Amazing Raspberry – Nutrition Value, Facts, and Health Benefits

Nutrition facts raspberries

Let’s talk about raspberry nutrition value, facts, health, and beauty benefits today. So, are red raspberries good for you? Yes, yes, yes, there are so many health benefits of raspberries. Specifically, the gut health and fiber benefits of raspberries. Are raspberries good for weight loss? How many calories are in one cup of red raspberry?

Raspberries Nutrition facts

Red Raspberries: Raspberry Nutrition Value, Facts, Health and Beauty Benefits

Raspberries are high in fiber and low glycemic fruit. Berries are one of the highest sources of antioxidant phytochemicals. Additionally, this tasty treat is loaded with anti-inflammatory vitamin C, more than 40% DV in this same serving.

The berries’ anthocyanins are the secret behind their blood sugar and diabetes-fighting abilities. Anthocyanins are a type of flavonoid, which is a plant compound that gives certain fruits and vegetables their color. Anthocyanins are also powerful antioxidants, which protect your cells from free radicals, cell-damaging compounds.

Health & Beauty Benefits of Raspberries

Raspberries are especially beneficial for their powerful anti-aging compounds. Raspberries help support the microcirculation of the skin surrounding the eye area. This can help lessen the appearance of dark circles and make your eyes sparkle. Raspberries provide the body with collagen-building nutrition from vitamin C, which helps with anti-aging. The high content of manganese helps preserve mitochondrial health.

Health and beauty benefits of raspberries. Raspberries. Raspberry. Raspberry health. Raspberry beauty.

Raspberries are a Superfood!

This vibrant berry is also an excellent source of manganese, which is a cofactor for the superoxide dismutase enzyme. This enzyme helps protect against free radical damage to cells by removing excess oxygen molecules (superoxides) from the body.

The seeds also contain omega-3 fatty acids, which can help reduce inflammation in the body and protect against heart disease.

Are Raspberries good for weight loss?

Stop the Aging Process With Raspberries

And finally, raspberries are an antioxidant powerhouse. Antioxidants help prevent cell damage caused by free radicals, which are produced when our bodies produce energy and can be harmful to the body if they accumulate. Aging process and raspberries are linked, as the body’s antioxidant capacity declines with age.

Fiber in Raspberries

Raspberries – one of the best foods you can eat for gut health. Learn why below. One cup raspberries equals 8 grams of fiber, which is over 30% of your daily value (DV). And how many calories are in raspberries? All that fiber for just 65 calories in raspberries!!!! And you know how much your beneficial gut bacteria love fiber. Are raspberries good for weight loss? Yes, raspberries can help with weight loss because of the high fiber content.

Raspberry fiber can help with:

  • Weight loss.
  • Gut health (especially if you have irritable bowel syndrome).
  • Lowering cholesterol and blood sugar levels.

Raspberries for Diabetes & Blood Sugar Control

Diabetes and raspberries go hand in hand. The link between blood sugar and raspberries is amazing. Raspberries are one of the best foods you can eat for blood sugar control, especially if you have type 2 diabetes.

In a 2012 study, researchers gave participants with type 2 diabetes either raspberries or a placebo. The participants who ate this berry had lower blood sugar levels and better insulin sensitivity than those who did not eat the berries.

Raspberry nutrition facts

Red Raspberry Nutrition Value Facts

Here are the key nutrition facts on raspberries.


Fiber | Vitamin B7 | Biotin | Vitamin C

Nutritional Report of Red Raspberries

*Per 1 cup of raspberries.


  • 65 calories in 1 cup of raspberry.
  • Fiber | 8 grams
  • Carbohydrates | 11g
  • Magnesium | 7% DV
  • Potassium | 5% DV
  • Vitamin C | 54% DV
  • Vitamin A | 17% DV
  • Manganese | 41% DV
  • Vitamin K | 12% DV
  • Folate | 6% DV

Raspberry Eating Suggestions

The nutrition value of eating red raspberries can be as simple as eating them fresh. They can also be added to cereal, yogurt, ice cream and smoothies for a healthy boost of flavor and nutrition. I also love raspberries for their convenience! Just rinse and go. 

It is best to snack on a handful of berries daily, or add to oatmeal or smoothies. You can also make a berry cobbler using raspberries.

Try out my delicious low-sugar raspberry smoothie recipe. You might also enjoy my easy raspberry yogurt toast. I personally love the raspberries and coconut cream recipe, and my Ultimate Raw Vegan Raspberry Cheesecake that you can also find on the website.

Raspberry Uses

This berry can be used to make jams, jellies and preserves. They can also be frozen for later use in smoothies or other recipes.


Pro tip: keep three 6-oz. containers of this delicious berry in your fridge every week. Grab, rinse, go. 

Enjoy them with:

  • Chocolate – just toss with 2 Tbsp dark mini-chocolate chips for a heavenly snack.
  • Raw nuts – grab a palmful and place in a bag to enjoy as a to-go snack with your berries.
  • Chia pudding or overnight oats – the PERFECT sweet and sour topping.
  • Salads – vitamin C in raspberries improves the absorption of iron in leafy greens.


I am often asked if fresh is better than frozen. Answer: They are equivalent [with frozen sometimes being the better option]. Defrost a bag and mash with chia seeds = quick chia jam.

are raspberries good for weight loss with a tasty cheesecake?

Let’s Discuss the Health and Beauty Benefits of Raspberries!

I would love to hear what your favorite red berry recipe is. Let me know in the comments below. What did you learn about the health and beauty benefits of raspberries?

You can also connect with me @Eat_Your_Nutrition on Instagram. I love seeing your photos. #EatYourNutrition #LauraVillanueva

Sharing is caring!

+ Show /Hide Comments

- Hide Comments

Leave a Review & Add A Comment

Leave a Reply

Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Certified holistic nutritionist, nutrition and wellness author, weight and gut health specialist. I teach women how to discover effective ways to become the healthiest version of themselves.

My refreshing new approach to nutrition and healthy living has inspired many to make positive healthy lifestyle changes. The holistic nutrition blog focuses on the importance of a balanced lifestyle. Holistic living addresses the whole person's lifestyle, including physical, mental, social, and spiritual.

You can achieve a healthy gut, learn how to restore healthy gut flora by learning my healthy nutrition tips on my gut health holistic nutrition blog, recipes, and follow my healthy gut diet plans, guides, and programs. 

Holistic Nutritionist, Health & Wellness Coach &
Gut Health Nutritionist

Hi, I'm Laura.
Your Healthy Gut Nutritionist!

more about me

Use Code: EYN15 for 15% off your first order.

This post contains affiliate links which means I will make a small commission if you purchase through those links. I only recommend products that I know, trust and love! 


10 Ways to Repair Your Gut

Chronic diarrhea, constipation, gas or bloating, nutritional deficiencies, poor immune system, headaches, excessive fatigue...Does this sound like you? If it does, you need to download my FREE guide today.

Are You Passionate About Health Coaching? 

This post contains affiliate links which means I will make a small commission if you purchase through those links. I only recommend products that I know, trust and love! 

Do you want to create a career as a health coach? Study wherever and whenever? Work as a health coach? Enrolling at Integrative Nutrition is a way to learn about nutrition and help transform others' lives while living your true passion for health and nutrition. 


🍎 Certified Holistic Nutritionist, Laura Ann Villanueva πŸ₯ Research Based Holistic Nutrition

%d bloggers like this: