📊 Full nutrition facts — per 100g
| Nutrient | Amount | % Daily value | Level |
|---|---|---|---|
| Calories | 52 kcal | 3% | |
| Carbohydrates | 11.9g | 4% | |
| Dietary fibre | 6.5g | 23% | |
| Sugars | 4.4g | — | |
| GI | ~32 — Low | — | |
| Vitamin C | 26.2mg | 29% | |
| Manganese | 0.67mg | 34% | |
| Vitamin K | 7.8µg | 7% | |
| Ellagic acid | very high | — | |
| Anthocyanins | very high | — | |
| Quercetin | high | — | |
| Folate | 21µg | 5% |
Based on Australian NRV. Source: FSANZ Australian Food Composition Database.
📈 Glycaemic index (GI)
💊 Key vitamins & minerals
✅ Health benefits
Raspberries provide 6.5g of dietary fibre per 100g — significantly more than strawberries (2.0g), blueberries (2.4g), or blackberries (5.3g). This exceptional fibre content is the primary reason for raspberries' very low GI of 32. A 125g serve of raspberries (a typical punnet) provides over 8g of fibre — more than a serving of many whole grain cereals. The fibre includes both soluble pectin (prebiotic, cholesterol-lowering) and insoluble fibre from the drupelet cell walls.
Raspberries are one of the richest dietary sources of ellagitannins — polyphenols that gut bacteria convert to urolithin A (the same longevity compound studied in pomegranate research). Urolithin A activates mitophagy (cellular cleanup of damaged mitochondria), a key mechanism in muscle preservation with ageing. Additionally, raspberry ketones — the aromatic compounds responsible for the fruit's distinctive aroma — have been studied for metabolic effects on adipocyte (fat cell) function, though human evidence at dietary doses remains preliminary.
Raspberries contain a diverse anthocyanin profile (cyanidin-3-glucoside, cyanidin-3-sophoroside, pelargonidin derivatives) with documented cardiovascular protective effects. Regular berry consumption — with raspberries specifically studied — is associated with reduced arterial stiffness, lower LDL oxidation, improved HDL function and reduced inflammatory markers. The quercetin in raspberries additionally inhibits platelet aggregation. The Harvard Health Professionals Follow-Up Study found higher anthocyanin intake from berries associated with reduced heart attack risk.
Ellagic acid in raspberries has demonstrated the ability to inhibit cancer cell proliferation and induce apoptosis in multiple cancer cell lines in laboratory studies, including breast, lung, colon and oesophageal cancer. While laboratory findings do not directly translate to clinical prevention, population studies consistently show higher berry consumption associated with reduced risk of certain cancers. Raspberries' combination of ellagic acid, anthocyanins and quercetin provides multi-pathway antioxidant and potential anti-proliferative activity.
⚠️ Who should limit or avoid
Raspberries are moderately high in salicylates — natural compounds related to aspirin. People with salicylate sensitivity (which can cause hives, nasal polyps, asthma-like symptoms or GI distress) may react to raspberries. This sensitivity affects a small proportion of the population but is underdiagnosed. If you react to aspirin or ibuprofen, or develop unexplained symptoms after eating raspberries, consider salicylate sensitivity.
Like strawberries, raspberries can trigger histamine release even without containing high histamine themselves. People with histamine intolerance may experience headaches, hives, nasal congestion or GI symptoms. Fresh raspberries are generally better tolerated than cooked or processed raspberry products.
Raspberries provide modest Vitamin K (7.8µg/100g) and salicylate content that can both affect anticoagulation. Consistent intake is more important than avoidance for warfarin users — sudden large increases in consumption are more problematic than regular moderate intake.
🛒 How to select & buy raspberry
Each raspberry is an aggregate of tiny drupelets — individual small fruit segments. A ripe raspberry should be uniformly deep red across all drupelets. Any white or pale yellow drupelets indicate unripe areas with lower anthocyanin content and less sweetness. The raspberry should be just firm enough to hold its shape — a collapsing raspberry is overripe. Strong raspberry aroma even through the punnet packaging is the best freshness indicator.
Raspberries are extremely perishable and begin leaking juice as they deteriorate. Always check the bottom of the punnet for wet patches or staining — this indicates crushed or overripe berries at the bottom that will accelerate mould through the whole punnet. A dry-bottomed punnet of uniformly red, aromatic raspberries is worth the premium price. Never buy based on the visible top layer alone.
Unlike most fruits, frozen raspberries are nutritionally comparable to fresh — and in some contexts superior. Freezing within hours of harvest preserves anthocyanins and ellagic acid that degrade rapidly in fresh berries sitting in cool chain for days. Frozen raspberries used in smoothies, sauces, baked goods and porridge are a year-round nutritional asset. Out of season, frozen raspberries are better value and nutritionally than inferior fresh product imported from the USA.
🧊 Storage tips & shelf life
Raspberries are the most perishable of common fresh berries — they begin deteriorating within hours at room temperature. Unless eating within the hour, refrigerate immediately on purchase. In warm Australian weather, this is non-negotiable.
Store unwashed in a single layer on a paper towel-lined container. Do NOT seal tightly — raspberries need air circulation. Wash only immediately before eating. Remove any mouldy berries the moment they appear — mould spreads through a punnet within hours. The paper towel absorbs excess moisture and significantly extends keeping time.
Raspberries freeze excellently and retain most of their anthocyanins, ellagic acid and fibre. Spread on a tray, freeze solid (2–3 hours), then transfer to a zip-lock bag. The tray-first method prevents clumping so you can use individual frozen berries as needed. Frozen raspberries are ideal for smoothies, sauces, porridge toppings and baking. Buy bulk at peak season prices and freeze for year-round use.
📖 About raspberry — complete guide
The red raspberry (Rubus idaeus) is native to temperate regions of Asia Minor and Northern Europe, where it grows wild from the British Isles to eastern Siberia. Its wild ancestor has been consumed by humans for tens of thousands of years, with the earliest documented cultivation occurring in 4th-century CE Constantinople from records of Palladius, a Roman agricultural writer. Raspberry cultivation spread through European monastery gardens in the Middle Ages and was brought to the Americas by European colonists in the 17th century. The name 'raspberry' likely derives from the archaic English 'raspis' (meaning a sweet rose-coloured wine) or from the French 'framboise.' Modern commercial cultivation began seriously in the 19th century, and selective breeding over the past 150 years has produced varieties with improved fruit size, disease resistance and cold tolerance that define today's commercial crop.
The raspberry's nutritional distinction lies in a unique combination: it is simultaneously a high-fibre, low-calorie fruit (only 52 kcal per 100g despite the fibre density), a major ellagitannin source comparable to pomegranate, and a rich source of diverse anthocyanins and quercetin. The fibre content (6.5g/100g) is striking for a fresh fruit of this caloric density — raspberries provide more fibre per calorie than almost any other commonly available fruit. This combination of high fibre and diverse polyphenols explains both the low GI and the consistent associations between raspberry and berry consumption and improved metabolic health outcomes in epidemiological research. The raspberry ketone — 4-(4-hydroxyphenyl)butan-2-one — which gives raspberries their characteristic aroma and has been marketed as a weight loss supplement, is present in only trace amounts in actual raspberries (1–4mg per kg of fresh fruit) — far below the doses used in the laboratory studies that prompted the supplement marketing.