Raspberries support weight loss, as they’re rich in vitamins and antioxidants that burn belly fat while having fewer than 80 calories per serving! Eating them with protein-rich foods manages appetite for hours.
You can enjoy raspberries as a snack between meals or as a healthy dessert to satisfy your sweet tooth. It’s easy to incorporate them into a healthy diet routine, as they add flavor to many healthy and easy recipes.
They have only a few calories!
Above all, raw raspberries are good for weight loss because they’re pretty low in calories. They have only 52 calories per 100g. A whole cup has only 78 calories![1]
Other raspberry-based foods are much higher in calories, though. You shouldn’t consume them if you want to lose weight.
We lose weight when we consume fewer calories than we burn. So, eating lots of filling foods with a few calories is the best way to follow a diet plan long-term.
They can be a healthy, low-calorie snack
Raw raspberries are pretty low in sugars. In fact, they have the lowest sugar content among most favorite fruits.
They have only 4.4 grams of sugar per 100g. Even a whole cup of raw raspberries has no more than 7 grams of sugar!
Even people with diabetes or people on keto can regularly consume them!
Do frozen raspberries support weight loss?
Only fresh, or unsweetened frozen raspberries are good for a hypocaloric diet for weight loss. Keep in mind though that many frozen raspberries contain added sugar. Avoid them if you’re on a diet.
Why do companies add sugar to healthy foods like raspberries, you might ask. Because sugar is cheap! It adds extra weight to the package!
Ideas to consume raspberries for dessert
Raspberries are great for satisfying your sweet tooth. They can be a healthy and delicious alternative in various high-calorie desserts and sweet treats. Here are some ideas:
- Parfaits: Layer raspberries with Greek yogurt or cottage cheese for a wholesome parfait. Add a sprinkle of granola or nuts for crunch. Greek yogurt is rich in high-quality protein. High protein intake enhances weight loss. It promotes satiety and protects lean mass while dieting.
- Frozen yogurt bark: Spread Greek yogurt on a baking sheet, top with fresh raspberries, and freeze. Break it into pieces for a refreshing and guilt-free treat.
- Raspberry sorbet: Blend raspberries with a bit of honey or agave syrup, freeze the mixture, and churn it into a delightful sorbet.
- Raspberry lemon cheesecake bites: Make mini cheesecake bites with a raspberry topping. Opt for a lighter cream cheese or Greek yogurt-based filling.
Vegan dessert ideas
- Raspberry chia seed pudding: Mix raspberries into chia seed pudding for a fruity twist. Let it sit overnight for a delicious and nutritious dessert. Chia seeds are an excellent plant-based source of protein and omega-3s!
- Smoothie bowls: Blend raspberries into a smoothie and pour it into a bowl. Top with sliced fruits, nuts, and seeds for added flavor and nutrition.
- Dark chocolate raspberry cups: Melt dark chocolate and pour it into small cupcake liners. Drop a raspberry into each cup and let it set. A delightful combination of sweet and tart!
- Raspberry almond bites: Combine crushed almonds with raspberries and form small energy bites. Perfect for a quick and healthy sweet snack.
- Raspberry oat bars: Create a healthier version of fruit bars by incorporating raspberries into an oat-based mixture. Bake and enjoy guilt-free indulgence.
- Raspberry coconut popsicles: Blend raspberries with coconut milk and freeze in popsicle molds for a refreshing and hydrating treat.
These healthy snacks contain between 150 and 250 calories per serving if they include raw raspberries. Actual calorie counts may vary based on specific recipes and portion sizes.
Always check the nutritional information for each dessert if you’re aiming for precise calorie intake.
Common desserts contain way more calories & sugar!
Consuming a cup of raw raspberries or a healthy raspberry dessert with no added sugar instead of a fattening snack can make a huge different to your long-term weight loww journey. Thet can contain up to 70% fewer calories than a typical dessert.
A small serving of favorite snacks can provide too many calories. Keep in mind that many <eat 2 or more servings per day!
- Brownie (1 square): 50-200 calories
- Ice cream (1 scoop): 100-150 calories
- Cheesecake (1 slice): 300-400 calories
- Apple pie (1 slice): 300-400 calories
- Chocolate cake (1 slice): 200-400 calories
- Doughnut (1 glazed): 200-300 calories
- Cupcake (1 standard): 150-300 calories
- Cinnamon rolls (1 roll): 300-500 calories
- Peanut butter cookie (1 medium-sized): 100-150 calories
- Chocolate mousse (1 serving): 200-300 calories
Benefits of a low-sugar diet for weight loss
A diet low in sugar and starch may have a beneficial effect on weight loss. It may improve glucose levels and insulin resistance. Also, it may decrease triglycerides, as well as visceral and subcutaneous fat.[2]
Sugar is empty calories. It contains no vitamins, minerals, or other health-promoting phytochemicals.
