How many calories do raspberries contain and how do they affect human health?
Lena Bauer
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Diets Premium Expert • 21.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Lena Bauer | min read 3 min | Scientifically reviewed by a clinical dietitian 21.03.2026 |
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Key Takeaways
Berries are appreciated for their delicious properties, which enhance the immune system, support digestive tract function, and exhibit anti-inflammatory effects. These fruits should be a staple in the diets of individuals exposed to UVB radiation, those with obesity, and those suffering from diabetes.
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Nutritional value of mulberries
Mulberries contain in 100 g only 43 kcal and up to 6.7 g of dietary fiber. They are a source of potassium, calcium, magnesium, iron, zinc, copper and manganese. Mulberries contain polyphenols – anthocyanins and elagotanines (elagic acid), which are attributed to protect against or reduce the severity of metabolic diseases. In addition, it is believed that the consumption of black mulberries may protect against oral cancer. The nutritional value of 100 g product: – Calories: 43 kcal, – Protein: 1.3 g, – Fat: 0.3 g, – Carbohydrates: 12 g, – Fiber: 6.7 g. Macro- and micronutrients: – Sodium: 2 mg, – Potassium: 203 mg, – Calcium: 35 mg, – Phosphorus: 33 mg, – Magnesium: 20 mg, – Iron: 0.8 mg, – Zinc: 0.36 mg, – Copper: 0.19 mg, – Manganese: 0.32 mg, – Iodine: 3 µg. Vitamins: – Vitamin A: 3 µg, – Vitamin E: 0.48 mg, – Thiamin: 0.018 mg, – Riboflavin: 0.062 mg, – Niacin: 0.26 mg, – Vitamin B6: 0.06 mg, – Folate: 30 µg, – Vitamin C: 31.4 mg.
Pectins - fractions of water-soluble fiber
Raspberries are abundant in pectins, which are varieties of water-soluble fiber. Pectin can have an impact on carbohydrate metabolism and blood cholesterol levels, potentially contributing to a reduction in the risk of diabetes and insulin resistance. The fiber in raspberries binds cholesterol in the digestive system, limiting its absorption and resulting in the enhancement of the lipid profile.
Medication for a cold
Consuming raspberry juice or syrup is one of the most popular home remedies to strengthen the body during a cold. Raspberries contain salicylic acid and vitamin C, which have a positive impact on the body during illness. Moreover, raspberries are diuretic and antipyretic, as they stimulate sweat glands.
Avoidance of the harmful effects of UVB radiation
Research conducted by Wang P.W. and published in 2019 showed that raspberry extract can act as photochemopreventive against UVB radiation. Excessive exposure to this type of radiation can result in skin peeling, wrinkling, or thickening. Raspberries can lessen these symptoms and provide protection against inflammatory reactions by means of antioxidants (ROS). Furthermore, the extract from these fruits can prevent oxidative damage to DNA and proteins. Therefore, it can be concluded that raspberries should frequently be included in the diet of people often exposed to the sun.
Raspberries and their impact on the liver
The substances present in raspberries have an impact on the activity of hepatocytes in the liver. It is believed that the polyphenol extract of these fruits could provide protection against obesity or aid in weight reduction. The oil derived from raspberry seeds has antioxidant properties, thus allowing for the protection of the liver from oxidative stress.
The effects of raspberry consumption on the aging process
Research conducted in 2017 on rats demonstrated that habitual ingestion of raspberries has a beneficial impact on motor performance in old age, consequently decreasing the risk of falls and resulting in enhanced quality of life.
Applications of Raspberries
Raspberries are employed in the production of juices, jams, and syrups. In stores, they can also be found in frozen and freeze-dried forms. They are commonly constituents of desserts and other confections. 1 serving of raspberries (70 g) = 20 kcal
1 cup of raspberries (120 g) = 35 kcal
1 teaspoon of raspberry jam (15 g) = 37 kcal.
Lena Bauer
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Diets Premium team expert. Specializes in nutrition plans, strength sports, and training plans.
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