Raspberries
Fiber-rich red berries with a fresh sweet-tart taste
What is this ingredient?
Raspberries contain a lot of fiber for a fruit: 6.5 g per 100 g. This gives them a satisfying texture and makes them a good fit for yogurt, oatmeal, smoothies and desserts where you want fresh flavor plus nutritional value.
They also contain polyphenols such as ellagitannins and anthocyanins. These compounds give red berries their color and are studied in nutrition research for their role in the antioxidant profile of fruit. The tiny seeds add texture and naturally contain small amounts of fatty acids.
With their low glycemic index (32), fresh sweet-tart taste and short shelf life, raspberries are best when ripe and fresh. In season they are more aromatic, while frozen raspberries are practical for smoothies, coulis and warm fruit preparations.
How does it taste?
Intensely fruity and sweet-tart with a delicate, floral aroma.
Pairs well with:
Pairs well with chocolatecreamlemonalmond and mint.
Did you know...?
- Raspberries are not a single fruit but a cluster of 75-85 small drupelets around a core.
- Raspberries belong to the rose family, just like strawberries, apples, and cherries.
Nutritional Value & Energy
Per 100g
Raspberries provides energy thanks to natural nutrients , buffered by fiber.
Per 100g
Minerals
Vitamins
Omega-3 fatty acids
More nutrients
B-Vitamins
Trace Minerals
Low GI means blood sugar doesn't spike quickly.
Low GL means minimal impact on your blood sugar per serving.
What's in a serving?
1 serving
Raspberries naturally contain vitamin C (43 mg per 100 g).
Raspberries naturally contain vitamin E (5 mg per 100 g).
% of daily reference intake (DRI)
EU-approved nutrition claims
This ingredient contains nutrients for which EFSA-authorized health claims exist (at nutrient level, not ingredient-specific).
Approved health claims (EU)
Vitamin_c EU 432/2012
Vitamin C contributes to the normal function of the immune system
Contains 43mg/100g (threshold: ≥12mg/100g)
Vitamin_c EU 432/2012
Vitamin C contributes to the reduction of tiredness and fatigue
Contains 43mg/100g (threshold: ≥12mg/100g)
Vitamin_c EU 432/2012
Vitamin C contributes to normal collagen formation for the normal function of skin
Contains 43mg/100g (threshold: ≥12mg/100g)
Vitamin_c EU 432/2012
Vitamin C contributes to normal collagen formation for the normal function of blood vessels
Contains 43mg/100g (threshold: ≥12mg/100g)
Vitamin_c EU 432/2012
Vitamin C contributes to normal collagen formation for the normal function of bones
Contains 43mg/100g (threshold: ≥12mg/100g)
Vitamin_c EU 432/2012
Vitamin C contributes to normal collagen formation for the normal function of cartilage
Contains 43mg/100g (threshold: ≥12mg/100g)
Vitamin_c EU 432/2012
Vitamin C contributes to normal collagen formation for the normal function of gums
Contains 43mg/100g (threshold: ≥12mg/100g)
Vitamin_c EU 432/2012
Vitamin C contributes to normal collagen formation for the normal function of teeth
Contains 43mg/100g (threshold: ≥12mg/100g)
Vitamin_c EU 432/2012
Vitamin C contributes to normal energy-yielding metabolism
Contains 43mg/100g (threshold: ≥12mg/100g)
Vitamin_c EU 432/2012
Vitamin C contributes to normal functioning of the nervous system
Contains 43mg/100g (threshold: ≥12mg/100g)
Vitamin_c EU 432/2012
Vitamin C contributes to normal psychological function
Contains 43mg/100g (threshold: ≥12mg/100g)
Vitamin_c EU 432/2012
Vitamin C contributes to the protection of cells from oxidative stress
Contains 43mg/100g (threshold: ≥12mg/100g)
Vitamin_c EU 432/2012
Vitamin C contributes to the regeneration of the reduced form of vitamin E
Contains 43mg/100g (threshold: ≥12mg/100g)
Vitamin_c EU 432/2012
Vitamin C increases iron absorption
Contains 43mg/100g (threshold: ≥12mg/100g)
Vitamin_c EU 432/2012
Vitamin C contributes to maintain the normal function of the immune system during and after intense physical exercise
Contains 43mg/100g (threshold: ≥12mg/100g)
What's being researched?
Ellagitannins and antioxidant profile
Ellagitannins in raspberries are studied for their antioxidant activity and their conversion into urolithins by gut bacteria. The composition of an individual gut microbiome may influence how much of these metabolites is formed.
Supported by: [3] Durgo K (2012)
Polyphenols and metabolic response
Polyphenols in raspberries are studied in relation to metabolic responses after meals. Small clinical studies suggest interesting associations, but confirmation in larger and longer studies is needed.
Supported by: [1] Xiao T (2025) , [2] González-Barrio R (2011)
Good Combinations (Synergy)
Combine raspberries smartly to enhance the effect:
Raspberries 
Chia Seeds Ellagitannins + omega-3 for complementary bioactive support
Ellagitannins metabolize to bioactive urolithins (PMID: 16159193)
Technical: Raspberries are the richest source of ellagitannins (300mg/100g), which are converted in the gut to urolithins — bioactive metabolites that influence multiple signaling pathways. Chia seeds provide 5g ALA omega-3 per tablespoon, which modulates eicosanoid production via the COX/LOX pathway. Together they cover multiple biochemical pathways: urolithins via NF-kB modulation, omega-3 via eicosanoid balance.
