Food Guide

Raspberries

Buying Tips

Raspberries do not ripen further after picking. So, for best quality, select fully ripe berries that are aromatic, firm, plump, brightly colored, and with no cores. If the cores are still attached, the berries were picked too early and will likely be too tart. Stained or leaking containers indicate raspberries that are overripe. Avoid soft, shriveled, or moldy berries.

Varieties

The three main types of raspberries are red, black, and yellow. Other varieties may be colored apricot, amber, and purple.

Red raspberries are the most widely available. They are moderately tart and well suited for exquisite desserts, as well as for jams and jellies, and they keep well when frozen.

Black raspberries are sometimes known as “black caps,” and they are especially popular in jams and ice cream. The fruit is blue-black, round, and small, with a faint whitish bloom on the exterior of the berry. Their flavor is moderately tart. Like red raspberries, these have drupelets arranged around a hollow core; however, the black ones are seedier.

Yellow varieties, considered a variant of red raspberries, are called “white raspberries.” This variety is rarely available commercially because it is very soft.

Purple raspberries are considered a hybrid between the red and black varieties, and are a little more tart than the other colors.

Preparation, Uses, & Tips

Raspberries are very versatile. They are delicious eaten out of hand, combine well with other fruits, and can be enjoyed in baked goods, salads, or as an elegant garnish.

For a special salad dressing, raspberries can be blended with oil and vinegar to make a pleasing vinaigrette.

Raspberries are very popular in jams; seedless raspberry jam is available, too.

Raspberries of any color can be used interchangeably in recipes. Raspberries are a good substitute for strawberries in most cases, too. When freezing raspberries, select fully ripe, firm, well-colored berries. To freeze, place berries in a single layer on a cookie tray; once they’re frozen, store them in a sealable plastic bag in the freezer. Frozen raspberries can be used as “ice cubes” to chill lemonade or iced tea on a hot summer day.

In general, raspberries do not dry well because of their high seed content and slow drying rate.

Storing

Fresh raspberries are highly perishable. Use them as soon as possible after purchasing to ensure the best flavor, appearance, and nutrient content. If you do not plan to use the berries immediately, remove them from containers, arrange them in a single layer in a moistureproof container, cover loosely, and refrigerate; use within one to two days. Wash berries quickly in cold water just before using—do not soak them. Drain well and air dry, or softly pat them dry with a paper towel before using. Be sure to handle raspberries very gently since they are extremely fragile.

Nutrition Highlights

Raspberries, 1 cup (123g)

  • Calories: 64
  • Protein: 1g
  • Carbohydrate: 15g
  • Total Fat: 1g
  • Fiber: 8g

*Excellent Source of: Manganese (0.82mg) and Vitamin C (32.23mg)

*Good Source of: Vitamin E (1.07IU)

Copyright © 2024 TraceGains, Inc. All rights reserved.

Learn more about TraceGains, the company.

The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.

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