The risk of tumor development decreased with larger doses of raspberry extract Human studies are necessary before raspberries can be conclusively linked to cancer prevention or treatment. Raspberries contain beneficial compounds that may combat various cancers, including those of the colon, breast and liver.

However, studies in humans are needed. Because raspberries are high in many nutrients and antioxidants, they may provide other health benefits as well. Raspberries have anti-inflammatory properties which may reduce symptoms of arthritis 6.

In one study, rats treated with red raspberry extract had a lower risk of arthritis than rats in the control group. Additionally, those that developed arthritis experienced less severe symptoms than the control rats In another study in rats, those given raspberry extract had less swelling and joint destruction than the control group Raspberries are believed to protect against arthritis by blocking COX-2, an enzyme responsible for causing inflammation and pain 19 , One cup grams of raspberries has only 64 calories and 8 grams of fiber.

This makes raspberries a filling, low-calorie food 1. The chemical substances naturally found in raspberries may also aid weight loss. In one study, mice were fed a low-fat diet, a high-fat diet or a high-fat diet supplemented with one of eight berries, including raspberries.

Mice in the raspberry group gained less weight than mice only on a high-fat diet Raspberry ketone supplements are widely promoted for weight loss. However, little research has been conducted on them. In one animal study, mice fed a high-fat diet and given high doses of raspberry ketones gained less weight than mice in the control group The only human-based study on raspberry ketones and weight loss used a supplement containing several other substances, including caffeine, making it impossible to determine whether raspberry ketones were responsible for any positive effects While little evidence suggests that raspberry ketone supplements aid weight loss, eating whole, fresh raspberries may help you shed weight.

Raspberries are high in antioxidants, which can help reduce signs of aging by fighting free radicals in your body. Antioxidants have been linked to longer lifespans in various animal models and show anti-aging effects in humans Raspberries are also high vitamin C, which is necessary for healthy skin.

It may improve collagen production and reverse damage to skin caused by UV rays Fresh raspberries have a short shelf life, so you should purchase locally grown berries whenever possible and eat them within one to two days.

Since raspberries are harvested during the summer and fall, fresh raspberries will be best at those times. Keep in mind that you can eat raspberries year-round by buying them frozen.

These berries are frozen immediately after harvesting. Raspberries are also a popular ingredient in jams and jellies. Look for all-fruit spreads without added sweeteners.

Raspberries are a versatile fruit that can be incorporated into breakfast, lunch, dinner or dessert. Buy fresh raspberries in season or purchase them frozen to use at any time.

They may protect against diabetes, cancer, obesity , arthritis and other conditions and may even provide anti-aging effects. Raspberries are easy to add to your diet and make a tasty addition to breakfast, lunch, dinner or dessert. Frozen raspberries also make a healthy option at any time of year.

Hexadecenoic acid. Octadecenoic acid. Polyunsaturated fatty acids. Docosahexaenoic n-3 acid DHA. Docosapentaenoic n-3 acid DPA. Eicosapentaenoic n-3 acid EPA. Eicosatetraenoic acid. Octadecadienoic acid. Octadecatetraenoic acid. Octadecatrienoic acid.

Raspberries, frozen contains 78 calories per g serving. This serving contains 1 g of fat, 1. The latter is 6. Raspberries, frozen contains 0 g of saturated fat and 0 mg of cholesterol per serving. Raspberries, frozen belong to 'Blueberries and other berries' food category. Food properties Source.

USDA Food and nutrient database. Please let us know if you have any suggestions on how to make this website better. Raspberries, frozen nutrition facts and analysis.. Daily values are based on a calorie a day diet. Recommended daily intake of essential amino acids is provided for lbs person.

The National Cancer Institute note that antioxidants from dietary sources may help protect the body from lung, esophageal, gastric, and other types of cancer.

In , scientists treated stomach, colon, and breast cancer cells with an extract of Meeker red raspberries. The researchers estimated that antioxidants were responsible for about half of the destruction of breast cancer cells.

Learn more about the link between diet and cancer. The antioxidants in berries may help prevent inflammation, which could be a risk factor for type 2 diabetes.

