Connecting with the nutritional benefits of raspberry

Two of the most common varieties of raspberries are the red and black ones. There are over 200 varieties of raspberries.

According to the United States Department of Agriculture (USDA) National Nutrient Database, a cup of raspberries (about 123 grams) contains 64 calories, 1.5 grams of protein, 0.8 grams of fat and 15 grams of carbohydrate (including 8 grams of fiber and 5 grams of sugar).

When you consume a cup of raw raspberries, you will get 54 percent of your vitamin C needs, 12 percent of vitamin K, 6 percent of folate, 5 percent of vitamin E, iron and potassium and 41 percent of manganese needs for the day as well as lesser amounts of thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6, calcium, magnesium, phosphorus, zinc and copper.

Raspberries are also rich in antioxidants, such as alpha and beta-carotene, lutein, zeaxanthin and choline.

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