 |
| |
Raspberry Nutrition
the nutritional value of raspberries and full raspberry nutrition information...
Raspberries are one of those fruits which contain excellent antioxidant properties. Raspberries are also one of the highest ranking fruits for fibre content.
Raspberries contain an antioxidant called ellagic acid, which is thought to prevent abnormal cellular changes which may cause cancer.
Raspberries provide and excellent amount of fibre which helps with bowel regularity, thereby helping to prevent bowel cancer. Fibre also helps to maintain normal blood sugar and
cholesterol
levels.
High in vitamin C, raspberries can help to protect cells and tissues from free radical damage which helps in the prevention of cancer. Vitamin C also helps dietary iron absorption.
Raspberries are also an excellent source of manganese which plays a part in bone health and also helps to maintain normal blood sugar levels. Manganese also helps with thyroid function and helps protect the cells from free radical damage.
Raspberries are a good source of potassium which helps the muscles and nerves to function properly and also maintains the bodies' acid balance. Potassium can also help lower the risk of high blood pressure.
Raspberries are also a good source of niacin (vitamin B3) which helps to stabilise blood sugar, helps lower cholesterol and also helps the body to process fats.
Containing good amounts of riboflavin (vitamin B2), raspberries help prevent cells from free radicals and helps the supply of other B vitamins.
One cup of raspberries contains around 64 calories.
THE FULL NUTRITIONAL VALUE OF RASPBERRIES:
Raspberries, rawRefuse: 4% (Caps, stems, and spoiled berries)
Scientific Name: Rubus spp.
NDB No: 09302 (Nutrient values and weights are for edible portion)
|
Nutrient
|
Units
|
1.00 X 1 cup
-------
123g
| | Proximates
|
|
Water
|
g
|
105.47
|
|
Energy
|
kcal
|
64
|
|
Energy
|
kJ
|
271
|
|
Protein
|
g
|
1.48
|
|
Total lipid (fat)
|
g
|
0.80
|
|
Ash
|
g
|
0.57
|
|
Carbohydrate, by difference
|
g
|
14.69
|
|
Fiber, total dietary
|
g
|
8.0
|
|
Sugars, total
|
g
|
5.44
|
|
Sucrose
|
g
|
0.25
|
|
Glucose (dextrose)
|
g
|
2.29
|
|
Fructose
|
g
|
2.89
|
|
Lactose
|
g
|
0.00
|
|
Maltose
|
g
|
0.00
|
|
Galactose
|
g
|
0.00
|
|
Starch
|
g
|
0.00
| | Minerals
|
|
Calcium, Ca
|
mg
|
31
|
|
Iron, Fe
|
mg
|
0.85
|
|
Magnesium, Mg
|
mg
|
27
|
|
Phosphorus, P
|
mg
|
36
|
|
Potassium, K
|
mg
|
186
|
|
Sodium, Na
|
mg
|
1
|
|
Zinc, Zn
|
mg
|
0.52
|
|
Copper, Cu
|
mg
|
0.111
|
|
Manganese, Mn
|
mg
|
0.824
|
|
Selenium, Se
|
mcg
|
0.2
| | Vitamins
|
|
Vitamin C, total ascorbic acid
|
mg
|
32.2
|
|
Thiamin
|
mg
|
0.039
|
|
Riboflavin
|
mg
|
0.047
|
|
Niacin
|
mg
|
0.736
|
|
Pantothenic acid
|
mg
|
0.405
|
|
Vitamin B-6
|
mg
|
0.068
|
|
Folate, total
|
mcg
|
26
|
|
Folic acid
|
mcg
|
0
|
|
Folate, food
|
mcg
|
26
|
|
Folate, DFE
|
mcg_DFE
|
26
|
|
Choline, total
|
mg
|
15.1
|
|
Betaine
|
mg
|
1.0
|
|
Vitamin B-12
|
mcg
|
0.00
|
|
Vitamin B-12, added
|
mcg
|
0.00
|
|
Vitamin A, RAE
|
mcg_RAE
|
2
|
|
Retinol
|
mcg
|
0
|
|
Carotene, beta
|
mcg
|
15
|
|
Carotene, alpha
|
mcg
|
20
|
|
Cryptoxanthin, beta
|
mcg
|
0
|
|
Vitamin A, IU
|
IU
|
41
|
|
Lycopene
|
mcg
|
0
|
|
Lutein + zeaxanthin
|
mcg
|
167
|
|
Vitamin E (alpha-tocopherol)
|
mg
|
1.07
|
|
Vitamin E, added
|
mg
|
0.00
|
|
Tocopherol, beta
|
mg
|
0.07
|
|
Tocopherol, gamma
|
mg
|
1.75
|
|
Tocopherol, delta
|
mg
|
1.28
|
|
Vitamin D (D2 + D3)
|
mcg
|
0.0
|
|
Vitamin D
|
IU
|
0
|
|
Vitamin K (phylloquinone)
|
mcg
|
9.6
| | Lipids
|
|
Fatty acids, total saturated
|
g
|
0.023
|
|
4:0
|
g
|
0.000
|
|
6:0
|
g
|
0.000
|
|
8:0
|
g
|
0.000
|
|
10:0
|
g
|
0.000
|
|
12:0
|
g
|
0.000
|
|
14:0
|
g
|
0.000
|
|
16:0
|
g
|
0.020
|
|
18:0
|
g
|
0.005
|
|
Fatty acids, total monounsaturated
|
g
|
0.079
|
|
16:1 undifferentiated
|
g
|
0.000
|
|
18:1 undifferentiated
|
g
|
0.073
|
|
20:1
|
g
|
0.006
|
|
22:1 undifferentiated
|
g
|
0.000
|
|
Fatty acids, total polyunsaturated
|
g
|
0.461
|
|
18:2 undifferentiated
|
g
|
0.306
|
|
18:3 undifferentiated
|
g
|
0.155
|
|
18:4
|
g
|
0.000
|
|
20:4 undifferentiated
|
g
|
0.000
|
|
20:5 n-3 (EPA)
|
g
|
0.000
|
|
22:5 n-3 (DPA)
|
g
|
0.000
|
|
22:6 n-3 (DHA)
|
g
|
0.000
|
|
Cholesterol
|
mg
|
0
| | Other
|
|
Alcohol, ethyl
|
g
|
0.0
|
|
Caffeine
|
mg
|
0
|
|
Theobromine
|
mg
|
0
|
USDA National Nutrient Database for Standard Reference, Release 22 (2009)
Back to the top of this page.
Take Me Home
Leave Raspberry Nutrition and go to Nutritional Values Of Fruit
Leave Raspberry Nutrition and go to Nutritional Values Of Vegetables
|
|
