Raspberries
BLS 4.0 food: Raspberry raw (Himbeere roh), code F302100 · cross-reference USDA FDC #167755
Per portion (100 g)
43 kcalenergy
1 gprotein
4.7 gfibre
0.3 gfat
5.2 gcarbohydrate
Verified benefits — authorised EU health claims
Raspberries meets the legal condition for these claims (Regulation (EC) No 1924/2006 and (EU) No 432/2012). The numbers show exactly why.
Vitamin C contributes to normal collagen formation for the normal function of blood vessels.
✓ 24 mg per 100 g = 30 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to normal collagen formation for the normal function of bones.
✓ 24 mg per 100 g = 30 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to normal collagen formation for the normal function of cartilage.
✓ 24 mg per 100 g = 30 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to normal collagen formation for the normal function of gums.
✓ 24 mg per 100 g = 30 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to normal collagen formation for the normal function of skin.
✓ 24 mg per 100 g = 30 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to normal energy-yielding metabolism.
✓ 24 mg per 100 g = 30 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSShow 13 more authorised claims
Vitamin C contributes to normal psychological function.
✓ 24 mg per 100 g = 30 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to the normal function of the immune system.
✓ 24 mg per 100 g = 30 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to the protection of cells from oxidative stress.
✓ 24 mg per 100 g = 30 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to the reduction of tiredness and fatigue.
✓ 24 mg per 100 g = 30 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C increases iron absorption.
✓ 24 mg per 100 g = 30 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to maternal tissue growth during pregnancy.
✓ 44 µg per 100 g = 22 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to normal blood formation.
✓ 44 µg per 100 g = 22 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to normal psychological function.
✓ 44 µg per 100 g = 22 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to the normal function of the immune system.
✓ 44 µg per 100 g = 22 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to the reduction of tiredness and fatigue.
✓ 44 µg per 100 g = 22 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate has a role in the process of cell division.
✓ 44 µg per 100 g = 22 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSManganese contributes to the maintenance of normal bones.
✓ 0.44 mg per 100 g = 22 % of the EU NRV (2 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSManganese contributes to the normal formation of connective tissue.
✓ 0.44 mg per 100 g = 22 % of the EU NRV (2 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSAlso low in sodium and saturated fat — which relates to the authorised claims: “Reducing consumption of sodium contributes to the maintenance of normal blood pressure.” “Reducing consumption of saturated fat contributes to the maintenance of normal blood cholesterol levels.”
Goals this food supports
🩸 Blood flow & blood vessels💞 Sexual health & fertility🙂 Mood & psychological function⚡ More energy, less tiredness🦴 Strong bones & teeth🦵 Joints & cartilage🛡️ Immune system✨ Healthy skin🩸 Healthy blood & iron🌱 Long life & healthy ageing
Full nutrient profile
Values per 100 g edible portion as published by the Max Rubner-Institut (BLS 4.0, 10.25826/Data20251217-134202-0). "Origin" is the MRI's own data-provenance label; open "reference" for the underlying study or database. %NRV = share of the EU Nutrient Reference Value (Reg. (EU) 1169/2011, Annex XIII).