Consuming high amounts of added sugar may lead to insulin resistance, nonalcoholic fatty liver disease, inflammations, and increased uric acid levels. Hence, too much added sugar may increase the risk of cardiovascular disease, obesity, metabolic disease, and type 2 diabetes.[3,4]
It’s highly recommended to consume no more than 25 grams of added sugar a day. But, cutting down on sugar is very difficult. High amounts of extra sugar are added to sweets, sodas, and most highly processed products. Moreover, sugar interferes with the reward system of the brain. We always seek for more.[5,6]
Consuming fruits is the best way to satisfy your sweet tooth, though. The American Heart Association recommends consuming 4 servings of fruits a day.[7]
Not all raspberry products support weight loss!
Prefer whole fruits with a low sugar content. Avoid dried fruits, fruit juices, or processed products with added sugar. They’re particularly high in sugars and calories. For instance:
- raspberry syrup has 91 calories per 100g.
- raspberry pie has about 222 calories per 100g, or 304 calories per piece.
- cookies filled with raspberry jam have 400 calories per 100g, or 100 calories per serving.
- nonfat raspberry-flavored Greek yogurt has 81 calories per 100g.
Dried berries and berry juices have too many calories as well. You should avoid their regular consumption.
You should avoid sweetened frozen raspberries, raspberry syrups, jams, pies, cookies, or any other raspberry sweet. As these raspberry products contain high amounts of added sugar, they might have disadvantages for weight loss and even health.
Raspberries vs other fruits for weight loss
Actually, all fruits can be part of a healthy, well-balanced diet. Even avocados support weight loss although they are particularly high in calories.
Raspberries are among the fruits with a pretty low sugar and calorie content, though. What food you should eat it’s a matter of preference.
| Fruit | Calories | Sugar |
| Watermelon | 46 | 9 |
| Strawberries | 49 | 7 |
| Cranberries (fresh) | 51 | 4 |
| Grapefruit | 52 | 8 |
| Peach | 59 | 13 |
| Papaya | 59 | 12 |
| Plum | 60 | 16 |
| Kiwi | 61 | 13 |
| Orange | 62 | 12 |
| Blackberries | 62 | 7 |
| Raspberries | 78 | 7 |
| Pineapple | 83 | 16 |
| Blueberries | 84 | 15 |
| Cherry | 87 | 18 |
| Apple | 95 | 19 |
| Pear | 101 | 17 |
| Grapes | 104 | 23 |
| Banana | 105 | 14 |
| Mango | 107 | 24 |
| Avocado | 240 | 0 |
Berries in particular have a pretty low sugar content. People who dieting for weight loss could eat a serving every day as a healthy snack or dessert.
Fiber promotes satiety
Moreover, raspberries are good for weight loss because they’re particularly rich in fiber. Actually, they’re among the richest fruits in fiber.
They provide 6.5 grams of fiber per 100g. This amount of fiber is 23% of the Daily Value.
A cup of raspberries provides almost 10 grams of fiber or 35% of the DV.
Other raspberry products, including jams, cookies, juice, or raspberry yogurt contain negligible amounts of fiber.
Actually, raspberries are the richest common berries in fiber! They have about 3 times more fiber than strawberries or blueberries!
| fiber (g) per 100g | |
| raspberries | 6.5 |
| blackberries | 5.3 |
| cranberries | 3.6 |
| blueberries | 2.4 |
| strawberries | 2 |
Benefits of fiber for weight loss
Fiber supports weight loss because it controls hunger and reduces cravings for fattening foods! Fiber promotes satiety by slowing the absorption of nutrients, like fat. Hence, following a filling, high-fiber, low-calorie diet is key for weight loss.[8]
Foods high in fiber, protein, and water are the most filling ones.[9]
Fruits, vegetables, whole grains, and beans are common foods high in fiber.
How to eat raspberries for a lean body?
As a tip, you should consume raspberries with protein-rich foods. A meal high both in fiber and protein is very filling. Such a meal or snack could keep you full for many hours with only a few calories!
