Know2eat

Raspberries

Rubus idaeus

Also known as Red raspberry, Golden raspberry

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A hollow aggregate fruit made up of many small drupelets, harvested from thorny Rubus canes. Fragile enough that most of the crop is sold frozen or processed rather than fresh.

Blood Sugar & Metabolic HealthGut & Digestive HealthWeight Management

Potential health benefits

Best supported: Limited

Ordered by how well the human research supports them — strongest first. A rating describes the state of the evidence, not how impressive the food is. How we rate evidence.

Blood glucose response

Blood Sugar & Metabolic Health
Limited evidence

Some trials report a smaller glucose and insulin excursion when raspberries are eaten with a starchy meal. The work is early, the trials are small, and effects on longer-term markers have not been established.

Limited evidence. Early human work, or mostly lab and animal research.

2 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Gut microbiome

Gut & Digestive Health
Limited evidence

Research suggests raspberry ellagitannins and fibre may shift the composition of gut bacteria, and only some people carry the microbes needed to convert those ellagitannins into urolithins. What those shifts mean for health is not yet clear.

Limited evidence. Early human work, or mostly lab and animal research.

3 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Body composition

Weight Management
Insufficient evidence

Raspberry ketone became a popular weight-loss ingredient on the strength of rodent and cell studies. There is no dependable human research showing that either the supplement or the fruit changes body weight or fat mass.

Insufficient evidence. Not enough human research to say anything useful yet.

2 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Bowel regularity

Gut & Digestive Health
Insufficient evidence

Raspberries are among the higher-fibre fruits by weight, and dietary fibre as a category has reasonable trial support for stool frequency and consistency. Trials of raspberries specifically are almost non-existent.

Insufficient evidence. Not enough human research to say anything useful yet.

No source is attached to this association yet, so it is rated insufficient by default. It is listed because people commonly ask about it — not because there is evidence for it.

Ask about Raspberries

Ask about Raspberries

Answers are written only from the entries on this page — the same nutrients, compounds, claims and citations you can read above. Nothing is added from outside the database, and every answer lists what it was built from.

AI explanations are not switched on for this site, so there is nothing to ask here. Everything above is read straight from the database and does not need them.

Key nutrients

Nutrient content per 100 grams
NutrientAmount% DV
Macronutrients
Calories52 kcal3%
Protein1.2 g2%
Total fat0.65 g1%
Carbohydrate11.9 g4%
Fibre6.5 g23%
Total sugars4.42 g—
Water85.8 g—
Fats
Saturated fat0.019 g0%
Monounsaturated fat0.064 g—
Polyunsaturated fat0.375 g—
Cholesterol0 mg0%
EPA (omega-3)0 g—
DHA (omega-3)0 g—
DPA (omega-3)0 g—
Linoleic acid (omega-6)0.249 g—
Vitamins
Vitamin A2 µg0%
Vitamin C26.2 mg29%
Vitamin D0 µg0%
Vitamin E0.87 mg6%
Vitamin K7.8 µg7%
Thiamin (B1)0.032 mg3%
Riboflavin (B2)0.038 mg3%
Niacin (B3)0.598 mg4%
Pantothenic acid (B5)0.329 mg7%
Vitamin B60.055 mg3%
Folate21 µg5%
Vitamin B120 µg0%
Choline12.3 mg2%
Minerals
Calcium25 mg2%
Iron0.69 mg4%
Magnesium22 mg5%
Phosphorus29 mg2%
Potassium151 mg3%
Sodium1 mg0%
Zinc0.42 mg4%
Copper0.09 mg10%
Manganese0.67 mg29%
Selenium0.2 µg0%
Other measured compounds
Beta-carotene12 µg—
Alpha-carotene16 µg—
Lycopene0 µg—
Lutein + zeaxanthin136 µg—
Caffeine0 mg—
Ash0.46 g—

Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.

Source record: Raspberries, raw (USDA FoodData Central, FDC ID 167755).

% DV uses the FDA Daily Values for adults and children aged 4 and over. A dash means no Daily Value has been established for that nutrient.

Bioactive compounds

Compounds present in meaningful amounts. Presence is banded rather than quantified, because whole-food levels vary enormously with variety, growing conditions, storage and preparation.

How preparation changes things

Only effects with real support are listed. If a preparation method is missing, it is because nothing dependable is documented — not because it makes no difference.

Nothing dependable is recorded about how preparation changes this food’s nutritional properties. Rather than guess, this section stays empty.

Things to know

Allergies, interactions and intake concerns. Every food gets this section — a reference where everything is uniformly good is not a reference.

  • Worth knowing

    Oxalate content and kidney stones

    Raspberries sit in the moderate-to-high band for oxalate among fruits. People with a history of calcium oxalate stones are usually advised to keep total daily oxalate in view rather than avoid any single food, and raspberries count towards that total.

  • Allergy

    Rosaceae cross-reactivity

    As a Rosaceae fruit, raspberries can provoke oral itching and lip swelling in people sensitised to birch pollen or to other stone and pome fruits.

  • Too much

    Fructose and polyols in quantity

    Large servings deliver enough fructose and sorbitol to cause bloating, wind or loose stools in people with irritable bowel syndrome or fructose malabsorption.