Putting together your weight loss diet can be a challenge with all the possibilities. What about raspberries, are they good for weight loss or fattening?
Raspberries are a type of berry and thus fruit available in a variety of colors. You can eat them raw on their own or as an addition to other dishes.
Like most fruits, many people will benefit in terms of weight loss by eating more whole raspberries. Find out just how good raspberries are, some different ways to eat them, and how they compare to other popular fruits for weight loss.
Micronutrients in raspberries
The first thing to look at is the amount of micronutrients in raspberries.
Micronutrients are a group of nutrients your body absolutely needs to survive and thrive. Micronutrients include vitamins and minerals. These are involved in basically every aspect of your health, including weight loss.
100 grams of raspberries provides you with approximately (1):
- Vitamin C: 44% of the DV (Daily Value)
- Manganese: 34% of the DV
- Vitamin K: 10% of the DV
- Folate: 5% of the DV
- Magnesium: 5% of the DV
And a few other vitamins and minerals in less significant amounts. These are not very large amounts of vitamins and minerals compared to many whole foods. You will definitely need other nutritious foods as well to reach your daily goals.
Raspberries do contain certain kinds of antioxidants, substances that help your body deal with oxidative damage. It is not entirely clear if and to what extent antioxidants help weight loss.
Fiber in raspberries for weight loss
Another very important factor for weight loss is the amount of fiber in your food.
Raspberries contain around 6.5 grams of fiber per 100 grams.
That’s a very good amount of fiber per 100 grams compared to many whole foods.
Fiber has multiple benefits for weight loss. First of all, it feeds your microbiome, the microbes that live in your intestines. The health of your microbiome influences your body’s health and weight. Feeding it well is usually not a bad idea.
Fiber also helps you feel less hungry without adding a lot of calories to your diet. Hunger and cravings can be a big pitfall for people trying to lose weight, so avoiding this is a big plus.
With the amount of fiber in raspberries you can reduce the time you spend craving for food a good amount.
Do raspberries help you lose weight?
You still need a final piece of the puzzle. The amount of calories in raspberries.
Raspberries contain 52 calories per 100 grams. 42.5 of these calories come from the carbohydrates (11.9 g per 100 grams of which 6.5 g fiber).
The amount of calories in raspberries is not that high in general. There are both lower-calorie fruits and higher calorie fruits. Compared to many vegetables raspberries are slightly higher in calories.
That being said, raspberries are still generally a very low-calorie food that can help you feel fuller with its large fiber content. This can help you avoid higher-calorie foods. For most people that, and thus eating more raspberries, is enough to help them lose weight.
If you don’t like raspberries you don’t have to go out of your way to force it into your daily eating habits, raspberries are not a unique weight loss food. Other foods can be better for weight loss.
If you are gaining weight while eating raspberries, the first place to look at is the rest of your diet and other lifestyle habits. Raspberries are generally not fattening.
How to eat raspberries for weight loss
Raspberries make for a great snack on their own but this fruit also combines great with other healthy foods. Here are some healthy dishes you can combine with raspberries:
If you are looking to lose weight you want to avoid raspberry juice and recipes with raspberries like muffins, jam, cake, and most other dessert recipes.
Raspberries vs other popular fruits for weight loss
You now know how good raspberries are for weight loss but how do they compare to certain other fruits? Find out how good raspberries are for weight loss vs blackberries, blueberries, and strawberries.
Raspberries vs blackberries
The first comparison is between raspberries and blackberries. Blackberries are slightly lower in calories than raspberries, 43 calories per 100 grams vs the 52 calories per 100 grams of raspberries (2).
Blackberries contain around 5.3 grams of fiber per 100 grams so slightly lower than raspberries. These two fruits contain similar amounts of vitamins and minerals.
The difference when it comes to weight loss is difficult to predict. Raspberries are slightly higher in calories than blackberries but also slightly higher in the important weight loss nutrient fiber.
Raspberries vs blueberries
Blueberries are one of the most popular berries there are. If you’re only looking at calories blueberries contain a few more. Raspberries contain around 52 calories per 100 grams vs the 57 calories per 100 grams of blueberries (3).
Raspberries contain around 6.5 grams of fiber per 100 grams, blueberries 2.4 grams. Raspberries contain slightly higher amounts of vitamins and minerals than blueberries.
All in all, raspberries will likely be slightly better for weight loss than blueberries.
Raspberries vs strawberries
There is a reasonable difference in the amount of fiber in these fruits. Raspberries have about 6.5 grams of fiber per 100 grams vs strawberries with 2 grams. Strawberries contain a good amount of vitamin C but besides that, raspberries contain bigger amounts of vitamins and minerals.
It is again hard to predict which one of the two will be better for weight loss. Raspberries are slightly higher in calories than strawberries but also a good amount higher in fiber which is very helpful for weight loss.
Chart of raspberries vs other popular fruits
All in all, the differences between these fruits won’t make that much of a difference when it comes to losing weight. If you like all these fruits equally you might as well choose the ones that are slightly better for weight loss.
The amount of vitamins and minerals in the foods does matter for weight loss and health but you can’t simplify that in one number. You can check out the numbers for raspberries (1), blackberries (2), blueberries (3), and strawberries (4) to compare.
|Values Per 100g||Raspberries||Blackberries||Blueberries||Strawberries|
|Calories||52 calories||43 calories||57 calories||32 calories|
|Fiber||6.5 g||5.3||2.4 g||2 g|