General introduction

With a rich color and a taste to match, raspberries are an absolutely fascinating fruit from a nutritional standpoint. It has a lot of nutrients; a relatively small amount of raspberries can easily provide 50% of the minimum recommended daily dose of vitamin C.

Numerous phytochemicals essential for health are found in raspberries: phenolic flavonoids, such as anthocyanins, ellagic acid (tannin), quercetin, gallic acid, cyanidin, pelargonidin, catechins, and salicylic acid, as well as other polyphenolic antioxidants, such as lutein, zeaxanthin, and beta-carotene.  flavonoide fenolice, precum antocianine, acid elagic (tanin), quercetina, acid galic, cianidina, pelargonidina, catechine și acid salicilic, precum și alte substanțe antioxidante polifenolice, cum ar fi luteina, zeaxantina și betacarotenul.

Raspberries are low in sugar – just 5 grams per cup (less than an average apple, which contains nearly 20 grams). Xylitol, an extremely popular sugar substitute in recent years, is extracted from raspberries. The main advantage of this sweetener is that it is absorbed more slowly into the blood and helps to keep the glycemic index under control.


Nutritional values per 100g / RfD Percent

(Reference Dose)*









Dietary fiber


Manganese (mg/36%):


Vitamin C (mg/36%):


Vitamin B5 (mg/8%):


Vitamin K (mcg/8%):


Lutein + zeaxanthin (mcg):


Top benefits:

Raspberries contain an impressive amount of vitamin C, the antioxidant that supports not only immunity and health, but also the skin, stimulating collagen production. The antioxidants in raspberries help reduce inflammation, a process responsible for many diseases and premature aging.

Raspberries also contain other nutrients, such as manganese, B complex vitamins, and folic acid, which help the body metabolize carbohydrates, proteins and fats, vitamin K, vitamin E, magnesium, copper, and potassium (the latter is essential in controlling heart rate and blood pressure arterial).

Low in calories, raspberries help reduce toxins and fluid retention. The fiber intake from raspberries supports the development of beneficial bacterial flora in the intestines; a portion of raspberries provides up to a third of the required daily intake.


Did you know that...

consumed as an infusion, raspberry leaves can improve fat metabolism and promote weight loss.

Essential information quote:

Studies show that certain phytonutrients in raspberries – namely, ellagitannins – can help neutralize cancer cells by signaling programmed cell destruction.

Our and and tricks

Try to eat fresh raspberries in order to enjoy the maximum flavor.

Make a quick dessert by mixing raspberries, coconut cream, and mint leaves.

You can keep raspberries in the fridge for 5 days after you buy them.

If you are on a diet, raspberries can be your best ally.

*NUTRITION DATA SOURCE: https://www.nutritionvalue.org

**Oxygen Radical Absorbance Capacity according to USDA = This index measures the antioxidant capacity of the fruit. High values imply a strong antioxidant capacity, which, in turn suggests a low oxidation process, essential in protecting the body against the negative effects of free radicals. The FDA recommends a daily intake of 3,000-5,000 ORAC units for optimal health.