Foundation for Diet and Health

The best perspective for your health

The best perspective for your health

The best perspective for your health

The best perspective for your health

Raspberry, raw

Raspberries are appreciated for their taste and are also used as a medicinal plant. Raw raspberries are low in sugar, but contain many vitamins and minerals.
87/09/05  LA2:1ALA

Raspberries are relatively low in sugar and contain very few calories; however, at the same time they provide a wide range of vitamins and minerals. They are particularly rich in vitamin C (25 mg/100g), but also contain vitamins B1, B2, B6 and E as well as minerals such as potassium (170 mg/100g) and calcium (40 mg/100g). The also contain valuable fruit acids, anthocyanin glycosides, and around 100 flavoring substances.

General information:

From Wikipedia“The raspberry (/ˈræzˌbɛri/) is the edible fruit of a multitude of plant species in the genus Rubus of the rose family, most of which are in the subgenus Idaeobatus; the name also applies to these plants themselves.

Raspberries are perennial with woody stems. ...

Raspberries are grown for the fresh fruit market and for commercial processing into individually quick frozen (IQF) fruit, purée, juice, or as dried fruit used in a variety of grocery products. Traditionally, raspberries were a midsummer crop, but with new technology, cultivars, and transportation, they can now be obtained year-round. Raspberries need ample sun and water for optimal development. Raspberries thrive in well-drained soil with a pH between 6 and 7 with ample organic matter to assist in retaining water.”

Medicinal uses:

“Raspberries have been used as medicinal plants since Antiquity. The vitamin C, potassium, and fruit acids they contain are believed to strengthen the immune system and help wounds heal. In the Middle Ages, they were primarily raised in monasteries and convents. As early as 1601, Clusius distinguished between red and yellow varieties. ...

Dried raspberry leaves (rubi idaei folium) and raspberry syrup made using fresh raspberries are used as medicinal treatments. The active substances in the leaves include tannins (gallotannins and ellagitannins), flavonoids, and vitamin C; the fruit contains vitamins, minerals, fruit acids, anthocyanin glycosides, and around 100 flavoring substances.

In traditional medicine, the fruit, leaves, flowers, and root are used for a variety of purposes. For example, the berries are cooked or eaten raw and various parts of the plant are used for teas, tinctures, or baths.

The plant is known to have anti-inflammatory, blood-cleansing, and astringent effects. it is also calming, can help lower fevers, and acts as a diuretic and diaphoretic. It is used to strengthen the immune system and as treatment for rheumatism, sore throats, canker sores, and digestive problems.

Raspberry leaf tea can help regulate a womanʼs menstrual cycle and alleviate menstrual problems such as PMS. Raspberry leaf tea is an old remedy used in preparation for a birth. It is said to induce contractions and dilation of the cervix  ... More research is needed here.*”


“Examples of raspberry species in Rubus subgenus Idaeobatus include:

  • Rubus crataegifolius (Asian raspberry)
  • ​Rubus gunnianus (Tasmanian alpine raspberry)
  • Rubus idaeus (European red raspberry)
  • Rubus leucodermis (Whitebark or Western raspberry, Blue raspberry, Black raspberry)
  • Rubus occidentalis (Black raspberry)
  • Rubus parvifolius (Australian native raspberry)
  • Rubus phoenicolasius (Wine raspberry or Wineberry)
  • Rubus rosifolius (Mauritius raspberry)
  • Rubus strigosus (American red raspberry) (syn. R. idaeus var. strigosus)
  • Rubus ellipticus (Yellow Himalayan Raspberry) ...

Until recently, the most commonly cultivated raspberries have been red-fruited hybrids between R. idaeus and R. strigosus.”

Note (italics): * = Translation from a German Wikipedia entry

Nutritional Information per 100g 2000 kCal
Energy 52 kcal2.6%
Fat/Lipids 0.65 g0.9%
Saturated Fats 0.02 g0.1%
Carbohydrates (inc.dietary fiber) 12 g4.4%
Sugars 4.4 g4.9%
Fiber 6.5 g26.0%
Protein (albumin) 1.2 g2.4%
Cooking Salt (Na:1.0 mg)2.5 mg0.1%
Recommended daily allowance according to the GDA.
Protein (albumin)
Cooking Salt

Essential Nutrients per 100g with %-share Daily Requirement at 2000 kCal
MinManganese, Mn 0.67 mg34.0%
VitVitamin C (ascorbic acid) 26 mg33.0%
VitFolate, as the active form of folic acid (née vitamin B9 and B11) 21 µg11.0%
VitVitamin K 7.8 µg10.0%
MinCopper, Cu 0.09 mg9.0%
ElemPotassium, K 151 mg8.0%
VitVitamin E, as a-TEs 0.87 mg7.0%
FatAlpha-Linolenic acid; ALA; 18:3 omega-3 0.13 g6.0%
ElemMagnesium, Mg 22 mg6.0%
MinIron, Fe 0.69 mg5.0%

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids, (SC-PUFA) 2000 kCal
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.13 g6.0%
Linoleic acid; LA; 18:2 omega-6 0.25 g2.0%

Essential amino acids 2000 kCal

Vitamins 2000 kCal
Vitamin C (ascorbic acid) 26 mg33.0%
Folate, as the active form of folic acid (née vitamin B9 and B11) 21 µg11.0%
Vitamin K 7.8 µg10.0%
Vitamin E, as a-TEs 0.87 mg7.0%
Pantothenic acid (vitamin B5) 0.33 mg5.0%
Niacin (née vitamin B3) 0.6 mg4.0%
Vitamin B6 (pyridoxine) 0.06 mg4.0%
Thiamine (vitamin B1) 0.03 mg3.0%
Riboflavin (vitamin B2) 0.04 mg3.0%
Vitamin D 0 µg< 0.1%
Vitamin A, as RAE 2 µg< 0.1%

Essential macroelements (macronutrients) 2000 kCal
Potassium, K 151 mg8.0%
Magnesium, Mg 22 mg6.0%
Phosphorus, P 29 mg4.0%
Calcium, Ca 25 mg3.0%
Sodium, Na 1 mg< 0.1%

Essential trace elements (micronutrients) 2000 kCal
Manganese, Mn 0.67 mg34.0%
Copper, Cu 0.09 mg9.0%
Iron, Fe 0.69 mg5.0%
Zinc, Zn 0.42 mg4.0%
Selenium, Se 0.2 µg< 0.1%