Raspberries are used in baking, for jams and jellies, eaten raw, in salads, and more. When purchasing Raspberries look for fresh berries that are firm, dry, plump, and unblemished.
How much does a raspberry weigh?
|1 cup||30 berries||123g||4.3oz|
Nutritional value per 100 g (3.5 oz)
Amount Per Serving
Calories From Fat (10%) 5.39
Calories From Protein (8%) 4
Calories From Carbohydrates (82%) 42.61
Calories From Alcohol (0%) 0
% Daily Value
Total Fat 0.65 1%
Saturated Fat 0.02 <1%
Monounsaturated Fat 0.06
Polyunsaturated Fat 0.38
Trans Fatty Acids 0
Cholesterol 0 0%
Sodium 1 <1%
Potassium 151 4%
Total Carbohydrates 11.94 4%
Fiber 6.5 26%
Sugar Alcohols 0
Net Carbohydrates 5.44
Protein 1.2 2%
Vitamin A 33 <1%
Vitamin C 26.2 44%
Calcium 25 3%
Iron 0.69 4%
Vitamin E 0.87 9%
Vitamin D 0
Thiamin 0.03 2%
Riboflavin 0.04 2%
Niacin 0.6 3%
Vitamin B6 0.06 3%
Folate 21 5%
Vitamin B12 0 0%
Pantothenic Acid 0.33 3%
Vitamin K 7.8 10%
Phosphorus 29 3%
Magnesium 22 6%
Zinc 0.42 3%
Copper 0.09 5%
Manganese 0.67 34%
Selenium 0.2 <1%
Water 85.75 0%
What You Need to Know about the Raspberries
The raspberry is one of the most popular berries in the world that can be consumed as a fresh fruit or processed into various products. It has more than 250 varieties but the most important commercial fruit crops are the European and American red raspberries (Rubus idaeus) and the black raspberry (Rubus occidentalis).
Did you know that you should not wash a raspberry unless you will eat it right away? Read on the learn more about the raspberry.
The red raspberry is said to be a native crop of northern Asia and Europe, where its cultivation started 450 years ago. While the Romans were expanding their territory, they also brought with them the raspberry to propagate throughout their empire, including Britain.
During the Medieval Period, the Europeans used the raspberry for medicinal purposes as well as utilitarian. Aside from being a delight exclusive for the rich folks, the raspberry was used for paintings and manuscripts. During the sixteenth century, King Edward I called for the cultivation of berries, prompting the spread of the fruit throughout Europe in the next two centuries.
The black raspberry, on the other hand, is believed to have originated in the New World. When European explorers and settlers set foot in North America, they found out that the black raspberry was already cultivated in the area. Although it was firmer, it did not taste as sweet as the European red raspberry.
The British settlers promulgated red raspberry seeds and started shipping red raspberry plants to New York in 1771. The raspberry saw large production in New York, Michigan, Oregon, Washington, Pennsylvania, Ohio, Illinois, and Indiana after the Civil War.
Where Raspberries are Grown
Raspberries are widely grown in temperate regions worldwide. They grow best in areas that have cool summers and mild winters. According to World Atlas, the major producers of raspberries today are Russia, Poland, and the United States.
The raspberry is a healthy food recommended by dieticians. It is low in calories and contains a trace amount of vitamin A, B vitamins, vitamin C, thiamine, riboflavin, folic acid, calcium and zinc. It also has phytochemicals such as anthocyanins and ellagitannins.
A cup of red raspberries contains the following:
- Calories: 64
- Carbs: 14.7 grams
- Fiber: 8 grams
- Protein: 1.5 grams
- Fat: 0.8 grams
- Vitamin C: 54% of the Reference Daily Intake (RDI)
- Manganese: 41% of the RDI
- Vitamin K: 12% of the RDI
- Vitamin E: 5% of the RDI
- B vitamins: 4–6% of the RDI
- Iron: 5% of the RDI
- Magnesium: 7% of the RDI
- Phosphorus: 4% of the RDI
- Potassium: 5% of the RDI
- Copper: 6% of the RDI
Raspberries are categorized either in terms of the season they bear fruits or in terms of their color. In terms of fruit-bearing, raspberries are classified as either “summer-bearing raspberries” or “ever-bearing raspberries. Summer-bearing raspberries produce fruit only during summer season, while ever-bearing raspberries produce fruit during summer and fall seasons.
In terms of color, raspberries are classified as black, purple, golden, or red. Each color variety has a different flavor.
- Black Raspberries – Black raspberries are native to southeast Kansas. Among the raspberry varieties, they possess the most intense flavor, making them perfect for preparing jam and juice.
- Red Raspberries – Red raspberries are the most widely eaten varieties. They have the same size and anatomy as black berries but the former is also popularly used as a medicine for centuries.
- Purple Raspberry – Purple raspberries are a bred from red raspberries and black raspberries. They are high-yielding and large fruits.
- Yellow Raspberry – Yellow raspberries are genetically derived from red raspberries. They taste sweeter and less tart than the latter.
For thousands of years, raspberries are widely consumed as a fresh fruit. Aside from this, they are used for medicinal purposes as evidenced by existence of raspberry leaf tea during the sixteenth century. Today, raspberries are popular for the following uses:
- Juice – The black raspberry can be extracted, concentrated, and used for purposes such as dyeing foodstuffs like meat or creating a juice blend with apple, pear, or grape juice. Drinking raspberry juice detoxifies the body and boosts the immune system.
- Canning – Raspberry varieties that closely resemble Rubus ideaus and Rubus occidentalis in terms of characteristics are used for preparing canned berries. They are packed with water, heated, and sealed in a container to avoid spoilage.
- Wine – The increasing demand for fruit wines raised the demand for raspberries because they produce one of the better wines. Raspberries are also brewed to create beer.
Additionally, processed raspberries can be used to create jam, jelly, ice cream, yogurt, and other desserts.