Gut Health
Raspberries
One of the highest-fiber fruits by weight, with roughly 8 grams of fiber per cup alongside a strong antioxidant profile.
Skin Health
Gut Health
Anti-Inflammatory
Serving
1 cup (123g)
Calories Per Serving
64
Key nutrients
Fiber, vitamin C, ellagic acid, manganese
Nutrient density
145
Why it’s worth eating
Raspberries offer high fiber, vitamin C, and antioxidants. They support immune and digestive health. Enjoy fresh, blended into smoothies, or as a topping for oatmeal and yogurt.
What you may notice
Digestive regularity
Skin appearance
Markers worth tracking
Fiber intake tracking
Vitamin C status
How to eat it
Eat fresh or frozen, freezing preserves most of the fiber and antioxidant content, making frozen raspberries a practical year-round staple.
Pairs well with
Yogurt or healthy fats, helps the body retain fat-soluble antioxidants longer
Other berries, combining berry types broadens the polyphenol profile
Storage
Refrigerate unwashed in a single layer; highly perishable, use within 2-3 days or freeze.
The numbers, per 1 cup (123g)
8%
Vitamin K
0%
Vitamin A
36%
Vitamin C
2%
Calcium
5%
Iron
6%
Magnesium
4%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
8.0g
Raspberries, raw (FDC 167755)
Evidence
D
MAJOR OVER-CLAIM to correct: raspberry ketone weight-loss claims have no credible whole-fruit or isolated-single-ingredient human trial support. The reputation rests on rodent and in vitro data.
Study dose vs. serving
DOSE GAP: typical dietary intake is 1.8-3.8 mg/day; supplement labels push 100-1,400 mg/day, which Bredsdorff notes is 26 to 368 times higher than the highest estimated dietary exposure. The US DoD OPSS states there is no evidence raspberry ketone is safe or effective for weight loss.
Bredsdorff et al. Food Chem Toxicol. 2015. PMID 26160596. The only human study (Lopez HL, et al. J Int Soc Sports Nutr. 2013) tested a MULTI-ingredient supplement, so raspberry ketone alone cannot be isolated.
Use caution if
You have an oral allergy syndrome related to certain pollens, possible cross-reactivity
You're newly increasing fiber intake, introduce gradually to avoid bloating
Details
Type
Fruits & Veg
Season
Summer (Jun-Sep)
Forms
Fresh, frozen, freeze-dried
Price
Premium
Bioactive
Ellagitannins metabolised by gut bacteria to urolithins
Heat stable
No - anthocyanins and ellagitannins degrade with heat
Watch
Urolithin production varies markedly between individuals (metabotype variation), which limits population-level claims.
Reliability
3 / 5
More for Gut Health
