Raspberry
Description
The raspberry is the juicy, usually red or purplish-black fruit of several rosaceous shrubs of the genus Rubus. Raspberries contain very large amounts of fiber, vitamin C and manganese, as well as moderate amounts of niacin.
Available June through October with peak supplies June through September.
Note: Good quality is signaled by fresh-looking, plump berries. They should be dry and free of bruises and mold.
Caloric Content
| 1 | 2 | 3 | |
| Calories: | 61 | 234 | 256 |
| Protein: | 1.11 | 2.12 | 1.74 gm |
| Carbohydrates: | 14.2 | 59.8 | 65.39 gm |
| Fiber: | 3.69 | - | 5.53 gm |
| Total fats: | .68 | .31 | .39 gm |
| Saturated fats: | .023 | .013 | .013 gm |
| Unsaturated fats: | .45 | .102 | .261 gm |
| Cholesterol: | 0 | 0 | 0 mg |
1. Raw - 1 cup, 123 grams
2. Canned, Heavy Syrup - 1 cup, 256 grams
3. Frozen, Sweetened - 1 cup, 250 grams
Vitamin Content
| 1 | 2 | |
| Vitamin A: | 160 | 85 IU |
| Thiamine: | .037 | .051 mg |
| Vitamin B-2: | .111 | .079 mg |
| Vitamin B-6: | .07 | .108 mg |
| Vitamin B-12: | 0 | 0 mcg |
| Biotin: | 2.28 | - mcg |
| Niacin: | 1.1 | 1.134 mg |
| Pantothenic Acid: | .295 | .627 mg |
| Folic acid: | - | 26.8 mcg |
| Vitamin C: | 30.8 | 22.4 mg |
| Vitamin E: | - | - IU |
1. Raw - 1 cup, 123 grams
2. Canned, Heavy Syrup - 1 cup, 256 grams
| 3 | USRDA | |
| Vitamin A: | 149 | 5000 IU |
| Thiamine: | .048 | 1.7 mg |
| Vitamin B-2: | .113 | 1.7 mg |
| Vitamin B-6: | .085 | 2.0 mg |
| Vitamin B-12: | 0 | 6 mcg |
| Biotin: | - | 300 mcg |
| Niacin: | .575 | 20 mg |
| Pantothenic Acid: | .375 | 10 mg |
| Folic acid: | 65.0 | 400 mcg |
| Vitamin C: | 41.3 | 60 mg |
| Vitamin E: | - | 30 IU |
3. Frozen, Sweetened - 1 cup, 250 grams
Mineral Content
| 1 | 2 | 3 | USRDA | |
| Calcium: | 27 | 27 | 38 | 1000 mg |
| Copper: | .091 | .146 | .263 | 2 mg |
| Iron: | .7 | 1.08 | 1.62 | 18 mg |
| Magnesium: | 22 | 31 | 32 | 400 mg |
| Manganese: | 1.24 | .596 | 1.625 | n/a mg |
| Phosphorus: | 15 | 23 | 42 | 1000 mg |
| Potassium: | 187 | 241 | 285 | n/a mg |
| Selenium: | - | - | - | n/a mcg |
| Sodium: | 0 | 9 | 1 | n/a mg |
| Zinc: | .57 | .4 | .45 | 15 mg |
1. Raw - 1 cup, 123 grams
2. Canned, Heavy Syrup - 1 cup, 256 grams
3. Frozen, Sweetened - 1 cup, 250 grams
Amino Acid Content
| 1 | 2 | 3 | |
| Tryptophan: | - | - | - gm |
| Threonine: | - | - | - gm |
| Isoleucine: | - | - | - gm |
| Leucine: | - | - | - gm |
| Lysine: | - | - | - gm |
| Methionine: | - | - | - gm |
| Cysteine: | - | - | - gm |
| Phenylalanine: | - | - | - gm |
| Tyrosine: | - | - | - gm |
| Valine: | - | - | - gm |
| Arginine: | - | - | - gm |
| Histidine: | - | - | - gm |
| Alanine: | - | - | - gm |
| Aspartic acid: | - | - | - gm |
| Glutamic acid: | - | - | - gm |
| Glycine: | - | - | - gm |
| Proline: | - | - | - gm |
| Serine: | - | - | - gm |
1. Raw - 1 cup, 123 grams
2. Canned, Heavy Syrup - 1 cup, 256 grams
3. Frozen, Sweetened - 1 cup, 250 grams
References
Kirschmann, John D. Nutrition Almanac: Nutrition Search. McGraw-Hill: New York. 1984.
Produce Availability & Merchandising Guide. The Packer. 1989.
Rosenthal, S. Fresh Food. E. P. Dutton: New York. 1978.
U.S. Department of Agriculture. Composition of Foods: Fruits and Fruit Juices-Raw-Processed-Prepared. Washington D.C. 1982.
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