Health Nutrition & Diet Top Raspberry Benefits for Better Health, According to an RD Snack on these tart, juicy gems by the handful. By Christina Manian, RDN Updated on June 27, 2024 Fact checked by Isaac Winter Fact checked by Isaac Winter Isaac Winter is a fact-checker and writer for Real Simple, ensuring the accuracy of content published by rigorously researching content before publication and periodically when content needs to be updated. Highlights: Helped establish a food pantry in West Garfield Park as an AmeriCorps employee at Above and Beyond Family Recovery Center. Interviewed Heartland Alliance employees for oral history project conducted by the Lake Forest College History Department. Editorial Head of Lake Forest College's literary magazine, Tusitala, for two years. Our Fact-Checking Process Close Photo: Monica Bertolazzi/Getty Images Raspberries are so delicious that they feel like an indulgence. But did you know that there are tons of raspberry benefits for your health, too? The sweet, tart flavor of raspberries makes them the perfect addition to breakfast staples, classic desserts, buzzworthy beverages, and sweet sauces or spreads. We asked an expert all about the health benefits of raspberries and how to incorporate more of them into your diet. Tina Covone, MS, RD, CDN, registered dietitian and certified dietitian-nutritionist Raspberry Nutrition The nutrition found in raspberries positively impacts nearly every body system due to their being “a good source of vitamins, minerals, antioxidants, and fiber,” says registered dietitian Tina Covone, MS, RD, CDN. Here's a look at what is inside just 1 cup of raspberries. Water - 106 gramsEnergy - 64 kcalProtein - 1.48 grams (2.96% daily value or DV)Fiber - 0.799 grams (2.85% DV)Carbohydrates - 14.6 gramsFiber - 8 gramsSugars - 5.44 gramsCalcium - 30.8 milligrams (2.37% DV)Iron - 0.849 milligrams (4.72% DV)Magnesium - 27.1 milligrams (6.45% DV)Phosphorus - 35.7 milligrams (2.86% DV)Potassium - 186 milligrams (3.96% DV)Sodium - 1.23 milligramsZinc - 0.517 milligrams (4.70% DV)Copper - 0.111 milligrams (12.33% DV)Vitamins A, B, C, E, and K Raspberries' Top Health Benefits Raspberries are more than a delicious fruit to snack on. Thanks to all the essential vitamins and minerals in them, they pack tons of health benefits. 01 of 08 Boost the Immune System You can find vitamin C in so many more foods than just citrus fruits, and raspberries are at the top of the list. In fact, with 1 cup of these dazzling berries, you’ll meet over half of your daily vitamin C needs. This nutrient will help to boost your immune system, brighten your skin, and promote healthy growth and repair within your body. 02 of 08 Aid Digestion When it comes to high-fiber foods and high-fiber fruits, you really can’t beat the fiber content of berries—especially raspberries. Fiber is commonly found in the skins and seeds of fruits and veggies. Given that raspberries are pretty much tiny packages of delicious skin and seeds, you may be able to guess just how full of fiber they are. “One cup of raspberries contains 8 grams of fiber,” Covone says, which can put a sizable dent in the 25 to 35 grams of fiber needed in a day. With both soluble and insoluble fiber, plus prebiotics, raspberries contain many different kinds of fiber that will keep you satisfied and regular, and they will feed your healthy gut bacteria. 03 of 08 Build Healthy Bones Manganese is a mineral not often talked about, but it's super vital for overall health. Raspberries are a good source of this elusive nutrient that helps the body absorb calcium and metabolize carbohydrates while building healthy bones, hormones, and connective tissues. One cup of raspberries provides over 40% of your daily manganese needs. 04 of 08 Fights Inflammation When many health professionals think of plant compounds, one of the first food examples they might recommend is berries, including our beloved raspberry. Raspberries are high in so many bioactive plant compounds, including flavonoids, ascorbic acid, anthocyanins, and ellagic acid. All of these compounds are antioxidants, “which can help to prevent inflammation,” Covone explains. They’re also effective at helping our cells fight off inflammation- and disease-causing free radicals throughout the body. 05 of 08 Support Cognitive Function There’s promising evidence that raspberries help our brains function at their highest level. One systematic review found that berry-based supplements, including those containing raspberries, were associated with overall improved cognition, memory, executive functioning, processing speeds, and attention spans. While the subjects of this review were older adults, researchers indicated that these results can be extrapolated to anyone enjoying berries and berry-based supplements. Berries (including raspberries) also contain flavonoids. These have been found to "significantly improve cognitive capabilities" and fend off neurodegenerative disorders like Alzheimer’s disease, according to a review article in Frontiers Aging Neuroscience. 