Home/Fruits/Fresh Raspberry
Back to Home
Fresh Raspberry
Fruits
Nutri-ScoreA

Fresh Raspberry

Rubus idaeus

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Fresh Raspberry provides 52 kcal, 1.2g of protein, 11.9g of carbohydrates, and 6.5g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Fresh raspberries are nutrient-dense fruits known for their vibrant color and tart flavor. They are rich in antioxidants, vitamins, and dietary fiber, making them a healthy addition to any diet.

Also known as:
Rubus idaeusRed raspberry
Scientific NameRubus idaeus
Region of OriginEurope and North America
Popular Comparisons:
Fresh RaspberryFresh RaspberryVSAcai Berry BlendAcai Berry BlendFresh RaspberryFresh RaspberryVSAcerolaAcerolaFresh RaspberryFresh RaspberryVSAmerican Black ElderberryAmerican Black ElderberryFresh RaspberryFresh RaspberryVSAmerican BladdernutAmerican BladdernutFresh RaspberryFresh RaspberryVSAmerican ElderberryAmerican ElderberryFresh RaspberryFresh RaspberryVSAmerican HackberryAmerican HackberryFresh RaspberryFresh RaspberryVSAmerican PlumAmerican PlumFresh RaspberryFresh RaspberryVSAppleAppleFresh RaspberryFresh RaspberryVSApricotApricotFresh RaspberryFresh RaspberryVSSweet Moorpack ApricotSweet Moorpack Apricot

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories52 kcal
Water
85.8%
Fiber6.5g
Total13.8g
Protein
1.2g(9%)
Fats
0.7g(5%)
Carbohydrates
11.9g(86%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin C26.2 mg (29%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Potassium151 mg (4%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in antioxidants, fresh raspberries help combat oxidative stress and may reduce the risk of chronic diseases.
✓High fiber content aids in digestion and promotes a healthy gut microbiome.
✓Vitamin C in raspberries supports immune function and skin health.
✓Low glycemic index makes them suitable for blood sugar management.

Possible Risks & Side Effects

!Individuals with berry allergies should avoid consuming raspberries.
!Excessive consumption may lead to gastrointestinal discomfort due to high fiber content.

How to Prepare & Consume

Best enjoyed fresh, rinsed under cold water. Can be added to smoothies, salads, or desserts.

Smart Selection & Storage

How to Select

Choose raspberries that are plump, firm, and deep in color. Avoid any that are mushy or have mold.

How to Store

Store in the refrigerator in a breathable container and consume within a few days for best quality.

Myths vs Realities

MythRaspberries are only good for desserts.
RealityRaspberries can be used in savory dishes, salads, and smoothies, adding flavor and nutrition.
MythAll berries are the same in nutritional value.
RealityDifferent berries have varying nutrient profiles; raspberries are particularly high in fiber and antioxidants.
MythEating raspberries will cause weight gain.
RealityRaspberries are low in calories and high in fiber, making them a weight-loss-friendly food.

Healthy Recipes

Raspberry Chia Seed Pudding

This creamy and nutritious chia seed pudding is infused with fresh raspberries, making it a perfect breakfast or snack packed with antioxidants and fiber.

Ingredients
  • 1 cup almond milk
  • 1/4 cup chia seeds
  • 1 cup fresh raspberries
  • 1 tablespoon honey or maple syrup
  • 1 teaspoon vanilla extract
Instructions
  1. 1. In a bowl, whisk together almond milk, chia seeds, honey, and vanilla extract.
  2. 2. Stir in half of the fresh raspberries and mix well.
  3. 3. Refrigerate for at least 4 hours or overnight until it thickens, then top with remaining raspberries before serving.

Raspberry Spinach Salad

A refreshing salad combining fresh spinach, raspberries, and a light vinaigrette, perfect for a nutritious lunch or side dish.

Ingredients
  • 4 cups fresh spinach
  • 1 cup fresh raspberries
  • 1/4 cup sliced almonds
  • 1/4 cup feta cheese
  • 2 tablespoons balsamic vinaigrette
Instructions
  1. 1. In a large bowl, combine fresh spinach, raspberries, sliced almonds, and feta cheese.
  2. 2. Drizzle with balsamic vinaigrette and toss gently to combine.
  3. 3. Serve immediately for a fresh and healthy salad.

Raspberry Overnight Oats

These overnight oats are a quick and healthy breakfast option, featuring creamy oats soaked in almond milk and topped with fresh raspberries.

Ingredients
  • 1/2 cup rolled oats
  • 1 cup almond milk
  • 1/2 cup fresh raspberries
  • 1 tablespoon chia seeds
  • 1 tablespoon honey
Instructions
  1. 1. In a jar, combine rolled oats, almond milk, chia seeds, and honey.
  2. 2. Stir well and top with fresh raspberries.
  3. 3. Cover and refrigerate overnight, then enjoy cold in the morning.

Raspberry Quinoa Bowl

A nutritious quinoa bowl topped with fresh raspberries, nuts, and a drizzle of honey, perfect for a wholesome lunch or dinner.

Ingredients
  • 1 cup cooked quinoa
  • 1 cup fresh raspberries
  • 1/4 cup chopped walnuts
  • 2 tablespoons honey
  • 1 tablespoon lemon juice
Instructions
  1. 1. In a bowl, combine cooked quinoa, fresh raspberries, and chopped walnuts.
  2. 2. Drizzle with honey and lemon juice, then toss gently to combine.
  3. 3. Serve warm or at room temperature.

