Frozen Red Sweetened Raspberries: Nutritional Information & Health Benefits
Frozen red sweetened raspberries are a delightful and versatile fruit, offering a natural sweetness that pairs well with a wide variety of dishes. Whether incorporated into desserts, smoothies, or savory sauces, these raspberries are not only flavorful but also packed with beneficial nutrients. Let’s explore the detailed nutritional profile of this vibrant fruit.
Nutritional Breakdown
| Nutrient | Amount per 100g |
|---|---|
| Energy | 103 kcal |
| Protein | 0.7 g |
| Total Fat | 0.16 g |
| Saturated Fat | 0.005 g |
| Carbohydrates | 26.16 g |
| Fiber | 4.4 g |
| Sugars | 21.76 g |
| Calcium | 15 mg |
| Iron | 0.65 mg |
| Magnesium | 13 mg |
| Phosphorus | 17 mg |
| Potassium | 114 mg |
| Sodium | 1 mg |
| Zinc | 0.18 mg |
| Copper | 0.105 µg |
| Manganese | 0.65 mg |
| Selenium | 0.3 µg |
| Vitamin C | 16.5 mg |
| Thiamin (B1) | 0.019 mg |
| Riboflavin (B2) | 0.045 mg |
| Niacin (B3) | 0.23 mg |
| Vitamin B6 | 0.034 mg |
| Folate (B9) | 26 µg |
| Vitamin B12 | 0 µg |
| Vitamin A | 3 µg |
| Vitamin E | 0.72 mg |
| Vitamin D2 | 0 µg |
Key Nutrients & Health Benefits
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Fiber: With 4.4 grams of fiber per 100 grams, frozen raspberries are an excellent source of dietary fiber, which helps support digestive health and regulate blood sugar levels. The fiber content also contributes to feelings of fullness, making raspberries a great option for weight management.
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Vitamin C: These sweetened raspberries are rich in vitamin C (16.5 mg per 100g), which is essential for immune function, skin health, and the maintenance of healthy tissues. Vitamin C is also a potent antioxidant that helps neutralize free radicals in the body.
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Potassium: Containing 114 mg of potassium, frozen raspberries contribute to maintaining healthy blood pressure levels and proper muscle function. Potassium is crucial for balancing fluids in the body and supporting heart health.
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Low in Fat: With only 0.16 grams of total fat and 0.005 grams of saturated fat per 100 grams, raspberries are a low-fat fruit option, making them an excellent choice for those looking to maintain a healthy, balanced diet.
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Iron & Magnesium: Frozen raspberries provide a moderate amount of iron (0.65 mg) and magnesium (13 mg), both of which play key roles in supporting energy production, muscle function, and overall metabolism.
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Antioxidants: Raspberries are packed with antioxidants, including manganese and vitamin C, which help protect the body from oxidative stress and support overall cellular health.
Allergen Information
Frozen red sweetened raspberries are naturally free from common allergens such as nuts, gluten, dairy, and soy. However, individuals with specific food sensitivities should always verify ingredient labels for added preservatives, sweeteners, or other additives that could pose a risk. If you are allergic to berries, it is best to avoid consuming raspberries.
Dietary Preferences
Frozen raspberries are a great option for many dietary preferences, including:
- Vegan: As a plant-based food, raspberries fit perfectly into a vegan diet.
- Gluten-Free: Naturally gluten-free, they are an excellent choice for those with gluten sensitivity or celiac disease.
- Low-Calorie: With just 103 kcal per 100 grams, they are an ideal fruit for those following a low-calorie or weight-conscious diet.
- Low-Fat: The low fat content makes them suitable for those aiming to reduce their fat intake while still enjoying a delicious and healthy treat.
- Paleo & Whole30: Raspberries are allowed on paleo and Whole30 diets, making them an excellent snack or addition to meals for those following these eating plans.
Usage Tips
Frozen raspberries are incredibly versatile and can be used in numerous recipes. Here are a few ideas:
- Smoothies: Blend them with other fruits, yogurt, and a bit of honey for a refreshing smoothie.
- Baked Goods: Incorporate them into muffins, cakes, or pies for a burst of fruity flavor.
- Toppings: Sprinkle over oatmeal, yogurt, or cereal for a healthy and colorful topping.
- Sauces and Jams: Puree them to create a natural raspberry sauce or jam that can be used as a topping for pancakes, waffles, or desserts.
Conclusion
Frozen red sweetened raspberries are a nutrient-rich fruit that offers a variety of health benefits while being low in calories and fat. Whether you’re looking to enhance your smoothies, baked goods, or simply enjoy them as a snack, raspberries are an easy way to add natural sweetness and important vitamins to your diet. Always check the ingredients and allergen information for any added sweeteners or preservatives, and enjoy the fresh, fruity goodness they bring to your table!
