Are red raspberries nutritious?

Yes, indeed. A one-cup serving of frozen red raspberries has only 80 calories but provides 28% of the recommended daily allowance of vitamin C, 21% fiber, 410% folate, and all with only 1 gram of fat (none of it saturated or trans fats) and, no cholesterol.

In addition to being high in antioxidants (see below), red raspberries contain several phytonutrients (individual compounds from plants that are in fruits and vegetables). These include the polyphenols: anthocyanins, flavan-3-ols, procyanidins, flavonols, ellagitannins, and hydroxycinnamates. [1] [2]

Research suggests that phytonutrients may help slow the aging process and may reduce the risk of certain diseases. A growing body of research is investigating how some phytonutrients may offer protection against some cancers, heart disease, stroke, high blood pressure, cataracts, osteoporosis and other chronic health conditions. [3] Research studies are showing emerging health benefits from nutrients specifically found in red raspberries. [4] [5] [6]

What are antioxidants?

A one-cup serving of frozen red raspberries is an excellent source of Vitamin C, a powerful antioxidant. Antioxidants are substances in food that may prevent or slow oxidative damage. Heart disease, macular degeneration, diabetes, cancer and other diseases may be caused by oxidation. Antioxidants may help immune defense and lower risk of these diseases. [7]

Why frozen red raspberries?

Everyday convenience, consistent quality, peak flavor and nutrition are unique benefits of frozen red raspberries. Processed berries capture the berry’s flavor and texture while at the peak of perfection to make them available in a variety of convenient forms all year ‘round. All of our growers and processors now use state of the art flash freezing for Individually Quick Frozen (IQF) berries, found in bags in the frozen food section. These individual berries pour right from the bag and are perfect for smoothies, baking, on cereal, in yogurt and more. In addition to consistent quality and no worries about waste, IQF berries are reasonably priced – all year around.

Why do red raspberries have so many seeds?

A single red raspberry (Rubus idaeus) is actually many little fruits or drupelets, all clustered together, each with its own seed. The seeds have the fiber and also may contribute other nutrition benefits such as cardiovascular and brain health, prevention of cancers, especially of the colon. [8] For those who prefer their raspberries without seeds, just press thawed whole raspberries through a fine sieve, or seek out some of the excellent raspberry purees available.

razz_frozen-300x200How do I use frozen raspberries?

In all the ways you’d use fresh red raspberries! We suggest you let the berries stand a few minutes at room temperature before adding to cold cereals, stirring into yogurt, scattering over salads or enjoying as is.

For all other preparations, you can use the berries right out of the bag, in their frozen state. Stir them into hot oatmeal or other cereal, for example. Or add to baked goods such a brownies, muffins, cakes. Drop several frozen berries into cold drinks, such as lemonade or iced tea. You can even use frozen red raspberries to make red raspberry freezer jam.


  • A Naturally Low Fat Food
  • A Naturally Cholesterol Free Food
  • A Naturally Low Sodium Food
  • Excellent Source of Dietary Fiber
  • Excellent Source of Vitamin C

Fact Sheets concerning raspberries and health

(Click on the title to read and/or print out the complete fact sheet.)

Note: When you click on the below links you will be leaving the NPRC website.

Video Interview on Sports Nutrition with Roberta Anding, MS, RD, LD, CSSD, CDE

Sports nutrition, whether for peewees, pros or somewhere in between, is no easy matter. Creating eating patterns that support both performance and health with foods that people truly enjoy is both an art and a science. In this video interview, respected sports dietitian Roberta Anding, MS, RD, LD, CSSD, CDE, shares expert tips with Karen Collins, MS, RDN, CDN, FAND, consulting dietitian for NPRC.


[1] Nile SH, Park SW, Edible Berries: Bioactive Compounds and their effects on human health. Nutrition 2014 Feb; 30(2) 134-44
[2] Rodriguez-Mateo A et al. Berry Polyphenols and Cardiovascular health. Jour Food Chem 2013 Oct 7
[3] Academy of Nutrition and Dietetics Complete Food and Nutrition Guide. John Wiley & Sons Inc. 2012 (pp 153-157)
[4] Rodriguez-Mateo A et al. Berry Polyphenols and Cardiovascular health Jag Food Chem 2013 Oct 7
[5] Basu A et al. Berries Emerging Impact on Cardiovascular Health. Nutrition Review. 2010 March 68(8) 168-177
[6] Harini S et al. Prevention of Oxidative DNA Damage by Bioactive Berry Components Nutrition and Cancer 2008 60(S1) 36-42
[7] For more information on antioxidants:
[8] The American Heart Association (AHA), American Diabetes Association (ADA) and the American Cancer Society (ACS) all recommend a high fiber diet for health and wellness and to prevent and/or manage chronic disease.