06 of 08 Manage Blood Sugar Some interesting studies have been done exploring red raspberries’ connection to managing diabetes. One of which, published in Annals of Nutrition and Metabolism, found raspberry consumption to be associated with both reduced inflammation and lower blood sugar levels after eating in study subjects with type 2 diabetes. Another study found that eating raspberries was also tied to lower blood sugars after eating in individuals with prediabetes. They showed to lower their insulin needs and potentially even improve their insulin sensitivity, reducing the risk for progression to full-blown type 2 diabetes. 07 of 08 Protect the Skin Raspberry extract has been shown to have anti-inflammatory effects and help protect the skin from UVB damage. More specifically, red raspberry extract could prevent cell death from UVB damage, preventing wrinkling and scaling, as well as epidermal thickening and dehydration. It does so by altering the cells’ apoptotic signaling pathways and preventing oxidative damage to human epidermal keratinocytes. 08 of 08 Boost Metabolism Raspberries are a low-in-calorie fruit. One cup (or about 123 grams) of raspberries contains only 64 calories. However, it also provides 36% of the daily value of vitamin C. This vitamin plays an essential role in regular bodily functions, making these berries a light but powerful snack. For example, vitamin C is crucial for the production of carnitine, which is a molecule that helps boost metabolism. How to Add Raspberries to Your Diet Adding raspberries to your diet is easy. Blend raspberries with other fruits like bananas, as well as yogurt or milk, for a berry smoothie. Or stir some fresh or frozen raspberries into your morning oatmeal or yogurt. They even pair well with mixed greens and nuts in salads. And, of course, you can include raspberries in your favorite dessert dishes, from cheesecake to muffins. Here are some of our favorite raspberry recipes to try for yourself. Pink Dragon Smoothie Caitlin Bensel Blend raspberries into any combination of produce-packed smoothies, smoothie bowls, or a simple bowl of mixed berries or fruit salad. GET THE RECIPE Baked Berry Oatmeal Victor Protasio What better way to start your day than with the antioxidant punch of berries? Raspberries are the perfect topping or addition to overnight oats, as well as cold or hot cereals. The tart flavor of raspberries is also a tasty contrast to creamy yogurt and crunchy granola in a yogurt parfait. GET THE RECIPE Mixed Berry Biscuit Cobbler Kelsey Hansen Baked goods and raspberries go hand-in-hand. Try adding raspberry jam or whole raspberries to muffins, cakes, crumbles, cobblers, cookies, scones, tarts, pancakes, and sweet breads. GET THE RECIPE How to Store Raspberries So They Don’t Grow Mold Was this page helpful? Thanks for your feedback! Tell us why! Other Submit Sources Real Simple is committed to using high-quality, reputable sources, including peer-reviewed studies, to support the facts in our articles. Read our editorial guidelines to learn more about how we fact check our content for accuracy. "Raspberries, raw." U.S. Department of Agriculture. USDA FoodData Central. Raspberries, raw. Accessed May 11, 2023. Frías-Moreno MN, Parra-Quezada RA, González-Aguilar G, et al. Quality, bioactive compounds, antioxidant capacity, and enzymes of raspberries at different maturity stages, effects of organic vs. conventional fertilization. Foods. 2021;10(5):953. doi:10.3390/foods10050953 Bonyadi N, Dolatkhah N, Salekzamani Y, Hashemian M. Effect of berry-based supplements and foods on cognitive function: a systematic review. Sci Rep. 2022;12(1):3239. doi:10.1038/s41598-022-07302-4 Ayaz M, Sadiq A, Junaid M, et al. Flavonoids as prospective neuroprotectants and their therapeutic propensity in aging associated neurological disorders. Front. Aging Neurosci. 2019;11:155. doi:10.3389/fnagi.2019.00155 Schell J, Betts NM, Lyons TJ, Basu A. Raspberries improve postprandial glucose and acute and chronic inflammation in adults with Type 2 diabetes. Ann Nutr Metab. 2019;74(2):165-174. doi:10.1159/000497226 Xiao D, Zhu L, Edirisinghe I, Fareed J, Brailovsky Y, Burton-Freeman B. Attenuation of postmeal metabolic indices with red raspberries in individuals at risk for diabetes: a randomized controlled trial. Obesity (Silver Spring). 2019;27(4):542-550. doi:10.1002/oby.22406 Fang, J. et al. "Red Raspberry Extract Protects the Skin against UVB-Induced Damage with Antioxidative and Anti-inflammatory Properties." Oxidative Medicine and Cellular Longevity. Jan. 2019. "Carnitine." National Institutes of Health: Office of Dietary Supplements.