Sweet, tangy, and vibrantly red—raspberries are more than just a pretty fruit. They’re one of nature’s most powerful superfoods. In this guide, we dive deep into raspberry nutrition facts, calories, and health benefits, showing you why they deserve a permanent spot in your grocery basket.

Whether you’re looking to lose weight, improve digestion, or give your skin a healthy glow, raspberries deliver a wide range of nutrients in a low-calorie package. Let’s explore what makes this berry so amazing!

Raspberry Nutrition Facts at a Glance (Per 1 Cup – ~123g)

• Calories: 64
• Carbohydrates: 14.7g
• Fiber: 8g (a whopping 32% of daily intake!)
• Sugars: 5.4g
• Protein: 1.5g
• Fat: 0.8g
• Vitamin C: 36% of the Daily Value (DV)
• Manganese: 36% of the DV
• Vitamin K: 8% of the DV
• Magnesium, Iron, and Folate: In smaller amounts

Thanks to their low calorie count and high fiber content, raspberries are perfect for both healthy snacking and meal prep.

Major Health Benefits of Raspberries

1. Weight Loss Support

Are raspberries ok for weight loss? Absolutely. With only 64 calories per cup and a high fiber content, raspberries make you feel full longer, curb cravings, and help regulate blood sugar. They’re a perfect snack for anyone trying to shed extra pounds.

2. Rich in Antioxidants

Raspberries contain powerful antioxidants like quercetin and ellagic acid, which protect cells from oxidative stress and inflammation. These compounds help reduce the risk of chronic diseases like cancer and heart disease.

3. Supports Heart Health

The fiber and polyphenols in raspberries can help lower blood pressure and improve cholesterol levels. Raspberries also contain potassium, which supports a healthy heartbeat and circulatory function.

4. Aids Digestion

Raspberries pack 8g of dietary fiber per cup, which supports a healthy gut microbiome and promotes regular bowel movements. Fiber also helps prevent constipation and supports detoxification.

5. Improves Brain Function

Studies suggest the flavonoids in raspberries may help improve memory and cognitive function by boosting blood flow to the brain and reducing age-related decline.

6. Boosts Immunity

With more than a third of your daily vitamin C in a single cup, raspberries help strengthen your immune system, fight off colds, and promote wound healing.

People Also Ask

Q: What are the benefits of eating raspberries?
A: Raspberries are low in calories and high in fiber, antioxidants, and vitamin C. They support weight loss, heart health, digestion, brain function, and immunity.

Q: Are raspberries high in calories?
A: No, raspberries are not high in calories. One cup contains just 64 calories, making them one of the most diet-friendly fruits available.

Q: Are raspberries ok for weight loss?
A: Yes, their high fiber content and low calorie density make raspberries ideal for weight loss. They help you feel full without adding excess calories.

Q: Is it OK to eat raspberries every day?
A: Yes, it’s perfectly healthy to eat raspberries daily. They’re nutrient-dense, low in sugar, and rich in antioxidants. Just be sure to wash them properly and store them correctly.

How to Add Raspberries to Your Diet

• Smoothies & Smoothie Bowls – Blend them with banana, spinach, and Greek yogurt.
• Salads – Toss raspberries into spinach or arugula salads for a fruity twist.
• Snacking – Eat them fresh or frozen right out of the bowl.
• Desserts – Top off your pancakes, oatmeal, or yogurt parfaits with raspberries.
• Homemade Jam – Make low-sugar raspberry chia jam for a healthy toast spread.

Tips for Choosing & Storing Raspberries

• Buy organic when possible to avoid pesticide residues.
• Look for firmness and vibrant color; avoid mushy or moldy berries.
• Store in a breathable container in the fridge and eat within 2–3 days.
• Freeze extras to use in smoothies or baking.

Final Thoughts: The Superfood You Shouldn’t Skip

If you’re looking for a low-calorie fruit loaded with nutrients, raspberries check all the boxes. From supporting heart and brain health to aiding weight loss and digestion, the benefits of raspberries are hard to beat.

So next time you’re in the produce aisle, pick up a pint of this powerhouse fruit. Your taste buds—and your body—will thank you.