NutriDex

The Supplement Research Compendium
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Raspberry

Rubus idaeus

Fibre-dense berry rich in ellagitannins and anthocyanins

Preliminary evidence 🍎Fruits

✚ Updated · How we grade evidence

Evidence tier
Preliminary
Research weight
Citations
11 verified / 11
Classification
Fruits
❝
What the evidence says. Early or small human trials; promising but not yet conclusive.

Nutrition per serving 1 cup (123 g)

123gSERVING
  • Water 105.5 g86%
  • Sugars 5.4 g4%
  • Fibre 8 g7%
  • Other carbs 1.3 g1%
  • Protein 1.5 g1%
  • Fat 0.8 g1%
What's in one serving, by weight — average composition (USDA).
Fibre29%Vitamin C36%Manganese36%Vitamin K8%Folate6%Magnesium6%Potassium4%
One serving as % of the adult daily requirement (FDA Daily Values). The bold outer ring = 100% of a day's needs.
64 kcal1.5 g protein8 g fiber0.8 g fat
NutrientPer serving% daily value
Fibre8 g29%
Vitamin C32 mg36%
Manganese0.82 mg36%
Vitamin K9.6 µg8%
Folate26 µg6%
Magnesium27 mg6%
Potassium186 mg4%
Vitamin E1.1 mg7%
Copper0.11 mg12%
Sugars5.4 g0%

Composition data: USDA FoodData Central ↗

What is Raspberry?

Raspberry (Rubus idaeus) is a fruit used for acutely improves vascular endothelial function (flow-mediated dilation) in small trials. NutriDex grades the human evidence as Preliminary. Human evidence for red raspberry is genuinely promising but still preliminary. A small double-blind crossover RCT (10 healthy men) showed dietary-achievable amounts acutely improve flow-mediated dilation for up to 24 hours, with the effect tracking urolithin metabolites from ellagitannins. A crossover RCT in adults at risk for diabetes found 125-250 g attenuates postprandial glucose and insulin, and pooled meta-analyses report a fall in TNF-alpha. Reductions in total and LDL cholesterol come mainly from broader anthocyanin meta-analyses rather than raspberry-specific trials. The most recent raspberry-specific systematic reviews and meta-analyses (2024) found no significant overall effect on fasting glucose, HbA1c, CRP, IL-6, weight, BMI, waist circumference, or liver enzymes; trials are small, short, and heterogeneous. Net: raspberry is a nutrient-dense, high-fibre fruit with plausible mechanisms, but firm whole-fruit clinical outcome data are lacking.

Purported Benefits

✓Acutely improves vascular endothelial function (flow-mediated dilation) in small trials
✓May blunt postprandial glucose and insulin spikes in those at metabolic risk
✓May lower total/LDL cholesterol in people with elevated baseline lipids (largely from broader anthocyanin trials)
✓Reduces the inflammatory marker TNF-alpha in pooled trials
✓Very high dietary fibre supporting satiety and bowel regularity
✓Antioxidant polyphenol load (anthocyanins, ellagitannins, vitamin C)

Dosing & Compounds

Typical Dose
A typical serving is 1 cup (~123 g) of fresh or frozen raspberries; clinical studies generally use 125-250 g/day (about 1-2 cups). Whole or frozen fruit retains fibre and polyphenols better than strained juice.
Active Compounds
Ellagitannins (sanguiin H-6, lambertianin C) yielding ellagic acidAnthocyanins (cyanidin-3-sophoroside, cyanidin-3-glucoside)Vitamin C (ascorbic acid)Dietary fibre (including pectin)ManganeseVitamin K (phylloquinone)Quercetin and other flavonolsPotassium

Safety & Cautions

Generally very safe as a food. Rosaceae-family or oral-allergy-syndrome reactions are possible in sensitive individuals (cross-reactivity with birch pollen). Raspberries contain oxalates and modest salicylates, relevant only for those with recurrent oxalate kidney stones or salicylate sensitivity. Fruit and dried-leaf products are not interchangeable: raspberry-leaf tea (uterotonic) is a separate product with its own pregnancy cautions and should not be confused with the fruit. The vitamin K content (about 8% DV per cup) is minor but worth noting for those on warfarin who track intake consistency. Sugar load is low for fresh/frozen fruit; sweetened juices, jams, and syrups are not equivalent. Educational only — always check with your doctor or pharmacist before combining Raspberry with any medicine.

