Benefits Of Raspberries For Weight Loss

Did you know that berries are among the top sources of vitamins, minerals, and disease-fighting nutrients? According to the experts, berries can help reduce the risk of age-related conditions which cause life quality to drop off.  Red raspberries are the most popular berries, which are widely cultivated and consumed around the world for their sweet taste and high nutritional value. However, how much is known about the benefits of raspberries in weight loss-related activities?

What are raspberries

Raspberries are a type of berry that grows on a bush. They are a popular fruit known for their sweet taste and are often used in desserts, jams, and other food items. They are also rich in vitamin C and antioxidants. Raspberries come in several varieties, including red, black, and golden raspberries. Raspberries are delicate and are best eaten fresh, but they can also be cooked in a variety of ways. Here are a few ideas for cooking with raspberries:

  1. Berry Sauce: Cook raspberries with sugar and a little water over medium heat until the berries break down and the sauce thickens. This sauce can be used as a topping for pancakes, ice cream, or yogurt
  2. Jam: Cook raspberries with sugar and a little lemon juice over medium heat until the mixture thickens and holds its shape. This can be used as a spread on toast or as a filling for pastries
  3. Pie: Mix raspberries with sugar and a thickener like cornstarch or tapioca. Pour the mixture into a pie crust and bake until the crust is golden brown and the filling is bubbling
  4. Sorbet: Puree raspberries with sugar and a little lemon juice in a blender or food processor. Freeze the mixture in an ice cream maker or in a loaf pan in the freezer, stirring occasionally
  5. Smoothie: Mix fresh or frozen raspberries with yogurt, milk, or juice and blend until smooth. Add sweetener as per taste
  6. Grilled Raspberries: Brush raspberries with a little oil and grill over high heat for a few minutes. These make a great topping for a grilled cheese sandwich or a salad

It's important to note that raspberries are delicate and can be easily mashed, so handle them gently when cooking.

Do raspberries help you lose weight?

Benefits of raspberries for weight loss

Carbohydrates are a primary source of calories in many diets, and consuming too many carbohydrates can lead to weight gain. Inhibiting the activity of enzymes called carbohydrases, such as α-amylase and α-glucosidase, can reduce the breakdown of carbohydrates and decrease calorie intake, leading to weight loss.

Dietary polyphenols, a type of phytochemical found in raspberries, have been shown to have potential inhibitory activity against the enzymes α-amylase and α-glucosidase. Studies have found that polyphenols extracted from raspberries can inhibit these enzymes, which can help to control blood sugar levels. 

Additionally, it has been observed that high amounts of soluble tannins in raspberry extracts can cause effective inhibition of α-amylase. This is supported by research that found that polyphenols in raspberries have a potential benefit in the management of diabetes by inhibiting the activity of these enzymes.

Recent studies in mice have shown that the polyphenols found in raspberries may have potential benefits in reducing fatigue. These studies have found that consuming raspberries can help the body maintain its function at a specific level or achieve a predetermined exercise intensity. The exact mechanism by which this occurs is not fully understood, but it is thought that the antioxidant and anti-inflammatory properties of the polyphenols in raspberries may play a role.

Raspberries are a low-calorie, nutrient-dense food that can aid in weight loss by helping to curb hunger and promoting feelings of fullness. They are high in fibre and antioxidants, which can help reduce inflammation in the body and improve overall health. Additionally, raspberries are a good source of vitamin C, which can help boost metabolism and aid in the burning of fat. Overall, incorporating raspberries into a healthy diet and lifestyle can be beneficial for weight loss.

Other health benefits of raspberries

Raspberries belong to a group of nutraceuticals, products that are isolated from herbal products, and dietary supplements that other than for nutrition, are also used as medicine. Raspberries are a nutrient-dense food that offers a wide range of health benefits. Some of the benefits include:

  1. Antioxidant-rich and anti-inflammatory: Raspberries are high in antioxidants, including vitamin C and phenols which can help protect the body against damage from free radicals and reduce the risk of chronic diseases

Raspberries contain phenols that act as antioxidants and help to protect the plant from pests, bacteria, diseases, ultraviolet light, low temperatures, soil nutrients and drought. 