The authors of a review concluded that dietary fiber might lower the risk of developing type 2 diabetes and improve symptoms in people who already have this condition. Raspberries are naturally sweet, and people do not usually need to add sugar to them.

Their sweetness makes them a useful addition to the diet when a person is seeking to manage diabetes or excess weight. However, they do contain some natural sugar. People with diabetes should take this into account.

What are the best foods to eat with diabetes? The fiber and water content in raspberries can help prevent constipation and maintain a healthy digestive tract.

Adequate fiber promotes the regularity of bowel movements, which is crucial for the daily excretion of toxins. Why do we need dietary fiber? Raspberries contain the antioxidant zeaxanthin, which filters out harmful blue light rays.

It may play a role in protecting the eyes from problems such as age-related macular degeneration AMD , a condition that causes vision problems in older people. Vitamin C : This vitamin is important for making collagen , which the body needs to keep the skin and joints healthy.

Folate : Folate is necessary for proper cell division. During pregnancy, doctors prescribe it to encourage the healthy growth of the unborn child. A g cup of raspberries contains the following nutrients :. Current guidelines recommend that women and men consume 75 mg and 90 mg , respectively, of vitamin C each day.

Therefore, a cup of raspberries can provide more than one-third of the daily requirement for vitamin C. Women who are pregnant or breastfeeding will require a higher intake. Vitamins C and E, alpha and beta carotene, lutein, zeaxanthin, choline, and selenium are just some of the antioxidants that raspberries contain.

Raspberries are available fresh, frozen, and freeze-dried or as an ingredient in jellies, syrups, and jams. Fresh or frozen raspberries are best, as other raspberry products usually contain added sugars.

Where possible, check the label and buy raspberry products without added sugars. As fruits can sometimes contain pesticide residue , it is best to buy organic raspberries where possible.

Some people take supplements called raspberry ketones, which contain chemical extracts from raspberries and other plants. Manufacturers claim that these supplements can help people lose weight or prevent hair loss.

However, there is a lack of scientific evidence to show that raspberry ketones are safe or effective for these purposes. Some of these products contain stimulants, which can have adverse effects on some people. Learn more about raspberry ketones.

It is important to speak to a doctor before using any supplement. Apart from the risk of adverse effects, some supplements can interact with medications. In many cases, people spend a lot of money on a product that has no effect.

Raspberries, like other berries, provide vitamins, minerals, fiber, and antioxidants.

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Nutrition Facts Serving Size. view more photos. Nutrition summary: Calories Fat 0. Carbs Protein 1. Frozen Raspberries. Unsweetened Frozen Raspberries. Frozen Raspberries with Sugar. Red Raspberries. Raspberries Cooked or Canned. view more raspberries nutritional info.

Dried Cranberries Sweetened. view more berries nutritional info. Other Related Foods Fruit. Driscoll's Raspberries. Private Selection Organic Frozen Raspberries. Simple Truth Organic Raspberries.

Culver's Raspberries. view more results. Keto Overnight Chia Pudding. Vegan Smoothie. Any way you eat raspberries, you'll take advantage of their many health benefits.

Department of Agriculture. FoodData Central: Raspberries, raw: Measures. FoodData Central: Apple, raw. FoodData Central: Raspberries, raw. Zhang YJ, Gan RY, Li S, et al. Antioxidant phytochemicals for the prevention and treatment of chronic diseases. National Center For Complementary and Alternative Medicine.

Pizzino G, Irrera N, Cucinotta M, et al. Oxidative stress: Harms and benefits for human health. Oxid Med Cell Longev. Rusu ME, Fizeșan I, Vlase L, Popa DS. Antioxidants in age-related diseases and anti-aging strategies. Antioxidants Basel. Arthritis Foundation.

Best fruits for arthritis. Lin BW, Gong CC, Song HF, Cui YY. Effects of anthocyanins on the prevention and treatment of cancer. Br J Pharmacol. Burton-Freeman BM, Sandhu AK, Edirisinghe I.

