How Healthy Are Raspberries? Discover Their Vitamins and Nutrients

Raspberries are among the most popular fruits in Germany, alongside apples, bananas, grapes, and strawberries. According to the Federal Ministry of Food and Agriculture, about 1.1 kilograms are consumed per person annually in 2024 and 2025.

It’s no surprise; these small red fruits not only delight with their sweet, slightly tart flavor but also boast a wide array of valuable nutrients. Vitamins, minerals, and phytochemicals make raspberries a particularly healthy food choice. But what exactly are the nutrients they contain, and what should you consider when buying them?

Nutritional Values: How Many Calories Are in Raspberries?

Interestingly, raspberries are not true berries despite their name. As the Austrian Public Health Portal explains, raspberries are categorized as aggregate drupes. The fruit is composed of many small, individual stone fruits that together create the typical raspberry shape.

Health-wise, raspberries offer a lot. Comprising about 85 percent water, they are very low in calories. Despite their sweet flavor, they contain comparatively little sugar and provide many dietary fibers that can aid digestion.

Additionally, raspberries are rich in antioxidants that, according to the Consumer Advice Center, may protect body cells from free radicals and oxidative stress. They also contain flavonoids, which are plant pigments that are attributed with health-promoting properties. According to the German Nutrition Society (DGE), regular consumption of these phytochemicals may even be linked to a reduced risk of cardiovascular diseases and certain cancers, though this association is not definitively proven.

Here are the nutritional values of raspberries per 100 grams:

Which Vitamins and Minerals Are Found in Raspberries?

Raspberries are rich in a variety of vitamins and minerals. They are particularly high in vitamin C, which according to the DGE, supports the formation of bones, teeth, and connective tissue and contributes to cell protection.

Vitamins in Raspberries – Table

Minerals in Raspberries – Table

Fresh, Frozen, or Freeze-Dried: Which Raspberries Are the Healthiest?

Very few people likely opt for the freeze-dried variety. These raspberries cost up to 15 times more than their frozen counterparts, as the Consumer Advice Center Rhineland-Palatinate explains. But what justifies the high price, and are they automatically healthier?

One reason for the higher cost lies in the complex manufacturing process. Freeze-drying is an energy- and time-consuming method but makes raspberries shelf-stable for much longer.

However, the health values of fresh, frozen, and freeze-dried raspberries are quite similar. Differences mainly arise in concentration: According to the Federal Center for Nutrition (BZfE), freeze-dried raspberries have significantly more calories and sugars per 100 grams than fresh fruits because water is removed. Therefore, when consuming them, it’s essential to drink enough liquids to allow the dietary fibers to aid in optimal digestion.

Buying Raspberries: What to Look For

Raspberries from local sources are usually available from June to October, according to the Austrian Public Health Portal. Fresh berries should then be refrigerated and consumed within about three days. When purchasing, the Consumer Advice Center Rhineland-Palatinate recommends opting for organic raspberries whenever possible, as they typically have lower pesticide residues. Given that raspberries are highly delicate and challenging to wash thoroughly, organic options can be a sensible choice.

For frozen raspberries, it is important to note that they should be heated before consumption—ideally to at least 90 degrees. This step is crucial, especially for pregnant women, young children, the elderly, or immunocompromised individuals. Without adequate heating, pathogens like norovirus or hepatitis A may remain, according to the Federal Institute for Risk Assessment (BfR).