Fruit
Raspberries
Among the fiber-richest fruits: about 6.5 g per 100 g.
Nutrition facts
Serving: 1 cup (125 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 65 kcal | |
| Protein | 1.5 g | |
| Carbs | 14.9 g | |
| Fibre | 8.1 g | 29 % |
| Sugars | 5.5 g | 6 % |
| Fat | 0.9 g | 1 % |
| Saturated fat | 0 g | 0 % |
| Sodium | 1 mg | 0 % |
| Manganese | 1 mg | 37 % |
| Vitamin C | 33 mg | 36 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- Raspberries are one of the few fruits with more fibre than sugars (6.5 g versus 4.4 g per 100 g); one cup covers 29% of the daily value for fibre, a good share of which comes from the small seeds.
- With 5.5 g of sugars per cup, they are among the least sugary fruits, roughly on par with strawberries and well below grapes or mango.
Preparation
Cooked into compote or jam, they lose some vitamin C and anthocyanins to heat, but not their fibre; the added sugar in a jam far exceeds the fruit's own.
To mention to a professional
- On a low-residue diet prescribed before a bowel examination, small seeded fruits are generally excluded; follow the instructions you were given.
Sources
- Raspberries, raw
- USDA FoodData Central, SR Legacy
- Rickman, Barrett and Bruhn, 2007 (fresh, frozen, canned)
- USDA, Database for the Flavonoid Content of Selected Foods
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.