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.)

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

Raspberry nutrition

Nutrients	Units	per 100g	1 cup chopped (125g)	10 numbers (19)
Water	g	85.75	105.47	16.29
Energy	kcal	52	64	10
Protein	g	1.20	1.48	0.23
Total fat	g	0.65	0.80	0.12
Ash	g	0.46	0.57	0.09
Carbohydrate	g	11.94	14.69	2.2
dietary fibre	g	6.5	8.0	1.2

Raspberry nutrition facts: carbohydrates

Carbohydrates	Units	per 100g	1 cup chopped (125g)	10 numbers (19g)
Sugars	g	4.42	5.44	0.8
Sucrose	g	0.20	0.25	0
Glucose	g	1.86	2.29	0.4
Fructose	g	2.35	2.89	0.5

Rasberry fruit facts: minerals nutrition

Minerals	Units	per 100g	1 cup chopped (125g)	10 numbers (19g)
Calcium	mg	25	31	5
Iron	mg	0.69	0.85	0.13
Magnesium	mg	22	27	4
Phosphorus	mg	29	36	6
Potassium	mg	151	186	29
Sodium	mg	1	1	0
Zinc	mg	0.42	0.52	0.08
Copper	mg	0.09	0.11	0.02
Manganese	mg	0.67	0.82	0.13
Selenium	mcg	0.2	0.2	0.0

Nutrition facts: vitamins

Vitamins	Units	per 100g	1 cup chopped (125g)	10 numbers (19g)
Vitamin C	mg	26.2	32.2	5.0
Thiamin	mg	0.03	0.04	0.01
Riboflavin	mg	0.04	0.05	0.01
Niacin	mg	0.60	0.73	0.11
Pantothenic acid	mg	0.329	0.405	0.063
Vitamin B 6	mg	0.055	0.068	0.010
Folate	mcg	21	26	4
Choline	mg	12.3	15.1	2.3
Vitamin A	IU	33	41	6
Vitamin E (alpha-tocopherol)	mg	0.87	1.07	0.17
Vitamin K (phylloquinone)	mcg	7.8	9.6	1.5

Fruit facts: lipids

Lipids nutrition	Units	per 100g	1 cup chopped (125g)	10 numbers (19g)
Saturated fatty acids	g	0.02	0.02	0
Monounsaturated fatty acids	g	0.06	0.08	0.01
Polyunsaturated fatty acids	g	0.38	0.46	0.07

Source: USDA National Nutrient Database 2009