Monday, April 5

Fruit facts: Raspberry nutrition facts

Raspberry fruit facts - Nutrition - Health benefits

Raspberry are fruits of plants belonging to many species of the genus Rubus. European species are Rubus idaeus.
Raspberry is eaten as fruit, made into juice, processed and dried for many grocery uses.
Raspberry contains high amounts of polyphenol antioxidants. It contains a very high dietary fibre content of upto 20%.
It is a rich source of vitamin C giving 50% of the daily requirement in 100 g.
60% of the dietary rquirement of manganese is available in 100 g of raspberry.
Considerable amounts of B vitamins, magnesium, iron and copper are present in the fruits.

(The nutrition values calculated for the edible portion only. About 5% of weight is lost as spoiled berries, stems and caps.)

Raspberries
Raspberry fruits
(Image: Fir0002/Flagstaffotos-GFDL licence)

Raspberry nutrition

Nutrients
Units
per 100g
1 cup
chopped
(125g)
10 numbers
(19)
Waterg85.75105.4716.29
Energykcal526410
Proteing1.201.480.23
Total fatg0.650.800.12
Ash g0.460.570.09
Carbohydrateg11.9414.692.2
dietary fibre g6.58.01.2

Raspberry nutrition facts: carbohydrates

Carbohydrates
Units
per 100g
1 cup
chopped
(125g)
10 numbers (19g)
Sugars g4.425.440.8
Sucrose g0.200.250
Glucose g1.862.290.4
Fructoseg2.352.890.5

Rasberry fruit facts: minerals nutrition

Minerals
Units
per 100g
1 cup
chopped
(125g)
10 numbers (19g)
Calcium mg25315
Iron mg0.690.850.13
Magnesiummg22274
Phosphorusmg29366
Potassiummg15118629
Sodium mg110
Zincmg0.420.520.08
Copper mg0.090.110.02
Manganesemg0.670.820.13
Seleniummcg0.20.20.0

Nutrition facts: vitamins

Vitamins
Units

per 100g
1 cup
chopped
(125g)
10
numbers
(19g)
Vitamin Cmg26.232.25.0
Thiamin mg0.030.040.01
Riboflavin mg0.040.050.01
Niacin mg0.600.730.11
Pantothenic acidmg0.3290.4050.063
Vitamin B 6mg0.0550.0680.010
Folate mcg21264
Choline mg12.315.12.3
Vitamin AIU33416
Vitamin E (alpha-tocopherol)mg0.871.070.17
Vitamin K (phylloquinone)mcg7.89.61.5

Fruit facts: lipids

Lipids nutrition
Units

per 100g
1 cup
chopped
(125g)
10
numbers
(19g)
Saturated fatty acidsg0.020.020
Monounsaturated fatty acidsg0.060.080.01
Polyunsaturated fatty acidsg0.380.460.07


Source: USDA National Nutrient Database 2009