Summertime comes with more fresh fruit than you can shake a stick at—but which sweet produce item is the healthiest?
The humble, yet nutrient-dense raspberry may reign supreme here, dietitians say. Read on to discover why experts want you to eat more raspberries this summer—including how to enjoy them (and pick the juiciest ones).
Raspberries are basically a “summer superfruit,” according to Katharine Rosenthal, RDN, LD, founder of Be Well Table. Here’s how everything shakes out:
Nutrient
Amount (per 100 grams)
Calories
52
Protein
1.2g
Fat
0.65g
Carbs
11.9g
Fiber
6.5g
Total Sugars
4.42g
Calcium
25mg
Magnesium
22mg
Potassium
151mg
Sodium
1mg
Vitamin C
26.2mg
Other nutrient heavy-hitters in raspberries include: vitamin K, manganese, selenium, and antioxidant-rich plant compounds like beta carotene, lutein, zeaxanthin, quercetin, and ellagic acid.
Fiber content is where raspberries really shine, boasting more fiber per cup than most other summer berries, said Erika Collette, RD, CSSD, LDN. But the vitamin C and antioxidants like selenium in raspberries can also help support your immune system and keep you healthy, she added.
Expert takes: “[Raspberries] help support your immune system, digestion, and overall health, in one sweet bite,” said Rosenthal. “Fresh or frozen, raspberries offer the same great nutrition too, so you get the health benefits no matter how you enjoy them.”
Collette agreed: “Raspberries are probably the healthiest summer fruit because of all their beneficial nutrients.”
Things you want in a raspberry: plumpness, firmness, and a deep red color.
Things you don’t want in a raspberry: softness, mushiness, or mold.
As for how to enjoy raspberries—your only limit is your imagination. While they’re great fresh off the bush or out of the container, here’s how our dietitians like to enjoy them:
- Frozen Raspberry Bark: Spread plain Greek yogurt on parchment paper, top with chopped raspberries, mini chocolate chips, and peanut butter drizzle, then freeze until the yogurt is hard.
- Smoothies: A simple smoothie made with nut butter, chia seeds, your milk of choice, banana, and plenty of raspberries does the trick for breakfast or a quick snack.
- Raspberry Bites: Place a single white chocolate chip inside a raspberry for a quick, indulgent treat.
- Raspberry Popsicles: Blend raspberries with water and fresh lemon juice, pour into popsicle molds, and freeze for a cool summery snack.
- Homemade Preserves: Make a simple raspberry chia jam to spread onto toast or crackers.
- Baked Goods: These healthy berries also pair well in a range of baked goods, including breads, cakes, muffins, and cookies.
- Pancakes: Add frozen raspberries into pancake batter to give your pancakes a sweet, fruity twist.
Not that it’s a competition, but if you’re looking for an in-season superfruit, raspberries may be your best bet—they’re packed full of nutrients to support gut, heart, immune, bone, and brain health.
The only downside? They can carry a hefty price tag. In that case, a good plan is to visit a pick-your-own farm at the start of the season, said Collette—then store them in the freezer for easy snacking all summer long.
Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
U.S. Department of Agriculture: FoodData Central. Raspberries, raw.
Carr AC, Maggini S. Vitamin C and immune function. Nutrients. 2017;9(11):1211. doi:10.3390/nu9111211
