Who can resist the delightfully soft, sweet-tart raspberry? These little fruits are cancer-fighting powerhouses full of free radical-blocking phytonutrients and antioxidant ellagitannins that are unique to the raspberry. Store-bought raspberries are ready for extraction after a quick rinse and pat-down.

Selection Process

Like all berries, raspberries are extremely perishable; so only buy them a day or two before eating. Look for berries that are firm, plump, and richly colored. Avoid berries that have been packed too tightly if you’re buying them prepackaged. Raspberries freeze very well and can keep for up to a year if stored properly. Freeze the berries in a single layer on a cookie sheet, and then transfer to an airtight plastic bag. Add a squeeze of lemon to preserve color!

Nutrition Facts

Serving Size: 1 cup (123.0 g)

Amount Per Serving

Calories: 64.0

% Daily Value*

Total fat 0.8g 1.2%

Saturated Fat 0.0g 0.1%

Cholesterol 0.0mg 0.0%

Sodium 1.2mg 0.0%

Total Carbs 14.7g 4.9%

Dietary Fiber 8.0g 32.0%

Sugars 5.4g

Alcohol 0.0g

Protein 1.5g

Vitamin A 0.8% Vitamin C 53.7%
Calcium 3.1% Iron 4.7%
Vitamin D 0.0% Vitamin E 3.6%
Vitamin K 12.0% Thiamin 2.6%
Riboflavin 2.7% Niacin 3.7%
Vitamin B-6 3.4% Folate 6.5%
Vitamin B-12 0.0% Panto. acid 4.0%
Phosphorus 3.6% Magnesium 6.8%
Zinc 3.4% Selenium 0.4%
Copper 5.5% Manganese 41.2%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.