Up Berries


Know your Berries

One serving (1 cup) of raspberries has only 70 calories but provides 50% of a day’s requirement for vitamin C, 32% of fiber, 6% of folate, 6% of magnesium,5% of Potassium and 4% each of Calcium, Niacin, B6, Phosphorus and Zinc . That 1 cup serving has only 1 gram of fat, no saturated or transfats, no cholesterol and no sodium.

Plump, juicy raspberries are a perennial summer favorite. But the sweet flavor is only one reason to indulge in the delicate fruit. Rich in vitamin C, folate, iron and potassium, raspberries also provide high amounts of insoluble fiber (thanks to all those little seeds) as well as respectable amounts of the soluble fiber pectin, which helps control cholesterol levels.

The fruit is a good source of ellagic acid and other cancer-fighting antioxidants. Since cooking does not destroy these compounds, raspberry jam may also be beneficial. But because the fruit tends to spoil quickly, freeze leftovers to use in cooking.

Nutritional value of rasberries

Given below is the amount of nutrients in 100 gm of raspberry:

Nutrients and potential health benefits

Nutrients in raw raspberries
Nutrient Value per 123 grams % Daily Value
Energy 64 kcal  
Fiber, total dietary 8 g 32%
Sugars, total 5.4 g  
Calcium, Ca 30.7 mg 3%
Magnesium, Mg 27.1 mg 7%
Iron, Fe 0.8 mg 5%
Manganese, Mn 0.8 mg 41%
Potassium, K 186 mg 5%
Sodium, Na 1.2 mg 0%
Vitamin C, total ascorbic acid 32.2 mg 54%
Vitamin A, IU 40.6 IU 1%
Vitamin K, mcg 9.6 mcg 12%
Folate, mcg 25.8 mcg 6%
Lutein + zeaxanthin 167 mcg Daily Value not established

Raspberries contain significant amounts of polyphenol antioxidants such as anthocyanin pigments linked to potential health protection against several human diseases. The aggregate fruit structure contributes to its nutritional value, as it increases the proportion of dietary fiber, placing it among plant foods with the highest fiber contents known, up to 20% fiber per total weight. Raspberries are a rich source of vitamin C, with 30 mg per serving of 1 cup (about 50% daily value), manganese (about 60% daily value) and dietary fiber (30% daily value). Contents of B vitamins 1-3, folic acid, magnesium, copper and iron are considerable in raspberries.

Raspberries rank near the top of all fruits for antioxidant strength, particularly due to their dense contents of ellagic acid (from ellagotannins), quercetin, gallic acid, anthocyanins, cyanidins, pelargonidins, catechins, kaempferol and salicylic acid.

Due to their rich contents of antioxidant vitamin C and the polyphenols mentioned above, raspberries have an ORAC value (oxygen radical absorbance capacity) of about 4900 per 100 grams, including them among the top-ranked ORAC fruits. Cranberries and wild blueberries have around 9000 ORAC units and apples average 2800.

The following anti-disease properties have been isolated in experimental models. Although there are no clinical studies to date proving these effects in humans, preliminary medical research shows likely benefit of regularly consuming raspberries against:

High In Antioxidants

Raspberries rank in the top 10 antioxidant-high fruits and vegetables. Antioxidants are believed to help prevent and repair oxidative stress, a process that damages cells within the body and has been linked to the development of cancer, heart disease, Alzheimer's disease, and Parkinson's disease.


Raspberries provide important anti-inflammatories, including anthocyanins (the pigments in red, purple and blue fruits), which may help reduce cardiovascular disease and diabetes, and improve eyesight and memory.

Ellagic Acid

Raspberries are a leading source of ellagic acid, which may slow the growth of some cancer cells. Recent research has shown that the ellagic acid in raspberries is highly bio-available (absorbed by the body).