Go RED with Red Raspberries


Written by McKenzie Hall, RDN and Lisa Samuel, RDN, consulting dietitians for NPRC

As posted on MEDIUM: click here

During this American Heart Month, we’re showing our support for the fight against heart disease, specifically in women, by showing how you can go RED with raspberries!

According to the American Heart Association (AHA), heart disease is the number one killer of women and is more deadly than all forms of cancer. The Go Red for Women campaign raises awareness of the disease and the lifestyle choices you can make to keep your ticker in tip-top shape.

The good news? According to the AHA, there are a lot of things we can do to reduce our risk for developing heart disease, including reducing stress, getting plenty of physical activity, and eating well.[1] That’s where red raspberries come in!

The AHA recommends eating at least 4 ½ cups of fruits and vegetables per day.[2] It’s easy to make one of those servings a cup of naturally sweet and delicious red raspberries. Frozen red raspberries are available year-round, are incredibly versatile, and wonderfully nutritious. And since they are picked at the peak of ripeness and quickly frozen, they retain all of their nutrition and goodness.

One cup of frozen red raspberries has 80 calories, and is packed with 9 grams of fiber. A diet high in fiber can be associated with decreased risk factors for cardiovascular disease, including high blood pressure, diabetes, and obesity.[3] [4]

Here are a few of our favorite ways to use frozen red raspberries:

  • Add red raspberries to your favorite smoothie recipe, for natural sweetness and a boost of fiber.
  • Add red raspberries to sparkling water for an instant refreshing drink. You can even freeze them into ice cubes, which will add a festive look to your beverages.
  • Add red raspberries to your favorite whole grain muffin recipe. It adds moisture, sweetness and nutrition! If you make a large batch, you can store the extras in the freezer to keep on hand for a fiber-filled and sweet snack when you’re on-the-go.
  • Top your morning yogurt with frozen red raspberries that have been defrosted in the refrigerator overnight. Add some nuts for added crunch and heart-healthy fats.
  • Red raspberries are delicious stirred into your morning oatmeal! Top with some ground flax seeds or chia seeds and you have yourself a recipe for health.
  • Make a chutney with red raspberries for a sweet and savory sauce for salmon or chicken.
  • For an occasional treat, top a small scoop of vanilla ice cream with red raspberries. It will take you back to your childhood!


We’d love to hear from you! What’s your favorite way to eat red raspberries? Let us know by sending us a tweet @red_razz!


Written by McKenzie Hall, RDN and Lisa Samuel, RDN, consulting dietitians for the National Raspberry Council