Health Nutrition & Diet Health Benefits of Raspberries: Fiber, Vitamin C, Flavonoids Snack on these tart, juicy gems by the handful. By Christina Manian, RDN Updated on June 27, 2024 Fact checked by Isaac Winter Fact checked by Isaac Winter Isaac Winter is a fact-checker and writer for Real Simple, ensuring the accuracy of content published by rigorously researching content before publication and periodically when content needs to be updated. Highlights: Helped establish a food pantry in West Garfield Park as an AmeriCorps employee at Above and Beyond Family Recovery Center. Interviewed Heartland Alliance employees for oral history project conducted by the Lake Forest College History Department. Editorial Head of Lake Forest College's literary magazine, Tusitala, for two years. Our Fact-Checking Process Close Photo: Monica Bertolazzi/Getty Images Raspberries are so delicious that they feel like an indulgence. But did you know that there are tons of raspberry benefits for your health, too? These bright bursts of flavor were first gathered in Turkey in the first century and soon became a staple for many communities across Europe as food, medicine, and a natural dye for textiles. The sweet, tart flavor of raspberries makes them the perfect addition to breakfast staples, classic desserts, buzzworthy beverages, and sweet sauces or spreads. We asked experts all about the health benefits of raspberries and how to incorporate more of them into your diet. The nutrition found in raspberries positively impacts nearly every body system due to their being “a good source of vitamins, minerals, antioxidants, and fiber,” says registered dietitian Tina Covone, MS, RD, CDN. Here’s why raspberries are such a healthy fruit to eat regularly, by the handful from the fridge, over yogurt, or in a smoothie. Raspberry Nutrition Raspberries are a great fruit for you, but don't just take our word for it. Here's a look at what is inside just one cup of raspberries. Water - 106 gramsEnergy - 64 kcalProtein - 1.48 gramsFiber - 0.799 gramsCarbohydrates - 14.6 gramsFiber - 8 gramsSugars - 5.44 gramsSucrose - 0.246 gramsGlucose - 2.29 gramsFructose - 2.89 gramsCalcium - 30.8 milligramsIron - 0.849 milligramsMagnesium - 27.1 milligramsPhosphorus - 35.7 milligramsPotassium - 186 milligramsSodium - 1.23 milligramsZinc - 0.517 milligramsCopper - 0.111 milligramsVitamins A, B, C, E, and K Raspberry Health Benefits Raspberries are more than a delicious fruit to snack on. Thanks to all the essential vitamins and minerals in them, they pack tons of health benefits. Read on for a whole bunch of health reasons to add raspberries to your diet. 01 of 08 Boost the Immune System You can find vitamin C in so many more foods than just the citrus fruits, and raspberries are at the top of the list. In fact, with one cup of these dazzling berries you’ll meet over half of your daily vitamin C needs. This will help to boost your immune system, brighten your skin, and promote healthy growth and repair within your body. 02 of 08 Aid Digestion When it comes to high-fiber foods, and high-fiber fruits, you really can’t beat the fiber content of berries—especially raspberries. Fiber is commonly found in the skins and seeds of fruits and veggies. Given that raspberries are pretty much tiny packages of delicious skin and seeds, you may be able to guess just how full of fiber they are. “One cup of raspberries contains 8 grams of fiber,” Covone says, which can put a sizable dent in the 25 to 35 grams of fiber needed in a day. With both soluble and insoluble fiber, plus prebiotics, raspberries contain many different kinds of fiber that will keep you satisfied, regular, and feed your healthy gut bacteria. 03 of 08 Build Healthy Bones Manganese is a mineral not often talked about, but super vital for overall health. Raspberries are a good source of this elusive nutrient that helps the body absorb calcium and metabolize carbohydrates while building healthy bones, hormones, and connective tissues. One cup of raspberries provides over 40 percent of your daily manganese needs. 04 of 08 Fight Diseases When many health professionals think of plant compounds, one of the first food examples they might recommend is berries, including our beloved raspberry. Raspberries are high in so many bioactive plant compounds including flavonoids, ascorbic acid, anthocyanins, and ellagic acid. All of these compounds are antioxidants, “which can help to prevent inflammation,” Covone explains. They’re also effective at helping our cells fight off inflammation- and disease-causing free radicals throughout the body. 05 of 08 Support Cognitive Function There’s promising evidence that raspberries help our brains function at their highest level. One systematic review found that berry-based supplements, including those containing raspberries, were associated with overall improved cognition, memory, executive functioning, processing speeds, and attention spans. While the subjects of this review were older adults, researchers indicated that these results can be extrapolated to anyone enjoying berries and berry-based supplements. Berries (including raspberries) also contain flavonoids, which have been found to "significantly improve cognitive capabilities" and fend off neurodegenerative disorders like Alzheimer’s disease, according to a review article in Frontiers Aging Neuroscience. 06 of 08 Manage Blood Sugar Some interesting studies have been done exploring red raspberries’ connection to managing diabetes. One of which, published in Annals of Nutrition and Metabolism, found raspberry consumption to be associated with both reduced inflammation and lower blood sugar levels after eating in study subjects with type 2 diabetes. Another study found that eating raspberries was also tied with lower blood sugars after eating in individuals with prediabetes, lowering insulin needs and potentially even improving their insulin sensitivity, reducing the risk for progression to full-blown type 2 diabetes. 