Here are some ideas to enjoy raspberries with protein-rich foods for a quick and nutritious snack:
- Greek yogurt parfait: Low-fat Greek yogurt is an excellent high-quality protein source. Layer raspberries with Greek yogurt. Add a drizzle of honey or a sprinkle of granola for extra texture. Combining Greek yogurt with oats has huge benefits for weight loss.
- Cottage cheese bowl: Cottage cheese supports weight loss, as it’s low in calories and fat while it’s rich in complete protein. Mix raspberries into a bowl of cottage cheese. Top with half a handful of almonds or walnuts.
- Raspberry and turkey roll-ups: Roll up fresh raspberries in slices of lean turkey or chicken. This combination offers a mix of sweet and savory flavors.
Vegan snacks rich in protein
- Raspberry toast: Spread almond or peanut butter on whole-grain crackers, rice cakes, or a slice of bread. Top with fresh raspberries for a satisfying snack.
- Protein smoothie: Blend raspberries with a plant-based protein powder, plant-based milk, and a handful of spinach. This makes for a quick and protein-packed smoothie.
- Raspberry and quinoa salad: Toss raspberries into a quinoa salad with vegetables. Add chickpeas or grilled chicken for added protein.
These ideas not only make for a delicious snack but also offer a good combination of protein, fiber, and antioxidants. A diet low in antioxidants, which are found abundant in fruits and vegetables can lead to chronic low-grade oxidative stress, which is another common reason for obesity!
Adjust portion sizes based on your nutritional needs and preferences.
Vitamins in raspberries enhance weight loss
Raspberries are good for weight loss, as it’s packed with vitamins, minerals, and fat-burning phytochemicals.
Vitamin C burns fat
First, raw raspberries are particularly rich in vitamin C. They have 26 mg of vitamin C per 100g. A serving provides 39 mg of vitamin C which is 43% of the Daily Value.
The regular consumption of raspberries can help us meet our daily needs.
Actually, all berries are excellent dietary sources of vitamin C.
| vitamin C (mg per 100g) | |
| strawberries | 59 |
| raspberries | 26 |
| blackberries | 21 |
| cranberries | 14 |
| blueberries | 10 |
It’s vital to get high amounts of vitamin C to maintain a healthy body weight. Vitamin C helps burn fat and reduce waist circumference! Vitamin C is naturally present only in plant-based foods, though.
In addition, vitamin C enhances iron absorption, which also plays a vital role in weight loss.
Other raspberry products have less vitamin C
Vitamin C is very vulnerable to temperature though. Very high or low temperatures destroy vitamin C.
Thus, frozen raspberries have a lower vitamin C content than fresh berries. They have about 17 mg of vitamin C per 100g. So, frozen raspberries contain almost 35% less vitamin C than raw raspberries!
Other highly processed foods with raspberry have even less vitamin C. For instance, raspberry pie and syrup have only 14 mg and 9 mg of vitamin C per 100g, respectively.
Vitamin E & obesity
Moreover, raspberries are good plant-based sources of vitamin E. They contain 0.87 mg of vitamin E per 100g. A cup provides 1.3 mg of vitamin E or 8.6% of the DV. Hence, raspberries can help us meet our daily needs of vitamin E.
Overweight people should get enough vitamin E. They have an increased risk of oxidative stress and insulin resistance. Vitamin E has a potent antioxidant and anti-inflammatory action. Also, it may improve blood glucose levels and induce weight loss.[10,11]
Vitamin K for fat loss
Raspberries are good dietary sources of vitamin K as well. They contain 11.7 mcg of vitamin K per cup or almost 10% of the DV.
High vitamin K intake may help reduce body weight. Most noteworthy, it may improve body composition. Vitamin E helps reduce abdominal and visceral fat.[12]
Iron for a lean body
Obesity is highly associated with iron deficiency. Poor iron status may lead to low energy levels and fatigue. A sedentary life prevents weight loss. Active people burn more calories. So, they can preserve a lean body year-round.[13,14]
Besides energy metabolism, iron is also involved in the synthesis of some hormones, amino acids, and collagen.[15,16]
Raspberries contain decent amounts of iron. Raw raspberries contain about 1 mg of iron per cup or 5% of the DV.
Red meat, liver, fish, vegetables, whole grains, seeds, and nuts are good dietary sources of iron. Beans, like lentils, soybeans, and chickpeas are particularly rich in iron as well.
Iron deficiency is the most common nutritional deficiency worldwide. But, a well-balanced diet can provide more than enough iron.
Manganese for abdominal obesity
There are many foods high in manganese. Raspberry is one of the best dietary sources. A cup of raspberries has about 0.85 mg of manganese. This amount is 37% of the DV.
