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Title:   Raspberries

Nutrition facts

Serving Size
Amount per serving
Calories 64 Calories from Fat 7
Hide Daily Values % Daily Value*
Total Fat 1g 2%
  Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 1mg 0%
Total Carbohydrates 15g 5%
  Dietary Fiber 8g
  Sugars 5g
Protein 1g
Vitamin A 1%     Vitamin C 54%
Calcium 3%     Iron 5%
Thiamin 3%     Riboflavin 3%
Niacin 4%     Pantothenic Acid 4%
Vitamin B6 3%     Potassium 5%
Phosphorus 4%     Magnesium 7%
Zinc 3%     Copper 6%
Manganese 62%      %
* Percent Daily Values are based on a 2,000 calorie diet.

One cup of raspberries contains 64total calories and only 5 grams of sugar! The rest of the carbohydrates come primarily from fiber, with a whopping 8 grams per cup. Fiber is crucial to overall health, and most Americans simply do not get enough.

Related: How To Get More Fiber In Your Diet

In addition,raspberries are extremely nutrient dense, containing over half the recommended daily intake of vitamin C and 62% the recommended daily intake of manganese, an essential trace mineral.


In addition to the more well-known vitamins and minerals, raspberries contain a large number of powerful phytochemicals:



Anthocyanins are the flavonoids responsible for the red color of raspberries and blue color of blueberries and they are powerful anti-inflammatory agents. Red raspberries contain about 80mg anthocyanins per cup, and if you can find them, black raspberries have 725mg anthocyanins per cup. That’s over double the anthocyanins blueberries have!



Catechins are the phenols found famously in green tea, but raspberries have some too. One cup of raspberries has a little over 1mg of catechins.



Quercetin is a flavonoid found in onions, garlic, and also raspberries. Quercetin has anti-inflammatory effects and is also a potent anti-carcinogen, helping to prevent cancer. Raspberries have 15mg quercetin per cup.


Raspberry Ketones

Raspberry ketones are the simple phenols which give raspberries their aroma, but they have a powerful effect on your body’s ability to burn fat! Raspberry ketones “turn on” lipolysis, the process through which our body burns fat for energy, and the result is that more fat is burned as energy and less is stored. The ketone content of a cup of raspberries is 100-400mcg.


Ellagic Acid

Ellagic acid is a phenol found in berries and certain nuts which has antioxidant and anti cancer effects. Raspberries contain 4mg ellagic acid per cup.



Raspberries Aren’t Just Red!

Raspberries come in colors ranging from yellow to red to black. The darker the berry, the more anthocyanins and the more potent the benefit to health! Look at your local farmers’ market to find the incredible diversity of colors in raspberries. All berries, including raspberries, should always be bought organic due to the high amount of pesticides sprayed on conventional crops.


Due to their incredible nutrient-density, low sugar, and high fiber content, raspberries are one of the few fruits which are allowed in unlimited amounts on the PEERtrainer Cheat System.


last edit by PEERTRAI, 4/16/2012 10:36:54 AM

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