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Food

Raspberries

Foods / Raspberries

About This Food

Description

Raspberries are not only an epicurean delight, but a nutritional powerhouse as well.

Typically red, raspberries also come in other colors including purple, amber and black.

In addition to providing age-defying vitamin C and anthocyanins, raspberries are also the best known source of ellagic acid - a potent antioxidant that helps prevent free radical damage and guards against several cancers including colon cancer and esophageal cancer

 

Raspberries are one of the sources of xylitol - an all-natural sugar alcohol (polyol) that helps prevent cavities and can be used to safely sweeeten beverages and baked goods.   

 

Because raspberries are on the Environmental Working Group's list of the most chemically contaminated foods - the Dirty Dozen - be sure to always pick organic. 

 

Antioxidant Score (ORAC)=4,882

Selecting & Storing

Choose brightly colored, plump raspberries. Store in a dry container in the refrigerator for 2 to 3 days.

Special diets
  • AIP Diet
  • Elimination Diet
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • Low FODMAP Diet
  • Low Histamine Diet
  • Low Lectin Diet
  • Paleo Diet (Light)
  • Paleo Diet (Strict)
  • Pescetarian Diet
  • Primal Diet
  • Vegetarian Diet
  • Whole Foods
Benefits
Excellent Source of
  • Fiber
  • VitaminC
  • Manganese
Good Source of
  • VitaminK
Preferences
  • No Fish
  • No Red Meat
  • No Pork
  • No Eggs
  • No Shellfish
  • No Gluten
  • No Nuts
  • No Soy
  • No Dairy
  • No Poultry
  • No Corn
  • No Yeast
  • No Peanuts
  • No Molds
  • No Citrus
  • No Pseudograins
  • No Coconut
  • No Nightshade
  • No Legumes
  • No Grains
  • No Seeds
  • Low Carbohydrate
  • Low Cholesterol
  • Low Fat
  • Low Sodium
  • Low Saturated Fat
Nutrition & Macros
Nutrition Information

Serving size: 1 cup(s)

Chart Icon. View Calorie Breakdown

Calories: 64

Omega-6 / Omega-3 ratio: 2 : 1

Macronutrients
Amount
Total Fat
0.8 g
Saturated Fat
0.02 g
Monounsaturated Fat
0.08 g
Polyunsaturated Fat
0.46 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
155 g
ALA
155 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
14.69 g
Net Carbohydrate
6.69 g
Sugars
5.44 g
Fiber
8 g
Protein
1.48 g
Sugar Alcohols
0 g
Vitamins
Amount
% Daily Value*
Vitamin A
40.59 IU
1%
Vitamin C
32.23 mg
54%
Vitamin D
0 IU
0%
Vitamin E
1.07 IU
4%
Vitamin B6
0.07 mg
4%
Vitamin B12
0 mcg
0%
Vitamin K
9.59 mg
12%
Folate
25.83 mcg
6%
Niacin
0.74 mg
4%
Riboflavin
0.05 mg
3%
Thiamin
0.04 mg
3%
Choline
15.13 mg
3%
Minerals
Calcium
30.75 mg
3%
Copper
0.11 mg
6%
Iron
0.85 mg
5%
Magnesium
27.06 mg
7%
Manganese
0.82 mg
41%
Phosphorous
35.67 mg
4%
Potassium
185.73 mg
5%
Selenium
0.25 mcg
0%
Sodium
1.23 mg
0%
Zinc
0.52 mg
3%
Phytonutrients
Alpha-carotene
19.68 mcg
Beta-carotene
14.76 mcg
Beta-cryptoxanthin
0 mcg
Lutein + zeaxanthin
167.28 mcg
Lycopene
0 mcg

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