What the evidence says. Early or small human trials; promising but not yet conclusive.
Nutrition per serving 1 cup (123 g)
Water105.5 g86%
Sugars5.4 g4%
Fibre8 g7%
Other carbs1.3 g1%
Protein1.5 g1%
Fat0.8 g1%
What's in one serving, by weight — average composition (USDA).One serving as % of the adult daily requirement (FDA Daily Values). The bold outer ring = 100% of a day's needs.
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.
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 12 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 16 Sept 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 2026-09-16}
}
For medical claims, citing the underlying primary studies linked above is preferred. NutriDex is an educational reference, not medical advice.