A great source of fiber, vitamin C, and powerful antioxidants, raspberries offer many health and nutritional benefits. You can easily include raspberries in your diet by adding them to salads or smoothies.

Of the many types of raspberries — including black, purple, and golden — the red raspberry (Rubus idaeus) is the most common.

These sweet, tart berries have a short shelf life and are harvested only during the summer and fall months. So if you buy fresh raspberries, make sure to eat them shortly after purchasing. However, you can also buy frozen berries to tide you over the winter months.

Raspberries boast many nutrients despite being low in calories.

Nutrition of one cup (123 grams) of red raspberries:

  • Calories: 64
  • Carbs: 14.7 grams
  • Fiber: 8 grams
  • Protein: 1.5 grams
  • Fat: 0.8 grams
  • Vitamin C: 36% of the DV
  • Manganese: 36% of the DV
  • Vitamin K: 8% of the DV
  • Vitamin E: 7% of the DV
  • B vitamins: 3% to 8% of the DV (not including B12)
  • Iron: 5% of the DV
  • Magnesium: 6% of the DV
  • Phosphorus: 3% of the DV
  • Potassium: 4% of the DV

Bonus: The nutritional value of raspberries is thought to be present even in frozen raspberries, so you can enjoy their benefits all year round.

Antioxidants are plant and animal compounds that help your cells fight and recover from oxidative stress.

Oxidative stress is linked to a higher risk of disease, including:

  • cancer
  • diabetes
  • heart disease

What is oxidative stress?

Oxidative stress happens when your body has too many free radicals. Free radicals are reactive, unstable molecules that can damage your cells and DNA.

Antioxidants help remove free radicals from your body.

Raspberries are high in several powerful antioxidant compounds, including:

Several in vitro and in vivo studies have shown raspberries to reduce oxidative stress, particularly through their polyphenols (such as ellagic acid and anthocyanins). Though more in vivo studies need to be carried out, in vitro studies suggest raspberries may help repair DNA damage and prevent cancer cells from multiplying.

Raspberries are low in carbs and high in fiber, making them a smart choice for anyone watching their carbs.

A 2019 trial suggest that raspberry supplement taken after a meal may reduce blood sugar and inflammation in people with diabetes and obesity. However, the supplements may have a different nutritional profile to whole raspberries.

A 2024 review of studies did not show an effect on blood sugar.

So, more studies are needed.

You may have heard of raspberry ketone supplements being promoted for weight loss. However, you may be surprised to learn these supplements do not actually contain raspberries and are synthetically made.

Additionally, evidence is lacking on their safety and effects in humans. Some reports suggest they even have harmful effects in some cases.

While little evidence suggests that raspberry ketone supplements can help with weight loss, whole, fresh raspberries can safely be included as part of a healthy diet and may help support weight loss through their overall health benefits.

The high fiber content can help keep you feeling full, and this naturally sweet fruit may help satisfy your after-dinner sugar cravings.

How we define high fiber

We define a high fiber meal as a meal with 5 grams or more of fiber per serving. If you’re looking for a high fiber snack, look for a snack with 3 grams or more of fiber per serving.

View our recipe collection for high fiber recipes to support your health goals.

As mentioned earlier, raspberries are high in antioxidants, which fight free radicals in your body. This can also have a beneficial effect on aging. Antioxidants have been linked to longer lifespans in various animal studies and show some anti-aging effects in humans.

Raspberries are also high in vitamin C, which is necessary for healthy skin. Vitamin C may improve collagen production and help reverse damage to skin caused by UV rays.

A 2019 study suggests that the anti-aging benefits of raspberries are not lost in processed raspberry products. Researchers investigated the nutritional content of frozen, pureed, or concentrated raspberries and found they still provide excellent nutrient quality.

Fresh raspberries have a short shelf life, so purchase locally grown berries whenever possible and eat them within 1 to 2 days.

Since raspberries are harvested during the summer and fall, fresh raspberries will be best at those times. When choosing raspberries, be sure to avoid any that look crushed or moldy.

Raspberries should be refrigerated in packaging that protects them from damage.

Keep in mind that you can eat raspberries year-round by buying them frozen. These berries are frozen immediately after harvesting and are thought to retain their nutritional benefits.

Top tip: Read labels closely to ensure you’re not getting added sugar without realizing.

Here are some delicious ways you can add raspberries to your diet.

  • Eat fresh raspberries as a snack.
  • Top yogurt with fresh raspberries and granola.
  • Add raspberries to cereal or oatmeal.
  • Top whole grain pancakes or waffles with raspberries.
  • Add frozen raspberries to a smoothie.
  • Make a fresh berry salad with raspberries, blueberries, strawberries, and blackberries.
  • Add raspberries to a salad with chicken and goat cheese.
  • Blend raspberries with water and use as a sauce for meat or fish.
  • Make a baked raspberry crumble with rolled oats, nuts, cinnamon, and a drizzle of maple syrup.
  • Stuff raspberries with dark chocolate chips for a sweet treat.

Raspberries are low in calories but high in fiber, vitamins, minerals, and antioxidants. They may protect against many health conditions and support overall health.

Raspberries are easy to add to your diet and make a tasty addition to breakfast, lunch, dinner, or dessert.

For the freshest taste, buy these delicate berries when they’re in season and eat them quickly after purchasing. However, frozen raspberries also make for a healthy option you can have at any time of year.