Nutritional information about raspberries – what a portion of raspberries contains

Raspberries are not only delicious, but also a real nutritional miracle. They contain hardly any calories, but a lot of dietary fiber, vitamins and minerals. Their low sugar content and high antioxidant content make them a healthy choice for any diet. But what exactly are the nutritional values of raspberries? Find out more here.

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Calories and macronutrients in raspberries

Raspberries are not only a popular choice because of their flavor, but they are also one of the lowest-calorie fruits. Thanks to their high water content, they contain only a few calories, but still provide an impressive amount of fiber, vitamins, and antioxidants. This makes them an excellent choice for a healthy diet and they can be easily integrated into a variety of meals.

A look at the nutritional information shows why raspberries are such a healthy choice:

Nutritional information per 100 g raspberries:

With just 34 calories per 100 g, sweet and sour berries are among the lightest fruits of all. Their high fiber content also ensures long-lasting satiety and can prevent cravings.

Although raspberries are a carbohydrate-rich food, a large proportion of these carbohydrates are fiber, which aids digestion and helps keep blood sugar levels stable. The natural sugar content is 4 g per 100 g, which is relatively low compared to other fruits. By comparison, a banana contains about 12 g of sugar per 100 g, and grapes contain as much as 16 g.

Raspberries are also very low in protein and fat. With only 1.2 g of protein per 100 g, they do not contribute significantly to protein intake, but they do provide important building blocks for the body. The fat content is negligible at 0.3 g per 100 g, which means that raspberries fit into any diet – whether calorie-conscious or low-fat.

Thanks to their balanced nutrient profile, raspberries are ideal as a light snack, in smoothies, in muesli or as a refreshing ingredient in savory dishes. They offer a healthy way to enrich your diet with important nutrients without consuming a lot of calories.

How much sugar is in raspberries?

Raspberries naturally contain sugar, but in comparatively small amounts. With around 4 g of sugar per 100 g, they are among the lowest-sugar fruits. By comparison, apples contain about 10 g of sugar per 100 g, bananas about 12 g, and grapes as much as 16 g. This makes raspberries a good choice for anyone who wants to consciously reduce their sugar consumption without giving up sweet foods.

Another advantage of raspberries is their low glycemic index (GI). Foods with a low GI cause the blood sugar level to rise only slowly because their sugars enter the bloodstream more slowly. This ensures a more even supply of energy and can help to avoid food cravings. Raspberries can therefore be a good addition to the diet of people who need to pay attention to stable blood sugar regulation – such as diabetics or people with insulin resistance.

Vitamins in raspberries

Raspberries contain a variety of vitamins that support various bodily functions. The following table shows the most important vitamins per 100 g of raspberries:

Overview of the most important vitamins in raspberries:

• Vitamin C: Strengthens the immune system, promotes collagen formation for healthy skin, hair and joints, and supports the absorption of iron from plant-based foods.
  
• Vitamin K: Essential for blood clotting, contributes to bone health and can reduce the risk of osteoporosis.
  
• Vitamin B1 (thiamine): Supports energy metabolism and helps convert carbohydrates into energy. Important for the functioning of the nervous system.
  
• Vitamin B2 (riboflavin): Plays a role in metabolism and helps with the utilization of fats, proteins and carbohydrates. Supports skin and eye health.
  
• Vitamin B3 (niacin): Promotes cell regeneration, supports the production of energy from food and may have anti-inflammatory properties.
  
• Vitamin B6: Essential for protein metabolism, involved in the formation of neurotransmitters such as serotonin and dopamine, which affect mood and concentration, and important for the production of red blood cells.
  

Although raspberries do not contain exceptionally high amounts of B vitamins, they can help meet your daily needs as part of a varied diet.

Minerals in raspberries

In addition to vitamins, raspberries also provide important minerals that play a role in fluid balance, muscle and nerve function, and blood formation.

The most important minerals in raspberries:

• Potassium (150 mg per 100 g): Supports heart health, helps regulate blood pressure and is important for the transmission of signals between nerves and muscles.
  
• Magnesium: Plays a role in muscle relaxation and nerve function. An adequate intake can prevent muscle cramps.
  
• Iron: Essential for the formation of red blood cells and the transport of oxygen in the body. Iron absorption can be improved by combining it with foods rich in vitamin C.
  

Although raspberries do not contain particularly high amounts of minerals, they can contribute to your daily nutrient intake as part of a varied diet.

Dietary fiber – the secret strength of raspberries

With 6.5 g of fiber per 100 g, raspberries are among the most fiber-rich berries of all. Fiber is an indigestible plant component that has a variety of positive effects on health.

• Aiding digestion: Fiber promotes intestinal health by serving as food for the good intestinal bacteria and stimulating intestinal activity. It can help prevent constipation and support regular digestion.
  
• Long-lasting satiation: Due to their ability to swell in the stomach, fiber ensures that the feeling of satiety lasts longer. This can help to avoid food cravings and better regulate body weight.
  
• Regulation of blood sugar levels: Since fiber slows digestion, the sugar from raspberries is only released into the blood gradually. This helps to maintain stable blood sugar levels and can prevent blood sugar spikes.
  

A high-fiber diet is associated with numerous health benefits, including a lower risk of cardiovascular disease and better gut health. Those who eat a high-fiber diet are making a good choice with raspberries.

Conclusion: nutrient-rich, low in calories and versatile

Raspberries are small but nutrient-rich berries that are a valuable addition to a healthy diet. They contain few calories but provide many vitamins, minerals and fiber. In particular, their high fiber content and low sugar content make them a good choice for anyone who pays attention to a conscious diet.

Whether as a snack, in muesli, in a smoothie or as an ingredient in savory dishes – raspberries can be enjoyed in many ways and not only add flavor but also valuable nutrients to your plate.

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Frequently asked questions

What do 100 g of raspberries contain?

100 g of raspberries provide 34 kcal, 7 g of carbohydrates, 6.5 g of dietary fiber, 1.2 g of protein and 0.3 g of fat. They also contain valuable vitamins such as vitamin C and vitamin K and minerals such as potassium and magnesium.

Are raspberries good for the intestines?

Yes, raspberries promote healthy digestion and support balanced intestinal flora due to their high fiber content. They can help prevent constipation and stimulate intestinal activity.

Are raspberry seeds healthy?

Yes, the small seeds contain fiber, which aids digestion, as well as healthy fatty acids and phytochemicals. However, they can be difficult to digest for people with a sensitive stomach or bowel disease.