...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, raw
Refuse: 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)
Raspberries are one of those fruits which contain excellent antioxidant properties. Raspberries are also one of the highest ranking fruits for fibre content.