Raspberry Banana Smoothie

This delicious smoothie blends fresh raspberries and bananas for a refreshing and energizing drink, perfect for breakfast or a post-workout snack.

Ingredients
  • 1 banana
  • 1 cup fresh raspberries
  • 1 cup spinach
  • 1 cup almond milk
  • 1 tablespoon flaxseed
Instructions
  1. 1. In a blender, combine banana, fresh raspberries, spinach, almond milk, and flaxseed.
  2. 2. Blend until smooth and creamy.
  3. 3. Pour into a glass and enjoy immediately.

Raspberry Oatmeal Bars

These healthy oatmeal bars are packed with fresh raspberries and make for a perfect on-the-go snack or breakfast option.

Ingredients
  • 2 cups rolled oats
  • 1 cup fresh raspberries
  • 1/2 cup almond butter
  • 1/4 cup honey
  • 1 teaspoon vanilla extract
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line a baking dish with parchment paper.
  2. 2. In a bowl, mix rolled oats, almond butter, honey, and vanilla extract until combined.
  3. 3. Fold in fresh raspberries, then spread the mixture evenly in the baking dish and bake for 25 minutes. Allow to cool before cutting into bars.

Raspberry Greek Yogurt Parfait

Layered with creamy Greek yogurt, fresh raspberries, and granola, this parfait is a delightful and healthy breakfast or dessert option.

Ingredients
  • 1 cup Greek yogurt
  • 1 cup fresh raspberries
  • 1/2 cup granola
  • 1 tablespoon honey
Instructions
  1. 1. In a glass, layer Greek yogurt, fresh raspberries, and granola.
  2. 2. Repeat the layers until the glass is full.
  3. 3. Drizzle with honey on top and serve immediately.

Raspberry Avocado Toast

This trendy avocado toast is topped with fresh raspberries and a sprinkle of seeds, offering a delicious and nutritious breakfast or snack.

Ingredients
  • 2 slices whole grain bread
  • 1 ripe avocado
  • 1/2 cup fresh raspberries
  • 1 tablespoon pumpkin seeds
  • Salt and pepper to taste
Instructions
  1. 1. Toast the whole grain bread until golden brown.
  2. 2. Mash the avocado in a bowl and season with salt and pepper.
  3. 3. Spread the mashed avocado on the toast and top with fresh raspberries and pumpkin seeds.

Raspberry Coconut Energy Bites

These no-bake energy bites are made with fresh raspberries, oats, and coconut, making them a perfect healthy snack for energy on the go.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup fresh raspberries
  • 1/2 cup shredded coconut
  • 1/4 cup almond butter
  • 2 tablespoons honey
Instructions
  1. 1. In a bowl, mix rolled oats, fresh raspberries, shredded coconut, almond butter, and honey until well combined.
  2. 2. Form the mixture into small balls and place them on a baking sheet.
  3. 3. Refrigerate for 30 minutes to firm up before enjoying.

Raspberry Lemonade Spritzer

This refreshing raspberry lemonade spritzer is a healthy and hydrating drink, perfect for summer gatherings or a refreshing treat.

Ingredients
  • 1 cup fresh raspberries
  • 1/2 cup fresh lemon juice
  • 2 cups sparkling water
  • 2 tablespoons honey
  • Ice cubes
Instructions
  1. 1. In a blender, puree fresh raspberries with lemon juice and honey until smooth.
  2. 2. Strain the mixture through a fine sieve to remove seeds.
  3. 3. In a glass, combine the raspberry mixture with sparkling water and ice cubes, then stir gently and serve.

Frequently Asked Questions (FAQ)

Are raspberries good for weight loss?

Yes, raspberries are low in calories and high in fiber, making them a great choice for weight loss.

Can I eat raspberries if I have diabetes?

Yes, raspberries have a low glycemic index and can be included in a diabetic diet.

How should I store fresh raspberries?

Store fresh raspberries in the refrigerator and consume them within a few days for optimal freshness.

Do raspberries contain any vitamins?

Yes, raspberries are an excellent source of Vitamin C and also contain Vitamin K and several B vitamins.

Can I freeze raspberries?

Yes, raspberries can be frozen for later use; wash and dry them before placing them in an airtight container.

What are the health benefits of raspberry ketones?

Raspberry ketones are believed to aid in weight loss and fat metabolism, but more research is needed.

Are there any side effects of eating raspberries?

Generally, raspberries are safe to eat, but excessive consumption may cause digestive issues due to high fiber.

How many raspberries should I eat daily?

A serving of about 1 cup (123g) is a healthy addition to your daily diet.

Related Superfoods
Abalone Fresh Abalone Acai Berry Blend
Comparisons
Fresh Raspberry vs Acai Berry Blend Fresh Raspberry vs Acerola Fresh Raspberry vs American Black Elderberry
Nutrients
Protein in Fresh Raspberry Calories in Fresh Raspberry Vitamin-c in Fresh Raspberry Magnesium in Fresh Raspberry
Featured Guides
Health Benefits of Fresh Raspberry Healthy Recipes with Fresh Raspberry
Rankings
Fruits high in vitamin-c Fruits high in fiber Fruits low in carbohidratos Fruits low in índice glucémico