scored 92/100
Also known as raspberry, red raspberry
Raspberries are a low-calorie, fiber-rich berry with high levels of vitamin C, polyphenols, and anthocyanins that support cellular health and longevity.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 92.
Raspberries (Rubus species) are native to Asia and Europe and have been cultivated for centuries. Per 100g, they provide 12.9g carbohydrates with minimal calories, making them an efficient nutrient delivery system. Their exceptional polyphenol content—particularly anthocyanins, ellagic acid, and quercetin—distinguishes them nutritionally. These compounds accumulate in the bright red pigment and exert powerful antioxidant and anti-inflammatory effects at the cellular level. Raspberries also deliver 23mg vitamin C per 100g (supporting immune function and collagen synthesis), meaningful potassium (156mg, important for cardiovascular health), and manganese (0.49mg, required for bone metabolism and antioxidant enzyme function). The high fiber density relative to caloric load makes raspberries particularly valuable for metabolic health, blood sugar regulation, and gut microbiome support. Research consistently links berry consumption to reduced inflammatory markers, improved endothelial function, and lower chronic disease risk—key mechanisms underlying healthy aging.
Anthocyanins and ellagic acid scavenge free radicals and upregulate endogenous antioxidant enzyme systems (SOD, catalase), reducing systemic inflammation and oxidative DNA damage.
Polyphenols enhance nitric oxide bioavailability, improving vascular dilation and reducing arterial stiffness; potassium supports healthy blood pressure regulation.
Fiber and polyphenols serve as substrates for beneficial bacteria (Akkermansia, Faecalibacterium), promoting short-chain fatty acid production and improved glucose metabolism.
Anthocyanins cross the blood-brain barrier and reduce neuroinflammation, protecting against age-related cognitive decline via suppression of pro-inflammatory cytokines.
High fiber content slows glucose absorption; polyphenols inhibit carbohydrate-digesting enzymes and enhance glucose uptake in skeletal muscle.
Raspberries have low glycemic impact and no caffeine, making them suitable any time of day. Mid-morning or as a post-meal addition (within 30 minutes after eating carbohydrates) may be slightly advantageous for glycemic control. Evening consumption is safe and may support overnight antioxidant defense.
Fasting-compatible
Raspberries are gentle enough for fasting windows if whole fruit is used; the minimal caloric density and high polyphenol concentration may even enhance fasting-phase autophagy activation, though evidence is emerging.
Per 100 g of the default form. Bars show how much higher or lower raspberries is than the average across 13 peer foods in this category. Green means a favorable direction; amber means the opposite.
Raspberries is classified as a berries (fruit). Raspberries are a low-calorie, fiber-rich berry with high levels of vitamin C, polyphenols, and anthocyanins that support cellular health and longevity.
Raspberries scores 92/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin C, Manganese, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 140 g serving provides about 1.4 g of protein (~3% of the 50 g daily value).
Not really. A 140 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 140 g serving, raspberries is highest in Vitamin C (~36% DV), Manganese (~30% DV).
Not really. A 140 g serving has about 18.1 g of net carbs (18.1 g total minus 0 g fiber).
Best any time of day. Raspberries have low glycemic impact and no caffeine, making them suitable any time of day. Mid-morning or as a post-meal addition (within 30 minutes after eating carbohydrates) may be slightly advantageous for glycemic control. Evening consumption is safe and may support overnight antioxidant defense.
A typical serving is around 140 g (~80 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating raspberries alongside several other fruit sources.
Raspberries pairs nicely with: Pair with Greek yogurt or kefir because the probiotics synergize with raspberry polyphenols to enhance gut barrier integrity and microbial diversity.; Combine with almonds or walnuts because vitamin E in nuts enhances the bioavailability and antioxidant efficacy of raspberry anthocyanins.; Mix with dark chocolate (85%+ cacao) because both are rich in polyphenols; together they create a synergistic reduction in oxidative stress and improve vascular function.; Pair with green tea because catechins in tea enhance the absorption and bioactivity of raspberry flavonoids through complementary polyphenol interactions.
Encyclopedia entries that supply the same signature nutrients raspberries contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients raspberriescontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.