Red raspberries and their bioactive polyphenols: Cardiometabolic and neuronal health links. Adv Nutr. Dietary fiber. Cronin P, Joyce SA, O'Toole PW, O'Connor EM. Dietary fibre modulates the gut microbiota.

Xiao D, Zhu L, Edirisinghe I, Fareed J, Brailovsky Y, Burton-Freeman B. Attenuation of postmeal metabolic indices with red raspberries in individuals at risk for diabetes: A randomized controlled trial. Obesity Silver Spring. Zhou Y, Wang J, Cao L, et al.

Fruit and vegetable consumption and cognitive disorders in older adults: A meta-analysis of observational studies. Front Nutr. Bonyadi N, Dolatkhah N, Salekzamani Y, Hashemian M. Effect of berry-based supplements and foods on cognitive function: A systematic review. Sci Rep. FoodData Central: Raspberries, raw SR Legacy.

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Cynthia Sass is a nutritionist and registered dietitian with master's degrees in both nutrition science and public health. Frequently seen on national TV, she's Health's contributing nutrition editor and counsels clients one-on-one through her virtual private practice.

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May Protect You From Cancer.

Eating 2 cups of fresh raspberries amounts to just calories and a large bowl of filling, delicious fruit. The fiber in raspberries supports weight loss in two ways: reducing the number of calories absorbed and improving satiety.

Red raspberries are loaded with antioxidants and anti-inflammatory properties capable of preventing some degree of sun damage when applied topically to the skin.

In general, consuming whole fruits appears to reduce reactive oxygen species that cause DNA damage and various forms of cancer.

The promising effects of red raspberries specifically have lead to their inclusion in some skincare products for antiaging benefits. Although raspberries can't quite replace sunscreen, they may be a good addition to your skincare regimen. Pain and inflammation are two main issues associated with arthritis.

Pomegranates and berries show promising effects for the alleviation of arthritis symptoms. The polyphenols in raspberries have anti-inflammatory effects. Darker berries have a higher concentration of polyphenols, so black raspberries might be an even better choice than red raspberries for this purpose.

It's possible to experience allergy symptoms to raspberries even if you are just allergic to other types of berries. Cross-reactivity between berries can be a complex issue.

Discuss concerns with your healthcare provider if you suspect an allergy to raspberries. Raspberries are a high-fiber food. If you're not used to eating large amounts of fiber, a sudden increase can cause digestive discomfort. Add raspberries to your meal plan gradually to give your body time to adjust.

Although raspberries as a whole food don't cause many adverse effects, it's possible to experience issues with raspberry ketone supplements.

Always speak to your doctor before taking supplements. There are many varieties of raspberry that range in color from red, gold, and black to purple. Red raspberries include Boyne, Prelude, Lauren, Killarney, and Encore among many others.

Some gold varieties are Anne, Double Gold, and Goldie. Bristol, Jewel, Mac Black, and Niwot are types of black raspberries.

Purple raspberries include Royalty, Glencoe, and Brandywine. Each variety has its own unique characteristics and preferred growing conditions, but their nutritional profiles are similar.

Depending on the variety, raspberries are harvested from mid-summer through the fall. Most plants continue to produce fruit until the first frost. When purchasing fresh raspberries, look for plump, firm, and fragrant berries free of their hulls.

Inspect containers for mold as this is a sign the berries are starting to decay. You can find raspberries at the supermarket and farmer's market or head to a local farm to pick your own. Another great, cost-effective option especially off-season is to buy frozen raspberries.

These are frozen at their peak freshness, maintain all their nutritional value, and make great additions to smoothies and other snacks. Store fresh raspberries in the refrigerator in a box or plastic wrap with holes.

Use within a day or two days, since raspberries tend to spoil quickly once picked. Always wash your hands before handling fresh fruit and rinse raspberries under running water before eating. Preserve berries by canning or freezing. It's best to consume preserved berries within 12 months.

Eat raspberries on their own or as part of a meal. Raspberries are a wonderful addition to smoothies , adding rich color and lots of fiber. Raspberries also make for a lovely garnish on the side of your dessert plate or yogurt.

