How Much Sugar Is In A Serving Of Raspberries?

Fruit is loaded with antioxidants, but some fruit can also be high in sugar. Raspberries, which come in a variety of colors, such as black, yellow, and purple, but the more commonly, red, have been for thousands of years (via ScienceDirect). According to ScienceDirect, about 27,000 tons of raspberries are produced and consumed annually — that's a whole lot of berries! If you have diabetes or are sensitive to sugar, it's important to know how much sugar you're getting from this fruit so you can safely enjoy its sweet, yet tart flavor.

WebMD shares that 1 cup of raspberries is equivalent to 5 grams of sugar and 8 grams of fiber. One serving of this tiny berry is the perfect snack for anyone craving a low-sugar fruit that's also high in fiber. Breaking the sugar content down further, 1 cup of raspberries specifically contains sucrose (0.246 g), glucose (2.29 g), and fructose (2.89 g), according to the U.S. Department of Agriculture. That's not all the nutritional value this berry has. One cup is also a significant source of vitamin C (32.2 mg) and magnesium (27.1 mg), per the U.S. Department of Agriculture.

Not surprisingly, the low-sugar content, antioxidants, fiber, vitamins, and minerals all contribute to the raspberry's superfood status. Each of these factors plays a major role in the health benefits associated with raspberries. Verywell Health states that eating raspberries improves bone strength, supports heart health, and can aid in the prevention of sun damage when used topically.

Additionally, raspberries have been linked to having anti-inflammatory properties, per Verywell Health. One 2018 study published in Food and Function found that the polyphenolic flavonoids in berries and pomegranates have an analgesic effect, which helps alleviate the pain of arthritis.

Another health-promoting element is that this superfood can also support weight loss efforts and help reduce the risk of diabetes, reports Washington Red Raspberries. One delicious cup of this high-fiber fruit is equivalent to 64 calories, according to the U.S. Department of Agriculture. In fact, the high fiber and low calorie content helps you feel full longer and curbs hunger (via Washington Red Raspberry). Not only will this support weight loss efforts, but research shows eating some raspberries also helps regulate blood sugar and lowers blood pressure. As a rule of thumb, reaching for a handful of ripe raspberries is a healthy choice. However, talk to your doctor if you're still concerned.