# Raspberry (Rubus idaeus)

**Canonical URL:** https://ingredients.hermeticasuperfoods.com/ingredients/raspberry
**Data Source:** Hermetica Superfoods Ingredient Encyclopedia
**Updated:** 2026-03-29
**Evidence Score:** 2 / 10
**Category:** Fruit
**Also Known As:** Red raspberry, European raspberry, Common raspberry, Garden raspberry, Framboise, Himbeere, Lampone, Frambuesa, Wild raspberry, Rubus idaeus L.

## Overview

Raspberry (Rubus idaeus) contains ellagitannins, anthocyanins, and rheosmin (raspberry ketone) as primary bioactives, which exert antioxidant and [anti-inflammatory](/ingredients/condition/inflammation) effects through [free radical scaveng](/ingredients/condition/antioxidant)ing and inhibition of pro-inflammatory enzymes. These polyphenolic compounds demonstrate measurable activity in laboratory models, though robust human clinical trial data remains limited.

## Health Benefits

• [Anti-inflammatory](/ingredients/condition/inflammation) activity shown in laboratory studies, with extracts inhibiting nitric oxide production at 10-400 µg/mL (preliminary evidence only)
• [Antioxidant](/ingredients/condition/antioxidant) effects demonstrated through DPPH/ABTS radical scavenging with IC50 values of 4.9-6.9 μM for key compounds (in vitro evidence)
• Rich source of ellagic acid (up to 1151.7 mg/kg) and sanguiin H-6 (up to 5256 mg/kg), compounds associated with cellular protection (no human trials)
• