Written by [WebMD Editorial Contributor](https://www.webmd.com/bio/webmd-editorial-contributors)

Medically Reviewed by [Kathleen M. Zelman, RD, LD, MPH](https://www.webmd.com/bio/kathleen-m-zelman) on October 14, 2024

# Health Benefits

Raspberries pack a lot of nutrition into a small space. They provide potassium, essential to heart function, and proven to lower [blood pressure](https://www.webmd.com/hypertension-high-blood-pressure/qa/what-is-blood-pressure). The omega-3 fatty acids in raspberries can help prevent [stroke](https://www.webmd.com/stroke/default.htm) and heart disease. They also contain a mineral called manganese, which is necessary for healthy bones and skin and helps regulate blood sugar.

**Diabetes Management**

**Disease Prevention**

**Healthy Skin**

# Nutrition

Fresh or frozen, raspberries are a great source of:

* [Fiber](https://www.webmd.com/diet/fiber-directory)
* [Vitamin C](https://www.webmd.com/vitamins-and-supplements/vitamin-c-directory)
* [Manganese](https://www.webmd.com/food-recipes/qa/what-does-manganese-do)
* [B vitamins](https://www.webmd.com/vitamins-and-supplements/b-vitamins-directory)
* [Omega-3 fatty acids](https://www.webmd.com/heart-disease/omega-3-fatty-acids-directory)
* [Potassium](https://www.webmd.com/diet/potassium-directory)

**Nutrients per Serving**

One cup of fresh red raspberries contains:

* Calories: 64
* [Protein](https://www.webmd.com/fitness-exercise/guide/good-protein-sources): 1 gram
* [Fat](https://www.webmd.com/diet/features/good-fat-bad-fat): >1 gram
* [Carbohydrates](https://www.webmd.com/diet/ss/slideshow-carbohydrates-overview): 14 grams
* [Fiber](https://www.webmd.com/diet/guide/fiber-how-much-do-you-need): 8 grams
* Sugar: 5 grams

**Things to Watch Out For**

Pre-mixed raspberry yogurt can contain up to 25 grams of carbohydrates and 18 grams of sugar per serving. Most brands add more sugar than raspberries. The same amount of plain Greek yogurt and ½ cup of raspberries provides almost double the amount of food with only 14 grams of carbs and less than 10 grams of sugar.





  


  


Health Benefits of Raspberries