May 2, 2022 in Nutrition & Health


What’s in a Raspberry?

Taking a close look at the nutritional value of a raspberry, reveals how vitamin dense they are. We consider one serving of raspberries to be equivalent to one pack of raspberries (125 grams).

One packet of raspberries contains:

  • 250 kilojoules (60 calories)
  • 5g of Sugar
  • 1g of Fat (1% of Recommended Daily Intake)
  • 1g of Protein
  • 15g of Carbohydrates (5% of RDI)
  • 32mg of Vitamin C (44% of RDI)
  • 30mg of Calcium (2% of RDI)
  • 0.8mg of Iron (4% of RDI)
  • 190mg of Potassium (4% of RDI)
  • 8g of Fibre (29% of RDI)


With only 60 calories in a packet, raspberries are a great low calorie snack. Unlike other sweets, you don’t have to limit yourself to a small quantity to feel satisfied. You can enjoy a whole packet of raspberries for just one of the classic Arnott Tim Tams, which contains 115 calories.


Because of their sweet taste, raspberries are often perceived as being high in sugar, but one packet only contains 5 grams of sugar. Compared to other fruits such as passionfruit, which has 26 grams of sugar per cup, raspberries are ideal for those wanting to reduce their sugar intake while still indulging in something sweet.


Without a healthy dose of fibre, you may find you are unsatisfied after eating and may experience some unpleasant bowel movements. Raspberries are high in fibre with 8 grams per packet which is 29% of your recommended daily intake.

Vitamins and minerals

Raspberries contain a wide variety of vitamins and minerals which are crucial to good health. They even contain a small amount of calcium, 2% of your overall recommended daily intake. From potassium to vitamin C, you can get your daily dose of essential vitamins and minerals by eating some raspberries.

How Raspberries are Good for Your Health

Sweet with a slight tart taste, there’s unlimited ways to enjoy the flavours of fresh raspberries. And you don’t need to save raspberries for a special occasion! You can delight in your favourite berries everyday due their myriad of health benefits.

Can control blood sugar

If you’re needing to maintain your blood sugar at an even level, then raspberries are a great choice. Raspberries are also high in tannins, which block the digestive enzyme that breaks down starch, so raspberries can reduce the amount of carbohydrates consumed after a meal and lessen the impact on your blood sugar.

Boost your brain health

Did you know that consuming raspberries can help to prevent oxidative stress? An imbalance of free radicals and antioxidants, oxidative stress can lead to some pretty serious degenerative diseases including Parkinson’s. As they’re packed with antioxidants and vitamin K, raspberries are a great choice for improving your brain health.

Reduce your risk of cancer

Raspberries are rich in vitamins C, A, E, and B as well as potassium, folate and magnesium. These vitamins and minerals are a key component to reducing your risk of various diseases and cancers. With a high phytonutrient content, raspberries can help protect against some cancers.

Maintain a healthy diet

Keeping a balanced diet can be tough, particularly if you have a sweet tooth. Choosing raspberries as your boost of sweetness will have a great impact on your overall health and help you maintain a steady weight. Raspberries are high in Pectin fibre which helps you to feel fuller for longer. While indulging in something sweet is great in moderation, you can satisfy your sweet tooth and do what’s best for your health by eating raspberries.

Discover more berry health benefits here!