Are raspberries good for you?

• Help manage blood sugar
• Have cancer-protective properties
• Alleviate symptoms of arthritis
• Reduce signs of ageing
• Protect against metabolic syndrome

Discover our full range of health benefit guides. Be inspired by our raspberry recipes from our berry bircher to raspberry tiramisu.

Berry bircher

Nutritional profile of raspberries

An 80g serving of raspberries provides:

• 20 kcals / 87 kJ
• 1.1g protein
• 0.2g fat
• 3.7g carbohydrates
• 2.7g fibre
• 136mg potassium
• 26mcg folate
• 26mg vitamin C

About 20 fresh berries count as one of your five-a-day.

What are the health benefits of raspberries?

Raspberries are nutrient rich, low in calories and are good for you for numerous reasons including:

1. May help manage blood sugar levels

With a low glycaemic index (GI) and high fibre content, raspberries are a useful inclusion if you need to monitor your blood sugar levels. Animal studies suggest that when raspberries are eaten alongside a high-fat diet, they may help lower blood sugar levels and improve insulin response. This may be because raspberries are rich in tannins – natural, plant compounds that inhibit the enzymes that break down starches.

2. May have cancer protective properties

Raspberries are rich in protective antioxidants that may protect against cancer. Animal studies suggest this may be helpful for colon, breast and liver cancer. However, we need to understand more about this effect for humans before we can confirm these findings.

Fresh raspberries on a wooden background

3. May alleviate arthritis

Loaded with anti-inflammatory plant compounds including anthocyanins, animal studies appear to show that raspberries reduce the symptoms of arthritis. These studies also show a lower risk of developing arthritis as well as less damage to the joints in those that develop the condition. More research and human trials are needed to confirm these encouraging effects.

4. May reduce signs of ageing

Being a useful source of protective plant compounds called polyphenols, raspberries may help reduce the physical effects of ageing and improve balance and strength. The berries are also rich in vitamin C, which is important for collagen production and may help to protect the skin from UV damage. Much of this research is from animal models, so more human trials are needed.

5. May protect against metabolic syndrome

A 2017 study found that mice with metabolic syndrome (a medical term for a combination of diabetes, high blood pressure and obesity) that were fed a single serving of raspberries each day saw improvements in weight and insulin sensitivity. A body of research supports these findings, but more studies are required to confirm the relevance of these results to humans.

Are raspberries safe for everyone?

Raspberries, along with apples, peaches, avocados and blueberries, contain natural chemicals called salicylates. Some people are sensitive to these compounds and may experience an allergic reaction, such as skin rash or swelling.

So, are raspberries good for you?

Nutrient-rich and low in calories, as long as you do not have an allergy to the fruit, raspberries make a useful addition to the diet. Enjoy fresh when in season or frozen, canned or dried.

If you are concerned about food allergies, please consult your GP or registered dietician for guidance.

Read more from the NHS website about allergy symptoms.

Enjoyed this? Read more about summer soft fruits…

Top 10 things to do with raspberries
Top 10 health benefits of strawberries
Top 5 health benefits of blackberries

Healthy raspberry recipes

Orange & raspberry granola
Cinnamon crepes with nut butter, sliced banana & raspberries
Peanut butter overnight oats
Instant frozen berry yogurt
Berry bircher
Cranberry & raspberry smoothie
Raspberry ripple chia pudding
Raspberry oat traybake
Raspberry kefir overnight oats


Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Nutrition and Lifestyle Medicine (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk.

All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.

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