High manganese intake is inversely associated with abdominal obesity and can protect, men in particular, against metabolic syndrome.[17]
Zinc deficiency is common in obesity
In addition, a cup of raspberries has about 0.63 mg of zinc. This amount is almost 6% of the DV.
High zinc intake may improve the effects of a restricted calorie diet on obesity. Zinc may reduce appetite, insulin resistance, inflammations, and other metabolic dysfunctions associated with obesity.[18,19]
Zinc deficiency is also pretty common worldwide. Among other health issues, zinc deficiency may also increase the risk of obesity![20]
In fact, many obese people may benefit from taking zinc supplements. High doses of zinc may revert obesity-related metabolic dysfunctions.[21]
Phosphorus may increase metabolism
Also, raspberries have decent amounts of phosphorus. A cup provides 43 mg of phosphorus or 6% of the DV.
Consuming a wide variety of foods with phosphorus is important for weight loss. Phosphorus helps decrease body weight, Body Mass Index (BMI), and waist circumference. It’s crucial for burning belly fat.[22]
Above all, phosphorus supports weight loss because it increases energy expenditure after a meal.[23]
Also, it plays a key role in satiety. Hence, phosphorus helps follow a hypocaloric diet long-term.
Effects of Ketone on belly fat burn
Raspberry ketone is an aromatic compound found within raspberries and other red fruits. It has been studied for its potential benefits on weight management.[24,25]
It is believed to have benefits on weight loss as well as other metabolic disorders due to its effects on balancing serum glucose levels, anti-inflammation, and antioxidant process.
Also, raspberry ketone appears to help burn belly fat, as it activates lipid metabolism. Even raspberry juice may prevent fat accumulation.[26,27]
You can get high doses of raspberry ketones from supplements as well.
However, as long-term studies for the intake of high dosages from supplements haven’t been conducted, it’s preferable to regularly consume raw raspberries or other red fruits in order to get ketone from the diet.[28]
How many raspberries can I eat a day while dieting?
The number of raspberries you can eat in a day while dieting depends on various factors such as your overall caloric intake, nutritional needs, and the specifics of your diet plan. In order to lose we should consume fewer calories than we burn.
However, raw raspberries contain only a few calories. Healthy people can even eat 2 cups of raw raspberries a day. Still, this amount has fewer than 160 calories!
Avoid consuming frozen raspberries with added sugar, raspberry juice, or any raspberry snack with added sugar (e.g. pies, jams, cakes) if you’re on a diet.
If you insist on consuming such foods, at least be mindful of portion sizes. Treat them as a sweet, not as a healthy snack.
What’s the best time to eat raspberries for weight loss?
The best time of the day to eat raw raspberries for weight loss is before a high-calorie meal or at dinner. As raspberries are a super filling food, they’ll help us consume fewer calories in total.
Also, raspberries can satisfy your sweet tooth. They’re great as a dessert.
When consumed before bedtime, raspberries could even improve sleep quality and onset latency!
In contrast, the worst time of the day to eat raspberries is before exercise. Due to their high fiber content, raspberry consumption right before exercise may cause discomfort, or stomach disturbances, such as bloating, gas, or even pain.
Eating raspberries as a post-workout snack supports muscle recovery, though. Even sweetened raspberries are beneficial when consumed after exhausting exercise!
Does cooking affect the nutritional value of raspberries?
The nutritional value of raspberries can be affected by cooking, but the extent of these changes depends on the cooking method and duration.
Raspberries are sensitive to heat. Some vitamins and antioxidants may be partially degraded during cooking.
For instance, vitamin C is heat-sensitive and can degrade with prolonged exposure to high temperatures.
While some heat-sensitive compounds may be affected, other antioxidants like anthocyanins (responsible for the red color of raspberries) may remain relatively stable during cooking.
The fiber content of raspberries is generally stable during cooking as well.
To preserve the maximum nutritional content, consider using minimal cooking methods such as light steaming, quick blanching, or incorporating fresh raspberries into dishes.
In any case, incorporating raspberries into your diet, whether fresh or cooked, contributes valuable nutrients and antioxidants to your overall nutrition.
Can raspberries make me fat?
Eating raw raspberries in moderation as part of a balanced diet is unlikely to contribute to weight gain.
Sweetened raspberries, raspberry juice, or raspberry foods with added sugar can make you fat, though, as they can easily lead to overconsumption.
Moreover, as raspberry juice, jams, or sauces may lack fiber, they don’t regulate appetite. Consume these foods only sparingly in small amounts.