07 of 08 Protect the Skin Raspberry extract has been shown to have anti-inflammatory effects and help protect the skin from UVB damage. More specifically, red raspberry extract could prevent cell death from UVB damage, preventing wrinkling and scaling, as well as epidermal thickening and dehydration. It does so by altering the cells’ apoptotic signaling pathways and preventing oxidative damage to human epidermal keratinocytes. 08 of 08 Facilitates Weight Management Raspberries are a low-in-calorie fruit. One cup (or about 123 grams) of raspberries contains only 64 calories. However, it also provides 36 percent of the daily value for vitamin C. This vitamin can help manage weight since it plays an essential role in regular bodily functions. For example, vitamin C is crucial for the production of carnitine, which is a molecule that helps convert fat into energy and boost metabolism. Therefore, raspberries make for a lightweight snack that's as nutritious as it is delicious. How to Add Raspberries to Your Diet Adding raspberries to your diet is easy. Here are some tips on how to add raspberries to your meals any time of day—as well as some suggestions for minimizing the tart taste for those seeking a milder flavor. Smoothies: Blend raspberries with other fruits like bananas, as well as yogurt or milk, for a berry smoothie. You can also add a little bit of honey for a natural sweetener that, along with the yogurt, can help mellow out the sharpness of the raspberries.Oatmeal: Stir some fresh or frozen raspberries into your morning oatmeal. You can add a drizzle of maple syrup or other sweeter berries like strawberries or blueberries to make it less tart.Yogurt Parfait: Top raspberries and granola over a cup of Greek yogurt, and drizzle some honey over it for a yogurt parfait. The combination of the creamy yogurt and the sweet honey will help to balance out the tartness of the raspberries.Salads: Add raspberries to a salad. They pair well with mixed greens and nuts. You can also choose a mild cheese to help balance the sharpness of the raspberries.Salsa or sauce: Make a raspberry salsa or sauce by simmering raspberries with some sugar and water. Use the sauce over everything from baked brie cheese to roasted pork or chicken.Desserts: Include raspberries in your favorite dessert dishes, from cheesecake to muffins. You can use fresh raspberries to top a cake or bake them into muffins. Raspberry Recipes The health benefits of raspberries are impressive, but nothing beats the taste of a perfectly ripe raspberry. While they are the perfect snack to enjoy on their own, there are also so many recipes to include them in. “Even when raspberries are not in season, frozen raspberries are also a great option,” Covone adds. Here are some delicious ideas to get you started. Simple Smoothies Caitlin Bensel Blend raspberries into any combination of produce-packed smoothies, smoothie bowls, or a simple bowl of mixed berries or fruit salad. GET THE RECIPE Breakfast Topping for Oatmeal, Cereal, Granola, and Yogurt Victor Protasio What better way to start your day than with the antioxidant punch of berries? Raspberries are the perfect topping or addition to overnight oats, as well as cold or hot cereals. The tart flavor of raspberries is also a tasty contrast to creamy yogurt and crunchy granola in a yogurt parfait. GET THE RECIPE Homemade Jam Heather Meldrom Try your hand at homemade jam using fresh raspberries. It won’t only taste incredible, but you can also regulate how much added sugar goes in. GET THE RECIPE Wholesome Baked Goods Kelsey Hansen Baked goods and raspberries go hand-in-hand. Try adding raspberry jam or whole raspberries to muffins, cakes, crumbles, cobblers, cookies, scones, tarts, pancakes, and sweet breads. GET THE RECIPE Flavorful Drinks Belmond La Samanna Whether it’s plain water, seltzer, simple syrup, or a craft cocktail, raspberries (fresh, frozen, muddled, or pureed) are perfect for infusing into all of your favorite beverages. GET THE RECIPE How to Store Raspberries So They Don’t Grow Mold Was this page helpful? Thanks for your feedback! Tell us why! Other Submit Sources Real Simple is committed to using high-quality, reputable sources, including peer-reviewed studies, to support the facts in our articles. Read our editorial guidelines to learn more about how we fact check our content for accuracy. "Raspberries, raw." U.S. Department of Agriculture. USDA FoodData Central. Raspberries, raw. Accessed May 11, 2023. Frías-Moreno MN, Parra-Quezada RA, González-Aguilar G, et al. Quality, bioactive compounds, antioxidant capacity, and enzymes of raspberries at different maturity stages, effects of organic vs. conventional fertilization. Foods. 2021;10(5):953. doi:10.3390/foods10050953 Bonyadi N, Dolatkhah N, Salekzamani Y, Hashemian M. Effect of berry-based supplements and foods on cognitive function: a systematic review. Sci Rep. 2022;12(1):3239. doi:10.1038/s41598-022-07302-4 Ayaz M, Sadiq A, Junaid M, et al. Flavonoids as prospective neuroprotectants and their therapeutic propensity in aging associated neurological disorders. Front. Aging Neurosci. 2019;11:155. doi:10.3389/fnagi.2019.00155 Schell J, Betts NM, Lyons TJ, Basu A. Raspberries improve postprandial glucose and acute and chronic inflammation in adults with Type 2 diabetes. Ann Nutr Metab. 2019;74(2):165-174. doi:10.1159/000497226 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). 2019;27(4):542-550. doi:10.1002/oby.22406 Fang, J. et al. "Red Raspberry Extract Protects the Skin against UVB-Induced Damage with Antioxidative and Anti-inflammatory Properties." Oxidative Medicine and Cellular Longevity. Jan. 2019. "Carnitine." National Institutes of Health: Office of Dietary Supplements.