What Happens to Your Body When You Eat Raspberries

Raspberries are a popular berry with a sweet yet tart flavor and a soft, slightly fuzzy texture. They’re a tasty snack on their own, but you can also add them to smoothies, yogurt bowls, oatmeal, salads and more. These bright red berries aren’t just delicious—they’re also full of important nutrients like fiber, antioxidants and vitamin C. Thanks to their impressive nutrient profile, eating more raspberries can be a delicious way to support the health of your heart, gut, immune system and more. Here’s what dietitians have to say about the potential health benefits of eating raspberries and how to incorporate more of this tiny-but-mighty fruit into your diet. 

Health Benefits

You May Be More Regular

“One cup of raspberries is packed with 8 grams of fiber, which is great for promoting healthy bowel movements,” says Elizabeth Harris, M.S., RDN, owner of Elizabeth Harris Nutrition and Wellness in Annapolis, Maryland. The 2020–2025 Dietary Guidelines for Americans recommend eating 25 to 38 grams of fiber per day. However, many Americans fall short of this goal, which can lead to issues like constipation.

In addition to being high in total fiber, Caroline Young, M.S., RD, RYT, owner of Whole Self Nutrition, says, “Raspberries are rich in insoluble fiber, which helps keep our digestive systems running smoothly.” This type of fiber adds bulk to your stool to help it move through your system more quickly, and can help make your bathroom trips a more regular—and comfortable—occurence.

You May Improve Your Heart Health

While raspberries’ vitamin C and fiber content often steal the show, this fuzzy fruit is also a helpful source of potassium, providing 4% of the Daily Value per cup. “[As] a source of potassium, raspberries [may] promote heart health by helping to lower high blood pressure and reduce the risk of stroke,” says Harris. However, research suggests that these heart-healthy effects may be more pronounced in certain populations.

For example, one study found that regular raspberry consumption was associated with significant reductions in total and LDL cholesterol levels in adults with high cholesterol, overweight or metabolic syndrome. It was also linked with improved HDL cholesterol levels in both obese and healthy adults, particularly among women and folks under 35 years of age. While the exact mechanism remains unclear, it’s thought that raspberries’ fiber and polyphenol content play a key role in supporting healthy cholesterol levels. 

You May Have More Balanced Blood Sugars

Raspberries are low in sugar and high in fiber, making them a great choice for people with diabetes or prediabetes. In fact, berries are considered a superstar carbohydrate food by the American Diabetes Association. The combination of low sugar and high fiber can help minimize blood sugar spikes. Plus, when combined with a lean protein or healthy fat, like nuts, raspberries fit easily into a balanced, diabetes-friendly snack, says Macy Diulus, RD, LD, M.P.H., CDCES, a culinary and media dietitian.

You May Have Less Inflammation

“Red raspberries contain anthocyanins and other polyphenols that have been shown to have beneficial anti-inflammatory and antioxidant properties,” says Harris. Antioxidants are plant-based compounds that help neutralize harmful free radicals that can cause cell damage and inflammation. By combating inflammation, raspberries may help lower the risk of chronic diseases like cancer and heart disease. In fact, thanks to their impressive antioxidant content, berries are a key component of the MIND diet—an eating pattern designed to protect brain health and slow the progression of cognitive decline.

You May Have a Healthier Immune System

“Raspberries are an [excellent] source of vitamin C, an antioxidant necessary for maintaining immune, skin and heart health and more,” says Young. In addition to protecting cells against free radicals, vitamin C is known for its role in immune health. This water-soluble vitamin aids in wound healing and strengthens your immune system, helping your body ward off harmful pathogens. Just 1 cup of raspberries provides more than a third of the DV for vitamin C.,

Raspberries Nutrition

One cup of fresh raspberries (about 123 grams) contains the following nutrients:

• Calories: 64
• Carbohydrates: 15 g
• Dietary fiber: 8 g
• Total sugar: 5 g (naturally occurring) 
• Added sugar: 0 g
• Protein: 1 g
• Total fat: 1 g
• Saturated fat: 0 g 
• Cholesterol: 0 mg
• Sodium: 1 mg
• Vitamin C: 32 mg
• Manganese: 0.8 mg
• Vitamin K: 10 mcg

Raspberries are an excellent source of fiber, providing 32% and 21% of the daily fiber needs for women and men, respectively. Each 1-cup serving also provides more than a third of the recommended intake for both vitamin C and manganese—an essential mineral needed for energy production and bone health.,

How to Store Raspberries

The best way to store raspberries is in a paper towel-lined airtight container in the fridge, which helps prevent excess moisture from accumulating. Harris also recommends waiting to wash raspberries until you’re ready to eat them. 

As with other berries, raspberries can be frozen to extend their shelf life. “Freeze any that you don’t plan to eat within one to two days. For best results, spread them in a single layer and then transfer them to an airtight bag once they’re frozen all the way through,” says Harris.

4 Ways to Enjoy Raspberries

On Their Own

You don’t have to do anything fancy to enjoy raspberries. Simply wash them and enjoy them by the handful! Their naturally refreshing flavor is more than enough to satisfy. 

In Chia Seed Jam

Diulus recommends using raspberries to make chia seed jam. This no-added-sugar jam is perfect for spreading over whole-grain toast or as a replacement for store-bought jelly in your next PB&J.

As Part of a Balanced Snack

“Raspberries are delicious on their own or paired with other foods for a balanced snack, such as nuts, Greek yogurt or nut or seed butter,” says Diulus. You can also add them to cereal, oatmeal, salads or even a charcuterie board for a boost of color and nutrients. 

In a Smoothie

Add a handful of fresh or frozen raspberries to your next smoothie. Their slightly tart flavor provides a nice contrast against sweeter fruits, like bananas.

The Bottom Line

Raspberries are a highly nutritious way to add a pop of flavor to your diet. These slightly tart berries are high in fiber, vitamin C and antioxidants, and eating them regularly may have benefits for your digestive, heart and immune health. While they’re enjoyable on their own, try adding a handful of raspberries to your next smoothie, yogurt bowl or salad.