Raspberry and Blackberry


Raspberry and blackberry characteristics

  • Antioxidant power
  • Low sugar content
  • Promotes cardiovascular health
  • Low in calories
  • Stimulates intestinal transit

Nutritional and caloric values of raspberries and blackberries

Fresh raspberries, 100 g
Fresh blackberries, 100 g

  • Calories
    • 49,2
    • 47,3
  • Protein
    • 1,19g
    • 1,1g
  • Carbohydrates
    • 5,83g
    • 6,5g
  • Lipids
    • 0,8g
    • 0,7g
  • Fibre
    • 4,3 g
    • 5,2 g
  • Glycemic load: No data available
  • Antioxidant power: Very high

The most important micronutrients contained in these two small red fruits include:

  • Manganese
  • Vitamin C
  • Copper
  • Iron

The benefits of raspberries and blackberries

  • Prevention of cardiovascular disease
  • Antioxidant power
  • Ellagic and gallic acid content

How to choose the right raspberries and blackberries?

There is a fundamental difference between the two fruits. The blackberry retains its pod during harvesting. The raspberry remains attached to the plant, leaving the centre of the fruit hollow. Raspberries and blackberries can be red, black or purple in colour.
Raspberries and blackberries are two very fragile fruits that spoil quickly. It is therefore important to choose them carefully. Avoid fruits that are bruised or show signs of bruising. If you buy berries in trays, remember to check the condition of the fruit underneath and which are more likely to be bruised.

Contraindications and allergies

There are no real contraindications to eating raspberries and blackberries, as these two fruits are particularly easy to digest and low in sugar. However, some patients with diverticulosis may be advised against eating small pome fruits, but this is not always the case. Appropriate advice should be discussed with a healthcare professional and based on the individual situation.

Should I avoid berries if I have diverticulosis?

It has long been thought that people with diverticulosis should avoid eating certain fruits (raspberries, blackberries, strawberries, etc.) to prevent their tiny seeds from becoming lodged in the diverticula. However, no clinical trials have been carried out to test this hypothesis. According to an expert committee of the American College of Gastroenterology, it would not be necessary to systematically exclude these foods in people with diverticulosis. On the other hand, in some people the small seeds in the fruit may irritate the bowel. It may be advisable for these people to consult a dietician.