Cratox AI
raspberries raw
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Raspberries, raw

🔥 57 Calories
💪 1g Protein
⚡ 12.9g Carbohydrates
🥑 0.2g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Fruits
Raspberries, raw
Energy density
Light
57 kcal per 100g
Macro energy profile
Carb-led
7% Protein · 90% Carbohydrates · 3% Fat
Glycemic profile
Low GI
GI 32 · GL 2
Notable signals
Very high in fiberHigh in vitamin CLow in fatLow in sugarLow in sodium

Nutritional Information

57
kcal/100g
Protein
1g
Carbohydrates
12.9g
Fat
0.2g
Glycemic Index:
32

About Raspberries, raw

Raspberries are small, red, juicy fruits that belong to the Rubus genus, which is part of the rose family. Native to Europe and North America, they have been cultivated for centuries due to their delicious flavor and nutritional benefits. These berries thrive in temperate climates and are often found in gardens and wild in forested areas. Their vibrant color and unique tartness make them a popular choice for desserts, jams, and salads. Nutritionally, raspberries are low in calories, containing only 57 calories per 100 grams, while being rich in dietary fiber, vitamins, and antioxidants. They provide 1g of protein, 12.9g of carbohydrates, and a mere 0.2g of fat, making them a heart-healthy choice. The high vitamin C content supports the immune system, and their antioxidant properties combat oxidative stress. Raspberries can be incorporated into smoothies, yogurt, or eaten raw as a refreshing snack, enhancing both flavor and nutrition in various dishes.

Health Benefits

Rich in antioxidants, which help protect cells from damage.
High in dietary fiber, promoting digestive health.
Supports heart health by lowering cholesterol levels.
Contains anti-inflammatory properties that may reduce chronic disease risk.
Aids in weight management due to low calorie and high fiber content.
Boosts the immune system with significant vitamin C content.
May improve skin health due to antioxidants and vitamins.
Supports healthy blood sugar levels, making them suitable for diabetics.
Promotes hydration, as they are composed of about 86% water.
May enhance brain health and cognitive function.

Recommended Food Pairings

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Raspberries and Greek yogurt - The creaminess of yogurt complements the tartness of raspberries, creating a delicious and nutritious snack.
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Raspberries and dark chocolate - The bitterness of dark chocolate pairs beautifully with the sweet-tart flavor of raspberries, making a decadent dessert.
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Raspberries and spinach - Adding raspberries to spinach salads enhances flavor and provides a boost of antioxidants and vitamins.
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Raspberries and oats - Mixing raspberries into oatmeal adds natural sweetness and fiber for a wholesome breakfast.
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Raspberries and almond butter - The nutty flavor of almond butter combined with raspberries makes for a satisfying and nutritious snack.

How to Consume

Serving size
1 cup (150g)
Frequency
2-3 times per week
  • •Add fresh raspberries to smoothies for a nutrient boost.
  • •Top your morning oatmeal or yogurt with raspberries for added flavor.
  • •Use raspberries in baking recipes like muffins or pancakes for a fruity twist.
  • •Incorporate raspberries into salads for a refreshing touch.
  • •Freeze raspberries to enjoy in smoothies or desserts later.

Selection & Storage

How to choose:

  • ✓Look for plump, firm raspberries with a vibrant color and a fresh aroma.
  • ✓Avoid raspberries that are overly soft or have signs of mold.
  • ✓Choose berries that are dry, as moisture can lead to spoilage.
  • ✓Select containers that are well-ventilated to prevent bruising.
Storage
Store raspberries in the refrigerator at a temperature of 0-4°C (32-39°F) with low humidity to maintain freshness.
Shelf life
Raspberries can be kept for 5-7 days refrigerated and up to 3 months when frozen.

Warnings & Contraindications

  • ⚠️People with certain allergies, especially to other berries, should exercise caution.
  • ⚠️Individuals with gastrointestinal disorders may need to limit their fiber intake.
  • ⚠️Excessive consumption may lead to gastrointestinal discomfort due to high fiber content.
  • ⚠️Ensure raspberries are washed thoroughly to remove any pesticide residues.

Frequently Asked Questions

How many calories does Raspberries, raw have?

Raspberries, raw contain approximately 57 calories per 100 grams, making them a low-calorie fruit option that is ideal for snacking or adding to meals.

Is Raspberries, raw healthy?

Yes, raspberries are very healthy as they are rich in vitamins, fiber, and antioxidants, which contribute to overall health, weight management, and disease prevention.

How should Raspberries, raw be stored?

Raspberries should be stored in the refrigerator at temperatures between 0-4°C (32-39°F) and consumed within 5-7 days for optimal freshness.

What are the benefits of eating Raspberries, raw?

Eating raspberries offers numerous health benefits, including improved digestive health, enhanced immune function, and protection against oxidative stress due to their high fiber and antioxidant content.

How much Raspberries, raw can I eat per day?

A recommended daily portion is about 1 cup (150g) of raspberries, which can be enjoyed several times a week as part of a balanced diet.

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