The health benefits of raspberries

Discover what makes these vibrant red berries so good for you, which vitamins and minerals they contain, plus how many count towards your five-a-day.

A plate of fresh raspberries

What are raspberries?

Raspberries are a berry fruit related to the blackberry and rose. They are grown in the UK over the summer months. Raspberries are actually little bunches of reddish-pink druplets, tightly packed together, that have a sharp, sweet taste.

Nutritional profile of raspberries

Raspberries contain 25 calories per 100g, 1g protein, negligible fat and 5g carbohydrates, all of which is natural fruit sugars. Despite their size, they contain a wide variety of vitamins and minerals including calcium which we need for healthy bones and heart and 50 per cent of our daily vitamin C intake in just one 100g serving, which is important for protecting our cells and skin.

Raspberries also have a variety of B vitamins which the body needs for energy, as well as phosphorus and magnesium which are both minerals that help to support strong bones and teeth.

They may be small, but raspberries have the potential to support health in a number of ways thanks to their phytochemicals. A 2017 study found that mice with metabolic syndrome (a medical term for a combination of diabetes, high blood pressure and obesity) who were fed a single serving of raspberries a day saw improvements in their weight, insulin sensitivity and oxidative stress. More human studies are required in order to confirm that the same results will apply to humans, however.

Do raspberries count as one of your five-a-day?

An 80g serving of raspberries counts as one of your five-a-day, which is about two handfuls.

Test your portion knowledge with our five-a-day infographic.

Cinnamon crêpes with nut butter, sliced banana & raspberries

Can you be allergic to raspberries?

Yes, you can be allergic to raspberries. They sit in a family known as salicylates along with apples, peaches, avocados and strawberries, to name a few. An intolerance to salicylates is more common than an allergy.

Allergic reactions can be mild but typically happen within a few minutes of coming into contact with the food. Symptoms may include sneezing, an itchy mouth or tongue or a cough. You should go and see your GP if you develop any of these symptoms after consuming raspberries.

Occasionally a reaction may be severe, this is known as anaphylaxis and may include swelling of the mouth and throat, difficulty breathing and blue lips or skin. This is a medical emergency and you should call 999 immediately.

Read more from the NHS website about allergy symptoms.

How to buy the best raspberries?

British raspberries are in season from June to November, and they should look firm, plump and heathy in colour. Do not buy raspberries that are starting to look wilted or have any mould or black spots on them.

Healthy raspberry recipes

Orange & raspberry granola
Cinnamon crepes with nut butter, sliced banana and raspberries
Peanut butter overnight oats
Instant frozen berry yogurt
Berry bircher
Cranberry & raspberry smoothie
Raspberry ripple chia pudding

Now read

The health benefits of nectarines
The health benefits of watermelon
The health benefits of strawberries
The health benefits of cherries


This page was published on 26th February 2020.

Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Nutrition and Lifestyle Medicine (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk.

All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.

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