Energy & macronutrients
| Nutrient | per 100 g | per 100 g | %NRV | Origin |
|---|---|---|---|---|
| Energy | 43 kcal | 43 kcal | BLS ENERCC · Calculated by formula | |
| Protein | 1 g | 1 g | BLS PROT625 · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 | |
| Fat | 0.3 g | 0.3 g | BLS FAT · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Carbohydrate (available) | 5.2 g | 5.2 g | BLS CHO · Calculated by formula | |
| Sugars (total) | 5.2 g | 5.2 g | BLS SUGAR · Calculated by formula | |
| starch | 0 g | 0 g | BLS STARCH · Übernommener Wert | |
| Dietary fibre | 4.7 g | 4.7 g | BLS FIBT · Laboratory analysis | |
| fibreSoluble | 1 g | 1 g | BLS FIBSOL · Laboratory analysis | |
| Water | 86.1 g | 86.1 g | BLS WATER · Aggregated from several sourcesreferenceVedrina-Dragojevic, I., et al.; Effect of blanching, drying, freezing and storage on degradation of beta-carotene in different fruits; Nahrung-Food; 1997; 41; 6 Ekholm P, Reinivuo H, Mattila P, Pakkala H, Koponen J, Happonen A, Hellstrom J, Ovaskainen ML.; Changes in the mineral and trace element contents of cereals, fruits and vegetables in Finland.; Journal of Food Composition and Analysis; 2007; 20; 6 Public Health England, Nutrient analysis of fruits and vegetables. 2017 | |
| Salt | 0.0 g | 0.0 g | BLS NACL · Calculated by formula |
Fats & fatty acids
| Nutrient | per 100 g | per 100 g | %NRV | Origin |
|---|---|---|---|---|
| Saturated fat | 0.01 g | 0.01 g | BLS FASAT · Calculated by formula | |
| Monounsaturated fat | 0.03 g | 0.03 g | BLS FAMS · Calculated by formula | |
| Polyunsaturated fat | 0.2 g | 0.2 g | BLS FAPU · Calculated by formula | |
| Omega-3 fatty acids (total) | 0.07 g | 0.07 g | BLS FAPUN3 · Calculated by formula | |
| Alpha-linolenic acid (ALA, omega-3) | 0.07 g | 0.07 g | BLS F18:3CN3 · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| EPA | 0 mg | 0 mg | BLS F20:5CN3 · Logische Null | |
| DHA | 0 mg | 0 mg | BLS F22:6CN3 · Logische Null | |
| EPA + DHA (long-chain omega-3) | 0 mg | 0 mg | BLS | |
| omega6 | 0.13 g | 0.13 g | BLS FAPUN6 · Calculated by formula | |
| Linoleic acid (omega-6) | 0.13 g | 0.13 g | BLS F18:2CN6 · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Oleic acid | 0.03 g | 0.03 g | BLS F18:1CN9 · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Cholesterol | 0 mg | 0 mg | BLS CHORL · Logische Null |
Vitamins
| Nutrient | per 100 g | per 100 g | %NRV | Origin |
|---|---|---|---|---|
| Vitamin A | 2 µg | 2 µg | 0 % | BLS VITAA · Calculated by formula |
| Vitamin D | 0 µg | 0 µg | 0 % | BLS VITD · Calculated by formula |
| Vitamin E | 0.79 mg | 0.79 mg | 7 % | BLS VITE · Aggregated from several sourcesreferenceConverted value from: Chun, J., et al.; Tocopherol and tocotrienol contents of raw and processed fruits and vegetables in the United States diet; Journal of Food Composition and Analysis; 2006; 19; 2-3 Converted value from: Public Health England, Nutrient analysis of fruits and vegetables. 2017 Converted value from: Piironen V, Syvaoja EL, Varo P, Salminen K, Koivistoinen P; Tocopherols and Tocotrienols in Finnish Foods: Vegetables, Fruits and Berries; Journal of Agricultural and Food Chemistry; 1986 |
| Vitamin K | 9 µg | 9 µg | 12 % | BLS VITK · Calculated by formula |
| Vitamin C | 24 mg | 24 mg | 30 % | BLS VITC · Aggregated from several sourcesreferencePublic Health England, Nutrient analysis of fruits and vegetables. 2017 de Ancos B, González EM, Cano MP; Ellagic Acid, Vitamin C, and Total Phenolic Contents and Radical Scavenging Capacity Affected by Freezing and Frozen Storage in Raspberry Fruit.; Agr Food Chem; 2000; 48; 10 |
| Thiamin (vitamin B1) | 0.01 mg | 0.01 mg | 1 % | BLS THIA · Scientific literaturereferenceConverted value from: Public Health England, Nutrient analysis of fruits and vegetables. 2017 |
| Riboflavin (vitamin B2) | 0.01 mg | 0.01 mg | 1 % | BLS RIBF · Scientific literaturereferencePublic Health England, Nutrient analysis of fruits and vegetables. 2017 |
| Niacin (vitamin B3) | 0.7 mg | 0.7 mg | 4 % | BLS NIAEQ · Calculated by formula |
