Short description
Raspberries are among the most popular summer fruits – and also among the most nutritious. With only about 50 kcal and 6.5 g of fiber per 100 g, they are one of the most fiber-rich fruits of all. They also provide vitamin C, manganese and plant compounds such as anthocyanins and ellagitannins.
The leaves of the raspberry plant also have a long tradition: raspberry leaf tea is a classic in folk medicine, particularly in women’s health.
Nutritional value per 100g (fresh)
| Component | Amount |
|---|---|
| Energy | 52 kcal |
| Fiber | 6.5 g |
| Vitamin C | 26 mg |
| Vitamin E | 1.2 mg |
| Vitamin K | 7.8 µg |
| Folate (Vitamin B9) | 21 µg |
| Manganese | 0.7 mg |
| Magnesium | 22 mg |
| Potassium | 151 mg |
| Calcium | 25 mg |
| Iron | 0.7 mg |
Health benefits
- Blood sugar – Lots of fiber, little sugar: raspberries cause only a small rise in blood sugar. Small studies found that eating raspberries with a meal softened the blood sugar and insulin response, which makes them a good fruit for people with insulin resistance or type 2 diabetes.
- Digestion – The high fiber content supports regular bowel movements and feeds beneficial gut bacteria.
- Antioxidant and anti-inflammatory effects – Anthocyanins and ellagitannins protect cells from oxidative stress in laboratory studies. In the gut, ellagitannins are converted by bacteria into urolithins, which are being researched for their health effects.
- Heart and blood vessels – Diets rich in berries are associated with a lower risk of cardiovascular disease.
- Weight management – Few calories, lots of fiber and a good feeling of fullness.
- Skin – Vitamin C is needed to form collagen.
Raspberry ketone, the compound responsible for the scent, is sold as a weight-loss supplement. The amounts in supplements are many times higher than in the fruit, there is no reliable evidence of an effect in humans, and their safety has not been sufficiently studied. There is also no evidence that raspberries help with ADHD or leaky gut.
Culinary uses
Raspberries are delicious raw and also work well in smoothies, mousses, sauces, sorbets and desserts. They can be frozen, dried or made into jam, or added to homemade granola and porridge. They go particularly well with natural yogurt, dark chocolate, mint, almonds and lemon.
Frozen raspberries are a good, inexpensive alternative outside the season – they retain most of their nutrients.
Herbal and naturopathic use
Raspberry leaf tea has traditionally been used for menstrual cramps and in late pregnancy to prepare for birth. The evidence for this is limited: small studies have found no harm, but no clear benefit either. If you are pregnant, only drink raspberry leaf tea after talking to your midwife or doctor – usually from around week 32 at the earliest.
Thanks to their tannins, raspberry leaves have a mild astringent effect and are traditionally used as tea for mild diarrhea and as a gargle for sore throats.
Did you know…?
- A single raspberry is made up of many tiny individual fruits (drupelets), each with its own seed.
- Raspberry ketone gives raspberries their typical scent – but a single fruit contains only tiny amounts.
- Raspberry leaves are traditionally used in folk medicine for fever and colds.
- The leaves contain more tannins and some polyphenols than the fruit.
How to use them
Suggested amounts for adults:
- Fresh berries: 100–150 g a day
- Dried berries: 30–40 g
- Powder: 1–2 tsp, mixed into water, smoothies or oatmeal
- Leaves (tea): 1 tsp dried leaves per cup of hot water, steep for 10–15 minutes
Good combinations
- With blueberries and blackcurrants – a colorful mix of different polyphenols
- With kefir or yogurt – combines fiber with probiotic bacteria
- With chia or flaxseed – for even more fiber and satiety
- With oats – the vitamin C in raspberries improves the absorption of iron from oats
In summary
Raspberries are low in calories, very high in fiber and full of valuable plant compounds. They are a good choice for stable blood sugar and healthy digestion – fresh in summer, frozen the rest of the year.