Various pastries and desserts include raspberries as a star ingredient, such as scones, muffins, pies, sorbets, etc. You can add fresh or frozen raspberries to heart-healthy salads, side dishes and for making a thick, tart sauce to brighten up protein choices.

Raspberries, raw. FoodData Central. Department of Agriculture. Managing Dietary Carbohydrates for Better Health.

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BMI calculator Custom foods Trends Reports Your comparisons Profile Contribute Contact us Install app. Download spreadsheet CSV. Blackberries, frozen. Blueberries, frozen. Menu 🔍 Search Home Nutrition calculator Compare Favorites Recipes Food tracker Log in BMI calculator Custom foods Trends Reports Your comparisons Profile Contribute Contact us Install app.

Add to diary. Add to favorites. Nutrition Facts. Vitamins Nutrient Amount DV Vitamin A, RAE. Carotene, alpha. Carotene, beta.

Cryptoxanthin, beta. Thiamin [Vitamin B1]. Riboflavin [Vitamin B2]. Niacin [Vitamin B3]. Vitamin B12 [Cobalamin]. Folate, DFE [Vitamin B9]. Vitamin C [Ascorbic acid].

Vitamin E alpha-tocopherol. Carbohydrates Nutrient Amount DV Carbohydrate. The health benefits of raspberries include promoting heart health, diabetes management, and eye health.

Raspberries can range in color from the popular red and black varieties to purple, yellow, or golden. Each color of berry has a unique composition of vitamins , minerals, and antioxidants. In this article, we look at the health benefits of the red raspberry.

We provide a nutritional breakdown, discuss ways to incorporate raspberries into the diet, and explain the possible health risks. The antioxidant content of plant foods, such as raspberries, may help prevent a range of health conditions. Vitamins C and E, selenium , beta carotene , lutein, lycopene, and zeaxanthin are all examples of antioxidants, and they are all present in raspberries.

Raspberries also contain plant chemicals called flavonoids , which have antioxidant effects. Antioxidants help the body eliminate toxic substances known as free radicals. The body produces some of these substances during metabolic processes, but others result from external factors, such as unhealthful foods and pollution.

Unhealthful foods include processed foods and those high in fat and sugar. If too many free radicals remain in the body, they can cause cell damage, resulting in a range of health problems.

Raspberries are also a good source of fiber. One cup of raspberries contains 8 grams g of fiber. Current guidelines recommend that adults aged 19 years and over should consume between Experts have suggested that consuming a diet rich in antioxidants can contribute to the health of the brain and the neurological system.

Raspberries contain these antioxidant vitamins. Find out which foods are good sources of antioxidants. Research has shown that one group of flavonoids, in particular — anthocyanins — can suppress inflammation that may lead to cardiovascular disease.

Anthocyanins are also present in raspberries. The American Heart Association encourage most people to increase their potassium intake and reduce the amount of sodium in their diet.

These dietary adjustments can help prevent high blood pressure , a risk factor for cardiovascular disease. One cup of raspberries contains milligrams mg of potassium. The AHA recommend consuming around 4, mg of potassium each day. The fiber in raspberries can also help manage or prevent:.

What other foods can keep your heart healthy? Find out here. The National Cancer Institute note that antioxidants from dietary sources may help protect the body from lung, esophageal, gastric, and other types of cancer.

In , scientists treated stomach, colon, and breast cancer cells with an extract of Meeker red raspberries. The researchers estimated that antioxidants were responsible for about half of the destruction of breast cancer cells. Learn more about the link between diet and cancer.

The antioxidants in berries may help prevent inflammation, which could be a risk factor for type 2 diabetes. The authors of a review concluded that dietary fiber might lower the risk of developing type 2 diabetes and improve symptoms in people who already have this condition.

Raspberries are naturally sweet, and people do not usually need to add sugar to them. Their sweetness makes them a useful addition to the diet when a person is seeking to manage diabetes or excess weight.

However, they do contain some natural sugar. People with diabetes should take this into account.