| Pantothenic acid (vitamin B5) | 0.73 mg | 0.73 mg | 12 % | BLS PANTAC · Scientific literaturereferencePublic Health England, Nutrient analysis of fruits and vegetables. 2017 |
| Vitamin B6 | 0.09 mg | 0.09 mg | 6 % | BLS VITB6 · Scientific literaturereferenceConverted value from: Public Health England, Nutrient analysis of fruits and vegetables. 2017 |
| Biotin | 1.6 µg | 1.6 µg | 3 % | BLS BIOT · Scientific literaturereferencePublic Health England, Nutrient analysis of fruits and vegetables. 2017 |
| Folate | 44 µg | 44 µg | 22 % | BLS FOL · Calculated by formula |
| Vitamin B12 | 0 µg | 0 µg | 0 % | BLS VITB12 · Logische Null |
| Choline | 12.3 mg | 12.3 mg | USDA FDC 167755 |
Minerals & trace elements
| Nutrient | per 100 g | per 100 g | %NRV | Origin |
|---|---|---|---|---|
| Potassium | 172 mg | 172 mg | 9 % | BLS K · Aggregated from several sourcesreferenceEkholm P, Reinivuo H, Mattila P, Pakkala H, Koponen J, Happonen A, Hellstrom J, Ovaskainen ML.; Changes in the mineral and trace element contents of cereals, fruits and vegetables in Finland.; Journal of Food Composition and Analysis; 2007; 20; 6 Public Health England, Nutrient analysis of fruits and vegetables. 2017 |
| Calcium | 13 mg | 13 mg | 2 % | BLS CA · Aggregated from several sourcesreferenceEkholm P, Reinivuo H, Mattila P, Pakkala H, Koponen J, Happonen A, Hellstrom J, Ovaskainen ML.; Changes in the mineral and trace element contents of cereals, fruits and vegetables in Finland.; Journal of Food Composition and Analysis; 2007; 20; 6 Public Health England, Nutrient analysis of fruits and vegetables. 2017 De Souza, V. R., Pereira, P. A. P., Da Silva, T. L. T., De Oliveira Lima, L. C., Pio, R., Queiroz, F.; Determination of the bioactive compounds, antioxidant activity and chemical composition of Brazilian blackberry, red raspberry, strawberry, blueberry and sweet cherry fruits; Food Chemistry; 2014; 156 |
| Magnesium | 18 mg | 18 mg | 5 % | BLS MG · Aggregated from several sourcesreferencePublic Health England, Nutrient analysis of fruits and vegetables. 2017 De Souza, V. R., Pereira, P. A. P., Da Silva, T. L. T., De Oliveira Lima, L. C., Pio, R., Queiroz, F.; Determination of the bioactive compounds, antioxidant activity and chemical composition of Brazilian blackberry, red raspberry, strawberry, blueberry and sweet cherry fruits; Food Chemistry; 2014; 156 Ekholm P, Reinivuo H, Mattila P, Pakkala H, Koponen J, Happonen A, Hellstrom J, Ovaskainen ML.; Changes in the mineral and trace element contents of cereals, fruits and vegetables in Finland.; Journal of Food Composition and Analysis; 2007; 20; 6 |
| Phosphorus | 28 mg | 28 mg | 4 % | BLS P · Scientific literaturereferencePublic Health England, Nutrient analysis of fruits and vegetables. 2017 |
| Iron | 0.6 mg | 0.6 mg | 4 % | BLS FE · Aggregated from several sourcesreferenceDe Souza, V. R., Pereira, P. A. P., Da Silva, T. L. T., De Oliveira Lima, L. C., Pio, R., Queiroz, F.; Determination of the bioactive compounds, antioxidant activity and chemical composition of Brazilian blackberry, red raspberry, strawberry, blueberry and sweet cherry fruits; Food Chemistry; 2014; 156 Ekholm P, Reinivuo H, Mattila P, Pakkala H, Koponen J, Happonen A, Hellstrom J, Ovaskainen ML.; Changes in the mineral and trace element contents of cereals, fruits and vegetables in Finland.; Journal of Food Composition and Analysis; 2007; 20; 6 Converted value from: BVL; Lebensmittel Monitoring 2010; 2010 Public Health England, Nutrient analysis of fruits and vegetables. 2017 |
