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Raspberry nutrition facts

Wonderfully delicious and rich red colored raspberry fruits are among the most popular berries grown all over the world. They are rich source of many health promoting plant derived nutrients, minerals and vitamins that are essential for optimum health.

Botanically, it is a small shrub plant belonging to the family Rosaceae, of the genus: Rubus. It grows very well in temperate regions. The plant is native to Europe and is now widely cultivated for its fruit in many temperate regions all over the world. Main producers of raspberries are Poland, United States, Germany and Chile.

Delicious raspberries - Rubus idaeus

Several subspecies of raspberries are grown but the most important modern commercial red raspberry cultivars derive from hybrids between R. idaeus (European raspberry) and R. strigosus (American raspberry). Raspberries have a taste that varies by cultivar, and ranges from quite sweet to acidic, a feature quite similar to strawberries.

Technically, the whole berry is an aggregate of small drupe-lets, which are arranged around a hollow central cavity. Each small drupelet’s features small juicy pulp with single tiny whitish-yellow seed.

Raspberry is conical in shape, weighs about 3-4 g and contains 80-100 drupelets arranged in circular layers. While the most common type of raspberry (Rubus idaeus) is red-pink in color, hybrids actually comes in a range of colors including black, purple, orange, yellow and white.

Health benefits of raspberries

• Delicious raspberries are low in calories and saturated fats but are rich source of dietary fiber and anti-oxidants.

• Raspberries have significantly high levels of phenolic flavonoid phytochemicals such as anthocyanins, ellagic acid (a tannin), quercetin, gallic acid, cyanidins, pelargonidins, catechins, kaempferol and salicylic acid. Scientific studies show that these antioxidant compounds in these berries have potential health benefits against cancer, aging, inflammation and neurological diseases.

• Fresh raspberries are an excellent source of vitamin-C, which is also a powerful natural anti-oxidant. Consumption of fruits rich in vitamin C helps body develop resistance against infectious agents, counter inflammation and scavenge harmful free radicals.

• Raspberry contains anti-oxidant vitamins like vitamin A, vitamin E and in addition to the above mentioned antioxidants, is also rich in many other health promoting flavonoid poly phenolic antioxidants such as lutein, zeaxanthin,and beta carotene in small amounts. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease process.

• Raspberry has an ORAC value (oxygen radical absorbance capacity) of about 4900 per 100 grams, crediting it among the top-ranked ORAC fruits.

• Raspberries contain good amount of minerals like potassium, manganese, copper, iron and magnesium. Potassium in an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme superoxide dismutase. Copper is required in the production of red blood cells.

• They are rich in B-complex group of vitamins and vitamin K. Contain very good amounts of vitamin B-6, niacin, riboflavin and folic acid. These vitamins are function as co-factors and help body in the metabolism of carbohydrates, proteins and fats.

• Xylitol, a low-calorie sugar substitute extractable from raspberries. Xylitol contains just 9.6 calories, as compared to one teaspoon of sugar, which has 15 calories. Xylitol absorbs more slowly than sugar and doesn't contribute to high blood sugar levels; can be helpful in diabetics.

Selection and storage

Raspberries generally available year round in the stores, however, they are fresh and plentiful from June till October. These berries are usually ready to be harvested when they comes off the receptacle easily and have turned to deep color (red, black, purple, or golden yellow, depending on the species and cultivar). At the stage when they are supposed to be the most ripen and sweetest.

In the store, select berries that feature shiny, deep red in color with attached green caps at the top end, firm, plump, free of sand and mold. Avoid those that appear dull, sunken or flattened and with mold, bruise or discolored patches.

Raspberries are easily perishable fruits; they should only be purchased a few days prior to use. Just before storing in the refrigerator, sort out damaged or bruised berries so that they should not spoil others. Place them in a wide bowl or spread them out on a plate covered with a paper towel, then cover with plastic wrap. 

Raspberries will keep fresh in the refrigerator for one or two days. Use them as early as possible unless otherwise they are frozen and stored in the freezer compartment.

Preparation and serving methods

To wash Raspberries, dip them in cold water in a large bowl for few seconds and swish gently few times to remove any sand and insecticide residues. Gently pat them dry using paper towel or cloth. This method will also help bring them to normal room temperature, and so also increases their flavor and enrich taste. Then remove the stems and caps, if any, by simply pinching off with fingers or using a paring knife.

• Fresh raspberry sections are a great addition to fruit or green salad.

• They can be a great snack between meals.

• Raspberry has also been used in fruit enriched pastries as in popular danish pastry.

• Raspberries are a popular addition to dairy products, as in strawberry flavored ice creams, milkshakes, smoothies and yogurt.

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