Among the highest fibre-to-sugar ratios of any fruit.
Raspberries carry roughly 6.5g of fibre per 100g against only 4.4g of sugar — one of
the best ratios of any fruit, and better than most vegetables.
That is possible because
a raspberry is not one fruit. It is a cluster of tiny drupelets, each with its own seed, and
those seeds are where most of the fibre sits.
They are also dense in anthocyanins and
ellagitannins, and high in vitamin C. Frozen raspberries retain almost all of it.
Per 100g. One of the highest-fibre fruits available.
Based on the nutrients and fibre this food supplies. These are supporting foods, not treatments.
Frozen is as good as fresh and a fraction of the price. Berries are frozen
within hours of picking.
Do not wash until you use them. Raspberries
collapse faster than any other berry once wet.
Eat them within two
days fresh — they are among the most perishable fruits
sold.
With yoghurt is the best pairing: very low sugar fruit plus
protein makes a genuinely good breakfast.
A fibre-to-sugar ratio above 1:1 is rare in fruit and it means raspberries produce almost
no meaningful glucose response. For anyone managing blood sugar, this is one of the few fruits
that needs no portion arithmetic.
The seeds provide insoluble fibre for bulk while the
flesh provides soluble fibre. Ellagitannins, concentrated in raspberries, are converted by gut
bacteria into urolithins — compounds under active study for metabolic effects.
Diabetes: whole fruit over juice, portion aware, and better eaten
with protein or fat than alone.
IBS: several fruits are high-FODMAP
and commonly trigger symptoms — tolerance is personal.
Kidney
disease: potassium may need limiting. Ask your doctor for your numbers.
This is information, not a prescription. If you are managing a diagnosed condition or taking medication, talk to your doctor before making a large change to your diet.
Nutrition figures on this page come from standard food composition data. These links let you check the numbers and read the underlying research yourself rather than taking our word for it.