries (100 grams).

  • 37 kcal energy
  • 0.3 grams of fat
  • 0 grams of saturated fat
  • 4.5 grams of carbohydrates
  • 4.5 grams of sugars
  • 2.5 grams of fiber
  • 1.4 grams of protein
  • 0.01 gram salt

What nutrients do raspberries contain?

In this table you can read which and how many nutrients 100 grams of raspberries contain.

Nutrient Quantity Recommended Daily Allowance (RDA)
Potassium 228 mg 3500 mg
Calcium 15 mg Men and women 18-24 years: 1000 mg
Men 25-69 years and women 25-49 years 950 mg
Women 60-69 years 1100 mg
Magnesium 19 mg Men 350 mg
Women 300 mg
Iron 1.5mg Men and women who do not menstruate 11 g
Women who do menstruate 16 mg*
Selenium 0 µg 70 µg
Zinc 0.3 µg Men (>18 years) 9 ug
Women (>18 years) 7 ug
Pregnant women 9.1 ug
Breastfeeding women 11 ug
Vitamin A 2 ug Men 800 μg
Women 680 μg
Vitamin D 0 µg 10 μg
>70 years
People with tanned skin
People who rarely go outside and/or cover their hands and face 20 μg
Vitamin E 0.5mg Men 13 mg
Women 11 mg
Thiamine (vitamin B1) 0.09mg 0.1mg
Riboflavin (vitamin B2) 0.06 mg 1.6mg
Vitamin B6 0.06 mg Men and women 1.5 mg
Men >50 years 1.8 mg
Folic acid 33 μg 300 μg
Pregnant and lactating women 400 μg
Vitamin B12 0 µg 2.8 μg
Niacin 0.3mg 16 mg
Vitamin C 32 mg 75 mg
Iodine 0 µg 150 μg
Pregnant and/or lactating women 200 μg.
Phosphorus 25mg [1] 550 mg (>18 years) [4]

How healthy are raspberries?

So, how healthy are raspberries? Well, raspberries are not only low in calories, but they can also boost our immune system. We give you an insight into the most striking health benefits of this berry.

Full of fiber

With a bowl of raspberries you get 2.5 grams of dietary fiber. A fiber-rich diet reduces the risk of various diseases, such as cardiovascular disease and type II diabetes. Dietary fiber can also ensure good digestion. Women need at least 25 grams of fiber per day and men need at least 30 grams of dietary fiber per day.

Low in calories

A serving of these fruits contains only 37 calories. Research shows that if you mainly eat low-calorie food, it is easier to maintain your weight and lose weight. A healthy weight means you have a lower risk of obesity-related diseases, such as metabolic syndrome (complaints surrounding metabolism), cardiovascular disease and diabetes type II (diabetes).

It contains many nutrients

Raspberries contain almost all vitamins and minerals. The amount of Thiamine is especially high, namely 0.9 mg Thiamine. This is 90% of the recommended daily allowance (RDA). Thiamine is important for your energy metabolism, among other things. Raspberries also contain a large amount of vitamin C, which is slightly less than the recommended daily amount of vitamin C. Vitamin C ensures a good immune system.

It contains antioxidants and bioactive substances

Raspberries contain many antioxidants, including the powerful antioxidant vitamin C. Antioxidants are the ‘heroes’ that neutralize free radicals. Free radicals are harmful substances that can damage tissues and cells, which are generated during normal factors and due to external factors (such as sunlight and smoking).

Long-term free radical damage is associated with several diseases, including cardiovascular disease and cancer.

Raspberries also contain ellagic acid, a polyphenol. Polyphenols are bioactive substances that can have similar functions as vitamins, for example. Several studies suggest that ellagic acid may have protective effects on the skin and liver, and may help prevent cancer. However, the evidence for this is still limited and more research is needed.

A healthy snack

Due to their sweet taste, raspberries are a good substitute for unhealthy sweet foods, such as sweets. It is also an easy, practical and healthy snack. This increases the chance that you will actually choose raspberries instead of candy.

Raspberries are full of vitamins, minerals, bioactive substances and antioxidants. Raspberries are also full of dietary fiber, which is good for your intestinal health and reduces the risk of various diseases.

Can you lose weight with raspberries?

Are you now thinking: can you lose weight with raspberries? The answer is: yes, raspberries can certainly be an aid in weight loss.

Raspberries are a good choice if you want to lose weight because they are low in calories. Eating low-calorie foods makes it easier to lose weight.

In addition, the dietary fiber in raspberries provides a long-lasting feeling of satiety. Fiber can also improve gut health, which may also be beneficial for weight loss.