A number of studies proved that polyphenols extracted from raspberries can serve as an aid in the treatment of chronic degenerative diseases that are characterised by oxidative stress and inflammatory response. The most known phenols of raspberries are anthocyanins and ellagitannins have an anti-inflammatory effect. These compounds are responsible for the red colour of the fruit. P-coumaric acid in raspberries is able to scavenge free radicals related to ageing and such chronic diseases as cancer and diabetes. 

Vitamin C, which is also present in high levels in red raspberries, has been shown to have antioxidant properties as well. The combination of these compounds creates a synergistic effect that enhances the overall antioxidant capacity of the fruit. Additionally, other compounds found in the matrix of raspberries, such as flavonoids, also contribute to the antioxidant capacity of the fruit.

  1. Heart health: The high levels of antioxidants and anti-inflammatory compounds in raspberries may help improve heart health by reducing the risk of heart disease

Raspberry pulp contains a novel homogeneous acidic polysaccharide called RPP-3a. Studies have found that RPP-3a has significant immunostimulatory and antioxidant properties. Immunostimulatory means that it can boost the immune system, and antioxidant means that it can neutralize harmful molecules called free radicals, which can cause damage to cells and contribute to the development of diseases such as cancer and heart disease. These properties can make RPP-3a a potentially beneficial component in functional food and nutraceutical products.

  1. Eye health: Vitamin C and other antioxidants in raspberries may help protect the eyes from damage and reduce the risk of age-related eye diseases
  2. Good for digestion: Raspberries are high in fiber, which can help promote healthy digestion and regularity
  3. Cancer prevention: Raspberries contain compounds like ellagic acid which help in the prevention of cancer. Black raspberries contain a variety of healthy compounds, such as flavonoids, vitamins, minerals, phytosterols, and phytochemicals. Recent research has shown that these compounds may have a protective effect against certain types of cancer, including esophageal, oral, and colon cancer. Some pilot studies in humans have also suggested that consuming black raspberries may have a beneficial impact on conditions such as Barrett's esophagus, oral dysplasia, and colorectal cancer

Many plants, including red raspberries, produce antimicrobial secondary metabolites as part of their normal growth process and to defend against pathogen attacks. Research has shown that compounds called ellagitannins in red raspberries have the ability to inhibit the growth of human pathogenic bacteria strains such as Salmonella and Staphylococcus. These compounds have been found to have strong antibacterial properties and may have potential applications in the development of natural antimicrobial agents. However, it is important to note that more research is needed to confirm these findings and to understand the mechanisms by which these compounds work.

Overall, incorporating raspberries into a healthy diet can provide a wide range of health benefits.

Nutritional facts

Raspberries are a low-calorie, nutrient-dense food. A serving of raspberries (about 1 cup) contains:

  • 64 calories
  • 1.5 grams of protein
  • 1.2 grams of fat
  • 15 grams of carbohydrates
  • 8 grams of dietary fiber
  • 5 grams of sugar
  • 51% of the daily recommended intake of vitamin C
  • 4% of the daily recommended intake of vitamin A
  • 8% of the daily recommended intake of calcium
  • 6% of the daily recommended intake of iron

Raspberries are also a good source of antioxidants and phytochemicals, which can help reduce inflammation in the body and improve overall health.

Side effects and other concerns

Raspberries are generally considered safe to eat, but some people may experience an allergic reaction to them. Symptoms of a raspberry allergy can include hives, itching, and swelling of the face, lips, tongue, and throat. In rare cases, an allergic reaction can be severe and lead to anaphylaxis.

Raspberries are also high in natural compounds called oxalates, which can form crystals in the kidneys and urinary tract, leading to kidney stones in susceptible individuals.

Raspberries are also high in salicylic acid which is similar to aspirin, so those who are on blood thinning medication or have any bleeding disorder should avoid it or consult with their doctor.

Pregnant or breastfeeding women should also consult with their doctor before consuming large amounts of raspberries, as the safety of consuming large amounts of raspberry leaf during pregnancy and breastfeeding is not known.

Overall, raspberries are considered a healthy food and can be enjoyed as part of a balanced diet when consumed in moderate amounts.


Raspberries are a low-calorie food, with one cup of raspberries containing only 64 calories. They are also high in fibre, which can help keep you feeling full and may aid in weight loss. Additionally, they are rich in antioxidants and other beneficial nutrients, such as vitamin C and manganese, that can support overall health.

