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.
Key Nutritional Highlights
- Raspberries provide polyphenols, fiber, and vitamin C, supporting antioxidant networks and gut health. [1]
- 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)
Selected food and preparation: Raspberries, raw. per 100 g edible portion.
Core nutrients
| Nutrient | Amount per 100 g | % reference intake 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
Vitamins and minerals supplying at least 10% of an adult reference intake per 100 g, derived from the composition panel.
| Nutrient | Amount per 100 g | % reference intake per 100 g |
|---|---|---|
| Manganese | 0.7 mg | 29.1% |
| Copper | 0.1 mg | 10% |
| Vitamin C | 26.2 mg | 29.1% |
Bioactive compounds
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| Cyanidin | Present — quantity not established | Raspberries, raw; NDB 09302 — glycosides / reported aglycone equivalents |
| Pelargonidin | Present — quantity not established | Raspberries, raw; NDB 09302 — glycosides / reported aglycone equivalents |
- Cyanidin, Pelargonidin: USDA flavonoid database, Release 3.3; the studied food form is shown beside each constituent. Glycoside-derived records do not establish free-aglycone amounts.
Technical provenance
Cyanidin: USDA flavonoid database Release 3.3 (2018); Printed page 57; Raspberries, raw; NDB 09302. Positive mean in the named food row, not an assumed association from database title. No free-aglycone mass inferred.
Pelargonidin: USDA flavonoid database Release 3.3 (2018); Printed page 57; Raspberries, raw; NDB 09302. Positive mean in the named food row, not an assumed association from database title. No free-aglycone mass inferred.
Substances
4 substances in this food
Pelargonidin
USDA’s flavonoid database identifies pelargonidin-derived glycosides in raspberries, raw. A separate amount for this page is not established. This does not establish free-aglycone content.
Vitamin B9 (Folate)
USDA FoodData Central reports folate in Raspberries, raw. The recorded analyte is folate.
Vitamin C (Ascorbate)
USDA FoodData Central reports vitamin C in Raspberries, raw.
Cyanidin and Cyanidin-3-Glucoside (C3G)
USDA’s flavonoid database identifies cyanidin-derived glycosides in raspberries, raw. A separate amount for this page is not established. This does not establish free-aglycone content.
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