In addition, the dietary fibers help blood sugar levels to rise less quickly. In the short term, this results in lower blood sugar levels and less hunger again. In the long term, this can help maintain stable blood sugar levels, which is important when losing weight.

How many raspberries can you eat per day?

So, how many raspberries should you eat per day? A good amount is about 200 grams of fruit per day. Alternate with different types of fruit. This way you get all the necessary nutrients. In other words: ‘Eat the rainbow’: Combine raspberries with blueberries , for example .

Are you following a low-carb diet? Then the advice is often to eat less fruit or temporarily stop eating fruit. This varies per low-carb diet. Would you like to know more about the low-carb diet? Then read our article about this. Would you like to lose weight with a low-carb diet? Then our free weight loss training might be something for you!

Are frozen raspberries healthy?

You may be wondering: are frozen raspberries also healthy? Well, you may be surprised that frozen raspberries are sometimes healthier than ‘fresh’ raspberries.

Now you’re probably thinking: that can’t be true! Yet it is so. Frozen raspberries are frozen as quickly as possible immediately after ripening.

The freezing process ensures that the raspberries retain (almost) all the nutrients. ‘Fresh’ raspberries, on the other hand, can last for days in the supermarket and then in your refrigerator. As a result, nutrients are lost through exposure to oxygen and daylight.

If you choose frozen raspberries, it is important to prevent too much moisture from being lost. Otherwise, many nutrients may still be lost. You can also use the liquid in a healthy smoothie (bowl) or in your oatmeal.

Is raspberry juice healthy?

And raspberry juice, is that healthy? Well, while it may be tempting to opt for juice for convenience, whole raspberries are a better choice.

Drinking juice ensures that you consume a large amount of sugar at once, while you get much fewer nutrients than if you eat a lot of fruit. Moreover, juice often does not make you feel full.

In addition, juice is not good for your teeth. Would you still like to drink juice? Then squeeze the juice yourself and also use the pulp. Combining the juice with proteins, such as dairy, will help you feel more satisfied after drinking juice.

Is raspberry tea healthy?

You may be wondering: is raspberry tea also healthy? Well, raspberry tea, made from the leaves of the raspberry bush, is said to have several health benefits.

For example, it is said to strengthen muscles, enhance fertility, stimulate milk production in mothers and reduce menstrual complaints. However, there is not yet enough evidence to support these claims.

In addition, raspberry tea contains only a small concentration of the nutrients. However, there is no harm in drinking raspberry tea, so if you want to enjoy it, you can definitely drink it.

Are raspberries or blueberries healthier?

Let’s be clear first. Fruit is basically all healthy. It is actually good to vary the types of fruit, because each type of fruit contains different vitamins and minerals. If we compare blueberries with raspberries, raspberries contain slightly fewer calories and more than half the amount of carbohydrates.

The number of dietary fibers is approximately the same. In terms of nutrients, we also think raspberries score better. With raspberries you get a large share of the RDA Thiamine (90%). You can read more about how healthy blueberries are in our article.

Are raspberries or strawberries healthier?

Strawberries contain even fewer calories than raspberries, but therefore also much less fiber. The number of carbohydrates is approximately the same. The raspberry scores better in terms of the amount of vitamins and minerals. However, strawberries contain more than double the vitamin C than raspberries.

Knowing more? In this article you will discover how healthy strawberries are.

Are raspberries or blackberries healthier?

Blackberries are personally my favorite fruit. They contain exactly the same number of calories as raspberries. They contain slightly more fiber and carbohydrates, but less protein. In terms of nutrients, the blackberry also scores very well, but the raspberry wins again due to the high amount of thiamin.

Knowing more? In this article you can read all about how healthy blackberries are .

When to eat raspberries?

It doesn’t matter when you eat the fruit. For example, you can eat it as a snack when you have a sweet tooth. This way you can still eat healthy food. Raspberries are also delicious in a healthy dessert or breakfast such as overnight oats.

Does sugar give you a lot of energy? It is better not to eat raspberries in the evening. This way you prevent sleepless nights. Then eat them when you need energy, such as before exercising.


If you want to eat healthy, raspberries are definitely a good choice. They are full of healthy nutrients, such as vitamins, minerals and antioxidants. However, don’t overdo it by eating raspberries every day. A healthy diet consists of different types of fruits. This way you get all the necessary nutrients.

Abbas Jahangir

I am a researcher and writer with a background in food and nutritional science. I am the founder of, our reputable online platform offering scientifically-backed articles on health, food, nutrition, kitchen tips, recipes, diet, and fitness. With a commitment to providing accurate and reliable information, we strive to empower our readers to make informed decisions about their health and lifestyle choices. Join us on's journey toward a healthier and happier lifestyle.

You may also like...

Leave a Reply

Your email address will not be published. Required fields are marked *