Raspberries

Raspberries are a rich source of vitamin C, with ~ 32 mg per serving of 1 cup (about 54% daily value), manganese (about 41% daily value) and dietary fiber (about 32% daily value). B vitamins 1–3, folic acid, magnesium, copper, and iron are present in raspberries.

Health Benefits
Red Raspberries contain strong antioxidants such as Vitamin C, quercetin and gallic acid that fight against cancer, heart and circulatory disease and age-related decline. They are high in ellagic acid, a known chemopreventative, and have been shown to have anti-inflammatory properties. Red raspberry ketones are currently being used in Japan as a weight loss supplement. Red raspberry seed oil is creating market interest in the cosmeceutical industry because it is rich in Vitamin E, omega-3 fatty acid and has a sun protection factor (SPF) of 24-50.

• High in polyphenolic compounds known for their anti-cancer properties.
• Contain strong antioxidants such as Vitamin C, quercetin and gallic acid.
• Have a high ORAC level – ORAC is a measure of the antioxidant capacity of a substance. Red raspberries with an ORAC of 24 µmole/TE/g are similar to blueberries, well known for their antioxidant values.
• Raspberries have been shown to inhibit the production of COX-I and COX-II enzymes. Anti inflammatory products like ibuprofen and aspirin, inhibit COX-I and COX-II resulting in the reduction of pain associated with arthritis, gout and other inflammatory conditions.
• Eating whole berries has been shown in scientific studies to be more beneficial than taking the individual phytochemicals in the form of dietary supplements.
• Red raspberry oil is creating interest in the cosmeceutical market (skin care products which provide health benefits). The oil from raspberry seeds is rich in Vitamin E, Omega-3 fatty acids and has a sun protection factor (SPF) of 25-50.
• Red raspberry ketones are currently being used in Japan as a weight loss supplement in a pill form and as an external patch.

Source: Oregon Raspberry & Blackberry Commission

Among several significant phytochemicals, red raspberries contain ellagic acid, a phenolic compound that has exhibited anti-carcinogenic effects against a wide range of carcinogens in several tissues. Ellagic acid contributes to significant inhibition of colon, esophageal, liver, lung, tongue, and skin cancers in studies with rats and mice, both in vitro and in vivo. By the same token, quercetin, one of the flavanols found in raspberries, has been found to be an effective anticarcinogen against skin, colon, and mammary cancers in rodents. Anthocyanins are also prevalent in red raspberries, working as antioxidants that protect against heart disease and age-related mental decline. What is interesting to note is the superior efficacy of eating red raspberries as opposed to taking the individual phytochemicals in the form of dietary supplements. Though we do not yet fully comprehend why this is so, it is clear the nutraceutical whole is greater than the sum of its parts.

Nutrients in
Raspberries
1.00 cup (123.00 grams)

Nutrient%Daily Value

 vitamin C53.7%

 manganese41%

 fiber31.9%

 vitamin K11.9%

 magnesium6.7%

 folate6.4%

 omega-3 fats6.2%

 copper5.5%

 vitamin E5.3%

 potassium5.3%

Calories (63)3%

Nutrition Facts


RaspberriesRaspberries


1 cup

Calories 65











% Daily Value*

Total fat 0.8 g	1%
Saturated fat 0 g	0%
Polyunsaturated fat 0.5 g
Monounsaturated fat 0.1 g
Cholesterol 0 mg	0%
Sodium 1 mg	0%
Potassium 186 mg	5%
Total Carbohydrate 15 g	5%
Dietary fiber 8 g	32%
Sugar 5 g
Protein 1.5 g	3%

Vitamin A	0%	Vitamin C	53%
Calcium	3%	Iron	4%
Vitamin B-6	5%	Vitamin B-12	0%
Magnesium	6%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Sources include: USDA

Top producers of raspberries in tons Shown in 2011 order
Country	2010		2011
Russia	125,000	27%	140,000	26%
Poland	92,864	20%	117,995	22%
Serbia	83,870	18%	89,602	16%
United States	36,741	8%	48,948	9%
Ukraine	25,700	5%	28,100	5%
Mexico	14,343	3%	21,468	4%
United Kingdom	17,000	4%	16,761	3%
Canada	11,864	3%	12,285	2%
Azerbaijan	10,100	2%	11,000	2%
Spain	9,226	2%	9,559	2%
Total	471,322	100%	543,421	100%
Source: UN FAOSTAT

Other Nutraceutical Values of Red Rapsberries

	Red Raspberry
Anthocyanins	20-65 mg/100 g
Ellagic Acid	3.39 mg/g dry wt
ORAC	24 umole TE/g
Salicylic Acid	5 mg/100g
Quercetin	12 mg/100g
Catechins	83 mg/100g

Source: Oregon Raspberry & Blackberry Commission

Nutritional Profile of Red Raspberries (Rubus spp.) (Source: USDA National Nutrient Database for Standard Reference)

Nutrients	1 cup fresh	1 cup canned, heavy syrup packed	1 cup unthawed, sweetened frozen
Weight	123 grams	256 grams	250 grams
Calories	64	233	258
Protein	1.48 grams	2.12 grams	1.75 grams
Lipid (fat)	.80 grams	0.31 grams	0.40 grams
Carbohydrate, by difference	14.69 grams	59.80 grams	65.40 grams
Fiber, total dietary	8.0 grams	8.4 grams	11.0 grams
Sugars, total	5.44 grams	51.35 grams	54.40 grams
Sucrose	.25 grams
Glucose (dextrose)	2.29 grams
Fructose	2.89 grams
Calcium	31 mg	28 mg	38 mg
Iron	0.85 mg	1.08 mg	1.62 mg
Magnesium	27 mg	31 mg	32 mg
Phosphorus	36 mg	23 mg	42 mg
Potassium	186 mg	241 mg	285 mg
Sodium	1 mg	8 mg	2 mg
Zinc	0.52 mg	0.41 mg	0.46 mg
Copper	0.111 mg	0.146 mg	0.263 mg
Manganese	0.824 mg	0.596 mg	1.625 mg
Selenium	0.2 mcg	0.3 mcg	0.8 mcg
Vitamin C, total ascorbic acid	32.2 mg	22.3 mg	41.2 mg
Thiamin	0.039 mg	0.051 mg	0.048 mg
Riboflavin	0.047 mg	0.079 mg	0.113 mg
Niacin	0.736 mg	1.134 mg	0.575 mg
Pantothenic acid	0.405 mg	0.627 mg	0.375 mg
Vitamin B-6	0.068 mg	0.108 mg	0.085 mg
Folate, total	26 mcg	28 mcg	65 mcg
Folate, food	26 mcg	28 mcg	65 mcg
Folate, DFE	26 mcg_DFE	28 mcg_DFE	65 mcg_DFE
Vitamin A, IU	41 IU	84 IU	150 IU
Vitamin A, RAE	2 mcg_RAE	6 mcg_RAE	8 mcg_RAE
Vitamin E (alpha-tocopherol)	1.07 mg	1.51 mg	1.80 mg
Tocopherol, beta	0.07 mg
Tocopherol, gamma	1.75 mg
Tocopherol, delta	1.28 mg
Vitamin K (phylloquinone)	9.6 mcg	13.3 mcg	16. 3 mcg