Key Studies ★ 11 studies

Meta-analysis Jazinaki 2024 ✓ PubMed
Meta-analysis of 11 RCTs found raspberry consumption produced no significant change in lipid profile or blood pressure versus control in adults.
Meta-analysis Blackcurrant/raspberry BP MA 2023 ✓ PubMed
Meta-analysis of 10 RCTs (n=420) assessing blackcurrant and raspberry consumption found no significant effect on systolic or diastolic blood pressure.
Systematic review Anthocyanin FMD review 2025 ✓ Source
Systematic review of anthocyanin/berry effects on flow-mediated dilation and blood rheology reported signs of potentially beneficial vascular effects in short- and long-term studies.
Meta-analysis Yang 2017 ✓ PubMed
Meta-analysis of 32 RCTs (1491 participants): anthocyanins (not raspberry-specific) reduced fasting/2-h glucose, HbA1c, total cholesterol, and LDL
Meta-analysis García-Conesa 2018 ✓ Full text
Meta-analysis of 128 RCTs (5538 participants): ellagitannin- and anthocyanin-rich foods produced small beneficial changes in cardiometabolic biomarkers, with high inter-individual variability
Meta-analysis Shahraki Jazinaki 2024a ✓ PubMed
Systematic review/meta-analysis of RCTs: raspberry significantly lowered TNF-alpha (and modestly raised insulin) but had no significant effect on fasting glucose, HbA1c, CRP, or IL-6
Meta-analysis Shahraki Jazinaki 2024b ✓ PubMed
GRADE-assessed meta-analysis (9 studies, 10 arms, 355 participants): raspberry produced no significant change in weight, BMI, waist circumference, or liver enzymes (AST/ALT)
RCT Xiao 2025 (BJN) ✓ Source
Randomized crossover trial in 36 older adults with overweight/obesity: 25 g freeze-dried red raspberry with a meal reduced peak glucose by ~8% and overall insulin response, and improved cognitive task performance versus control.
RCT Istas 2018 ✓ PubMed
Double-blind crossover RCT (10 healthy men): dietary-achievable red raspberry (200-400 g) acutely improved flow-mediated dilation at 2 h and 24 h; effect correlated with plasma urolithin/ellagitannin metabolites
RCT Xiao 2019 ✓ Source
Crossover RCT (32 adults; 21 with prediabetes/insulin resistance): 125-250 g red raspberries with breakfast reduced 2-h insulin AUC, and 250 g reduced peak/2-h glucose, in the at-risk group
RCT Schell 2019 (prediabetes) ✓ PubMed
Randomized crossover trial in adults with prediabetes/insulin resistance (n=26) found 4 weeks of red raspberry (125 g/day fresh equivalents) modulated metabolic biomarkers and gut microbiota.
11 sources cited · 11 verified Search all studies on PubMed ↗

Common questions about Raspberry

What is Raspberry used for?

Raspberry is most often taken for Acutely improves vascular endothelial function (flow-mediated dilation) in small trials, May blunt postprandial glucose and insulin spikes in those at metabolic risk, May lower total/LDL cholesterol in people with elevated baseline lipids (largely from broader anthocyanin trials), Reduces the inflammatory marker TNF-alpha in pooled trials. Fibre-dense berry rich in ellagitannins and anthocyanins

Does Raspberry work — what does the evidence say?

Preliminary evidence. Early or small human trials; promising but not yet conclusive. Human evidence for red raspberry is genuinely promising but still preliminary. A small double-blind crossover RCT (10 healthy men) showed dietary-achievable amounts acutely improve flow-mediated dilation for up to 24 hours, with the effect tracking urolithin metabolites from ellagitannins. A crossover RCT in adults at risk for diabetes found 125-250 g attenuates postprandial glucose and insulin, and pooled meta-analyses report a fall in TNF-alpha. Reductions in total and LDL cholesterol come mainly from broader anthocyanin meta-analyses rather than raspberry-specific trials. The most recent raspberry-specific systematic reviews and meta-analyses (2024) found no significant overall effect on fasting glucose, HbA1c, CRP, IL-6, weight, BMI, waist circumference, or liver enzymes; trials are small, short, and heterogeneous. Net: raspberry is a nutrient-dense, high-fibre fruit with plausible mechanisms, but firm whole-fruit clinical outcome data are lacking.

What is the typical dose of Raspberry?

A typical serving is 1 cup (~123 g) of fresh or frozen raspberries; clinical studies generally use 125-250 g/day (about 1-2 cups). Whole or frozen fruit retains fibre and polyphenols better than strained juice.

Is Raspberry safe? Any cautions or side effects?

Generally very safe as a food. Rosaceae-family or oral-allergy-syndrome reactions are possible in sensitive individuals (cross-reactivity with birch pollen). Raspberries contain oxalates and modest salicylates, relevant only for those with recurrent oxalate kidney stones or salicylate sensitivity. Fruit and dried-leaf products are not interchangeable: raspberry-leaf tea (uterotonic) is a separate product with its own pregnancy cautions and should not be confused with the fruit. The vitamin K content (about 8% DV per cup) is minor but worth noting for those on warfarin who track intake consistency. Sugar load is low for fresh/frozen fruit; sweetened juices, jams, and syrups are not equivalent.

How many studies support Raspberry?

NutriDex cites 11 sources for Raspberry, graded "Preliminary".

Cite this page
APA

Peh, D. (2026). Raspberry (Rubus idaeus): Benefits, Dosage, Side Effects & Evidence. NutriDex — The Supplement Research Compendium. Retrieved 26 Jun 2026, from https://nutridex.info/s/raspberry

BibTeX
@misc{nutridex_raspberry,
  author       = {Peh, Daryl},
  title        = {Raspberry (Rubus idaeus): Benefits, Dosage, Side Effects \& Evidence},
  year         = {2026},
  howpublished = {NutriDex --- The Supplement Research Compendium},
  url          = {https://nutridex.info/s/raspberry},
  note         = {Reviewed by Dr Daryl Peh, MBBS Singapore, MMed FM. Accessed 2026-06-26}
}

For medical claims, citing the underlying primary studies linked above is preferred. NutriDex is an educational reference, not medical advice.

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