However, it is important to note that consuming raspberries alone will not cause weight loss. To lose weight, it is important to create a calorie deficit by consuming fewer calories than you burn through exercise and daily activities. Raspberries can be a healthy addition to a weight loss diet when eaten in moderation, as part of a balanced diet that includes a variety of fruits and vegetables, lean proteins, and whole grains.


  1. Ćorković I, Gašo-Sokač D, Pichler A, Šimunović J, Kopjar M. Dietary Polyphenols as Natural Inhibitors of α-Amylase and α-Glucosidase. Life [Internet]. 2022 [cited 2023 Jun 1]; 12(11):1692. Available from:
  2. Golovinskaia O, Wang C-K. Review of Functional and Pharmacological Activities of Berries. Molecules [Internet]. 2021 [cited 2023 Jun 1]; 26(13):3904. Available from:
  3. Lopez-Corona AV, Valencia-Espinosa I, González-Sánchez FA, Sánchez-López AL, Garcia-Amezquita LE, Garcia-Varela R. Antioxidant, Anti-Inflammatory and Cytotoxic Activity of Phenolic Compound Family Extracted from Raspberries (Rubus idaeus): A General Review. Antioxidants [Internet]. 2022 [cited 2023 Jun 1]; 11(6):1192. Available from:
  4. Shi N, Chen T. Chemopreventive Properties of Black Raspberries and Strawberries in Esophageal Cancer Review. Antioxidants [Internet]. 2022 [cited 2023 Jun 1]; 11(9):1815. Available from:
  5. Suriyaprom S, Mosoni P, Leroy S, Kaewkod T, Desvaux M, Tragoolpua Y. Antioxidants of Fruit Extracts as Antimicrobial Agents against Pathogenic Bacteria. Antioxidants [Internet]. 2022 [cited 2023 Jun 1]; 11(3):602. Available from:
  6. Yang C, Yang J, Tan L, Tang P, Pen T, Gao T, et al. A Novel Formula Comprising Wolfberry, Figs, White Lentils, Raspberries, and Maca (WFWRM) Induced Antifatigue Effects in a Forced Exercise Mouse Model. Evidence-Based Complementary and Alternative Medicine [Internet]. 2022 [cited 2023 Jun 1]; 2022:1–12. Available from:
  7. Yang Y, Yin X, Zhang D, Zhang B, Lu J, Wang X. Structural Characteristics, Antioxidant, and Immunostimulatory Activities of an Acidic Polysaccharide from Raspberry Pulp. Molecules [Internet]. 2022 [cited 2023 Jun 1]; 27(14):4385. Available from:
This content is purely informational and isn’t medical guidance. It shouldn’t replace professional medical counsel. Always consult your physician regarding treatment risks and benefits. See our editorial standards for more details.

Get our health newsletter

Get daily health and wellness advice from our medical team.
Your privacy is important to us. Any information you provide to this website may be placed by us on our servers. If you do not agree do not provide the information.

Maja Mandzikashvili

Master of Genetics, Public Health educator-Vilnius University.

Hi, I am public health specialist, working on educational projects for kids.
While self-love and healthy habits like exercise and a balanced diet can contribute to physical and psychological well-being, achieving a "perfect" body is subjective and can be unrealistic or harmful to pursue. All bodies are beautiful to me when they are healthy physically and mentally.
This is the approach to my daily practice in life and at work, I am trying to maintain and teach my pupils.
I am glad that through my articles I can share my knowledge and experience with others to promote healthy habits and prevent disease.

Leave a Reply

Your email address will not be published. Required fields are marked * presents all health information in line with our terms and conditions. It is essential to understand that the medical information available on our platform is not intended to substitute the relationship between a patient and their physician or doctor, as well as any medical guidance they offer. Always consult with a healthcare professional before making any decisions based on the information found on our website.
Klarity is a citizen-centric health data management platform that enables citizens to securely access, control and share their own health data. Klarity Health Library aims to provide clear and evidence-based health and wellness related informative articles. 
Klarity / Managed Self Ltd
Alum House
5 Alum Chine Road
Westbourne Bournemouth BH4 8DT
VAT Number: 362 5758 74
Company Number: 10696687

Phone Number:

 +44 20 3239 9818