What does this mean for you? Make a raspberry-chia pudding by soaking 2 tablespoons chia seeds in almond milk with raspberries. The raspberries give color and flavor, the chia provides texture and omega-3. Perfect as breakfast or dessert.
Raspberries 
Yogurt Polyphenols feed probiotics — double microbiome support
Hervert-Hernández D et al. (2011) in Journal of Agricultural and Food Chemistry showed that polyphenols have prebiotic properties.
Technical: Raspberries contain ellagitannins (300mg per 100g) and anthocyanins that act as prebiotics — they selectively feed Bifidobacteria and Lactobacillus. Yogurt delivers these probiotic strains alive. The ellagitannins are converted by gut bacteria into bioactive urolithins. The combination strengthens both the bacterial colony (prebiotics) and the supply of new strains (probiotics).
What does this mean for you? Mix fresh raspberries into yogurt as breakfast or snack. The polyphenols from raspberries literally feed the good bacteria in the yogurt — a synbiotic combination (pre + pro = syn). The fresh acidity of the raspberries perfectly balances the creaminess of the yogurt.
Raspberries 
Dark Chocolate (>70%) Enhanced antioxidant action through combination
Technical: Dark chocolate contains flavonoids (epicatechin, procyanidins) and berries contain anthocyanins — two different polyphenol classes working via complementary mechanisms. Flavonoids protect LDL from oxidation, anthocyanins support endothelial function. Together they provide a broader antioxidant spectrum than either alone.
What does this mean for you? Dip raspberries, strawberries or blueberries in melted dark chocolate. Two types of antioxidants in one bite — delicious and nutritious at the same time.
Raspberries 
Skyr High protein + anthocyanins for muscle recovery
Technical: Skyr contains 10-11% protein (2x as much as yogurt) with a high PDCAAS score, ideal for muscle recovery. Blueberries and raspberries provide anthocyanins that modulate the DOMS response (delayed onset muscle soreness) after exercise via NF-κB and COX-2 pathways. Together: protein for building + anthocyanins as bioactive polyphenols.
What does this mean for you? Eat skyr with berries after your workout. The protein contributes to muscle recovery, the anthocyanins from the berries are bioactive polyphenols — an ideal post-workout combination.
Recipes with Raspberries
Discover delicious recipes featuring raspberries:
Berry-Oat Shake 5 min Hearty shake with blueberries, raspberries and flaxseed 
953 kcal 
45g protein 2 synergies 
Berry Coconut Chia Parfait (Paleo) 10 min Layered paleo dessert with chia pudding, coconut milk, fresh berries and pumpkin seeds 310 kcal 8g protein 1 synergies 
Chia Pudding with Berries 245 min Creamy overnight dessert with oat milk, blueberries and raspberries 220 kcal 6g protein 1 synergies 
Cottage Cheese with Berries and Honey 5 min Creamy, fruity and ready in five minutes 200 kcal 16g protein 1 synergies 
Frozen Yogurt Berry Bark with Granola 190 min Refreshing frozen yogurt sheet with berries, almonds and chia seeds 260 kcal 15g protein 2 synergies 
Kefir Smoothie with Berries and Honey 5 min A creamy fermented smoothie with blueberries and raspberries 179 kcal 7g protein 1 synergies 
In the Kitchen
Storage
Location:Refrigerator
Shelf life:2-3 dagen (vers), 12 maanden (ingevroren)
Do not wash raspberries before storing; moisture speeds up spoilage. Lay them in a single layer on paper towel. To freeze: freeze loose on a tray first, then store in a bag.
Preparation
Fresh raspberries are most aromatic. They work well in smoothies, yogurt and chia pudding. For sauces or coulis, heat briefly; long cooking reduces especially their fresh flavor and vitamin C content.
Conversions
Substitutes
Smart preparation
1Don't wash raspberries under running water; briefly submerge them.
Why?
The pressure of running water damages the fragile fruit.
2Place raspberries in a single layer on paper towels in the fridge.
Why?
Stacked raspberries get bruised and mold faster.
3Use frozen raspberries for coulis; they release more juice than fresh ones.
Caution / Warnings
Raspberries is very safe, but there are scientific considerations:
Berry Allergy Moderate
Raspberries can trigger allergic reactions in people with berry allergies.
Advice:
With a known allergy to strawberries or blackberries: be cautious with raspberries and start with a small amount.
Kidney Stones Mild
Raspberries contain oxalates, which may be relevant for sensitive individuals with a history of calcium oxalate kidney stones.
Advice:
With a history of calcium oxalate kidney stones: limit large portions and drink enough water.
Traditional use
Other
European midwifery tradition
Raspberry leaf tea has a long place in European herbal traditions around pregnancy and birth. The fruits themselves were valued in home kitchens for their fresh taste, color and short summer season.
Summary
Raspberries are fresh red berries with plenty of fiber (6.5 g per 100 g), vitamin C and polyphenols. Because of their low glycemic index (32) and strong fiber content, they fit well in breakfasts, yogurt, oatmeal, smoothies and desserts. Their ellagitannins and anthocyanins contribute to their rich plant compound profile. In season, especially June to August, they are usually sweetest and most aromatic.