Raspberries
One of the highest-fiber fruits by weight, with roughly 8 grams of fiber per cup alongside a strong antioxidant profile.
Gut Health
Immunity
Heart Health
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.
Raspberries
Per
1 cup (123g)
Calories
64
Vitamin K
8%
Vitamin A
0%
Vitamin C
36%
Vitamin B12
0%
Vitamin D
0%
Iron
5%
Magnesium
6%
Potassium
4%
Calcium
2%
Fiber
8.0g
Nutrition Highlights
Fiber, vitamin C, ellagic acid, manganese
Fuhrman ANDI chart, 1.5 cups
Nutrition Density Score (ANDI Score)
145
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
Eat fresh or frozen — freezing preserves most of the fiber and antioxidant content, making frozen raspberries a practical year-round staple.
Absorption Boost
Yogurt or healthy fats — helps the body retain fat-soluble antioxidants longer
Other berries — combining berry types broadens the polyphenol profile
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
Storage
Refrigerate unwashed in a single layer; highly perishable, use within 2–3 days or freeze.
Biomarkers to Track
Subjective
(Daily)
Digestive regularity
Skin appearance
Objective
(Quarterly)
Fiber intake tracking
Vitamin C status