| Zinc | 0.3 mg | 0.3 mg | 3 % | BLS ZN · Aggregated from several sourcesreferenceEkholm P, Reinivuo H, Mattila P, Pakkala H, Koponen J, Happonen A, Hellstrom J, Ovaskainen ML.; Changes in the mineral and trace element contents of cereals, fruits and vegetables in Finland.; Journal of Food Composition and Analysis; 2007; 20; 6 Converted value from: BVL; Lebensmittel Monitoring 2010; 2010 Ellen, G., et al.; HEAVY-METALS IN VEGETABLES GROWN IN THE NETHERLANDS AND IN DOMESTIC AND IMPORTED FRUITS.; Zeitschrift Fur Lebensmittel-Untersuchung Und-Forschung; 1990; 190; 1 De Souza, V. R., Pereira, P. A. P., Da Silva, T. L. T., De Oliveira Lima, L. C., Pio, R., Queiroz, F.; Determination of the bioactive compounds, antioxidant activity and chemical composition of Brazilian blackberry, red raspberry, strawberry, blueberry and sweet cherry fruits; Food Chemistry; 2014; 156 Converted value from: BVL; Lebensmittel Monitoring 2013; 2013 Public Health England, Nutrient analysis of fruits and vegetables. 2017 |
| Iodine | 4.4 µg | 4.4 µg | 3 % | BLS ID · Scientific literaturereferencePublic Health England, Nutrient analysis of fruits and vegetables. 2017 |
| Selenium | 0.2 µg | 0.2 µg | 0 % | USDA FDC 167755 |
| Copper | 0.07 mg | 0.07 mg | 7 % | BLS CU · Aggregated from several sourcesreferenceConverted value from: BVL; Lebensmittel Monitoring 2013; 2013 Ekholm P, Reinivuo H, Mattila P, Pakkala H, Koponen J, Happonen A, Hellstrom J, Ovaskainen ML.; Changes in the mineral and trace element contents of cereals, fruits and vegetables in Finland.; Journal of Food Composition and Analysis; 2007; 20; 6 Converted value from: BVL; Lebensmittel Monitoring 2010; 2010 Ellen, G., et al.; HEAVY-METALS IN VEGETABLES GROWN IN THE NETHERLANDS AND IN DOMESTIC AND IMPORTED FRUITS.; Zeitschrift Fur Lebensmittel-Untersuchung Und-Forschung; 1990; 190; 1 Public Health England, Nutrient analysis of fruits and vegetables. 2017 |
| Manganese | 0.44 mg | 0.44 mg | 22 % | BLS MN · Aggregated from several sourcesreferenceEkholm P, Reinivuo H, Mattila P, Pakkala H, Koponen J, Happonen A, Hellstrom J, Ovaskainen ML.; Changes in the mineral and trace element contents of cereals, fruits and vegetables in Finland.; Journal of Food Composition and Analysis; 2007; 20; 6 Converted value from: BVL; Lebensmittel Monitoring 2013; 2013 Converted value from: BVL; Lebensmittel Monitoring 2010; 2010 Ellen, G., et al.; HEAVY-METALS IN VEGETABLES GROWN IN THE NETHERLANDS AND IN DOMESTIC AND IMPORTED FRUITS.; Zeitschrift Fur Lebensmittel-Untersuchung Und-Forschung; 1990; 190; 1 Public Health England, Nutrient analysis of fruits and vegetables. 2017 |
| fluoride | 0.02 mg | 0.02 mg | BLS FD · Übernommener Wert |
Essential amino acids
| Nutrient | per 100 g | per 100 g | %NRV | Origin |
|---|---|---|---|---|
| Histidine | 0.02 g | 0.02 g | BLS HIS · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 | |
| Isoleucine | 0.03 g | 0.03 g | BLS ILE · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 | |
| Leucine | 0.06 g | 0.06 g | BLS LEU · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 | |
| Lysine | 0.06 g | 0.06 g | BLS LYS · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 | |
| Methionine | 0 g | 0 g | BLS MET · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 | |
| Phenylalanine | 0.04 g | 0.04 g | BLS PHE · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 | |
| Threonine | 0.04 g | 0.04 g | BLS THR · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 | |
| Tryptophan | 0.01 g | 0.01 g | BLS TRP · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 | |
| Valine | 0.05 g | 0.05 g | BLS VAL · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 |
Sources
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
- FoodData Central — USDA Agricultural Research Service
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- Regulation (EC) No 1924/2006 on nutrition and health claims (incl. Annex: conditions for "source of" claims) — European Union (EUR-Lex)
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Vitamin C — fact sheet for health professionals — NIH Office of Dietary Supplements
- Folate — fact sheet for health professionals — NIH Office of Dietary Supplements
- Manganese — fact sheet for health professionals — NIH Office of Dietary Supplements
Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0. Licence CC BY 4.0. Selenium and choline: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: SR Legacy, 2018. fdc.nal.usda.gov.