Raspberries are a vitamin-rich fruit that belongs to the genus Rubus of the rose family. Raspberries are small berries with a delicious sweet-tart taste, found in different colors, including red, black, purple, and golden. Each color of raspberries contains unique vitamins, minerals, and antioxidants. Red raspberries (Rubus idaeus) are the most common type native to Northern Asia and Europe. Lets see the Nutrition facts about Raspberries and its health benefits.
Nutrition Facts in Raspberries
According to the USDA data, the nutritional value of raspberries (100g) are as follows.
| Nutrient | Value |
| Calories | 53 |
| Carbohydrate | 11.94 g |
| Water | 85.8 g |
| Fiber | 6.5 g |
| Protein | 1.2 g |
| Fat | 0.65 g |
| Sugars | 4.42 g |
Vitamins in Raspberries
According to the USDA data, vitamins and their quantity in raspberries (100g) are as follows.
| Vitamins | Quantity |
| Thiamine (B1) | 0.032 mg |
| Riboflavin (B2) | 0.038 mg |
| Niacin (B3) | 0.598 mg |
| Pantothenic acid (B5) | 0.329 mg |
| Vitamin B6 | 0.055 mg |
| Folate (B9) | 21 μg |
| Choline | 12.3 mg |
| Vitamin C | 26.2 mg |
| Vitamin E | 0.87 mg |
| Vitamin K | 7.8 μg |
Minerals in Raspberries
According to the USDA data, minerals and their quantity in raspberries (100g) are as follows.
| Minerals | Quantity |
| Calcium | 25 mg |
| Iron | 0.69 mg |
| Magnesium | 22 mg |
| Manganese | 0.67 mg |
| Phosphorus | 29 mg |
| Potassium | 151 mg |
| Zinc | 0.42 mg |
Health benefits of Raspberries
Lowers the risk of heart disease
Cancer prevention
Diabetes management
Improve brainpower
Helps in weight loss
Improve skin health
FAQ
Raspberries are a good source of vitamin C, essential for our body to build Immune system. It is also a necessary nutrient for collagen production, and it protects skin from damage from the sun.
Raspberries are high in antioxidants that protect cells from free radical damage and recover from oxidative stress. Hence it reduces the risk of cancer, heart disease, diabetes, and other illnesses.
