Raspberries

Overview

Raspberries provide polyphenols—chiefly Cyanidin-based anthocyanins with Pelargonidin as a secondary backbone—plus fiber and vitamin C, supporting antioxidant networks and gut health.

Within the BRAIN Diet framework, berries are mentioned as polyphenol-rich foods and are part of the Mediterranean diet pattern [1][2].

Key Nutritional Highlights

• Berry polyphenol interventions show cognitive benefits in systematic review contexts [1]
• High-flavonoid fruit intake is linked to cognitive improvements and BDNF-related endpoints [2]
• Raspberries provide polyphenols, fiber, and vitamin C, supporting antioxidant networks and gut health. [1]
• Berries are mentioned as polyphenol-rich foods and are part of the Mediterranean diet pattern. [2]
• Raspberries provide polyphenols, fiber, and vitamin C, supporting antioxidant networks and gut health.

Food Context

Synergies

• Part of diverse berry intake

Preparation

• Best consumed fresh or frozen
• Supports antioxidant networks
• High fiber supports gut health

Recipes

1 recipe containing this food

Roast Duck Breast with Berry Sauce

A rich main dish built around crisp-skinned duck breast with a bright blueberry and raspberry sauce, designed to balance richness with acidity and aromatic depth.

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	52 kcal	—
Protein	1.2 g	—
Total fat	0.7 g	—
Saturated fat	0 g	—
Carbohydrates	11.9 g	—
Sugars	4.4 g	—
Fibre	6.5 g	—

Key vitamins and minerals

Nutrient	Amount per 100 g	% RDA per 100 g
Folate	21 µg	5.3%
Vitamin C	26.2 mg	29.1%

Bioactive compounds

Explicitly identified compounds, including individual fatty acids, with a defensible quantity or an explicit qualitative status. Asterisks (*) identify supplementary sources below. Unquantified or trace constituents are not automatically admitted to the Substances list.

Compound / class	Amount per 100 g	Notes
Cyanidin	Present — quantity not established *	—
Pelargonidin	Present — quantity not established *	—

Source notes (supplementary):

• * Cyanidin: USDA Database for the Flavonoid Content of Selected Foods (Release 3.3) lists cyanidin glycosides in Raspberries; individual cyanidin mass is not reported in the selected USDA SR Legacy composition record.
• * Pelargonidin: USDA flavonoid database / Phenol-Explorer list pelargonidin glycosides in Raspberries; individual pelargonidin quantity is not in the selected USDA SR Legacy record.

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Raspberries, raw, FDC ID 167755, SR Legacy bulk (April 2018), per 100 g edible portion, last checked 2026-08-15

Substances

Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.

4 substances in this food

Pelargonidin

Anthocyanidin parent compound; occurs in foods predominantly as glycosides and is the dominant anthocyanidin backbone in strawberries.

Vitamin B9 (Folate; 5-MTHF)

One-carbon metabolism; methylation; homocysteine recycling

Vitamin C (Ascorbate)

Antioxidant; supports iron absorption; neuronal SVCT2 transport

Cyanidin and Cyanidin-3-Glucoside (C3G)

Anthocyanidin parent compound and its common dietary glycoside, cyanidin-3-glucoside (C3G).

References

[1] Berry polyphenol interventions show cognitive benefits in systematic review contexts. Hein et al. 2019. Systematic Review of the Effects of Blueberry on Cognitive Performance as We Age

[2] High-flavonoid fruit intake is linked to cognitive improvements and BDNF-related endpoints. Neshatdoust et al. 2016. High-flavonoid intake induces cognitive improvements linked to changes in serum brain-derived neurotrophic factor: Two randomised, controlled trials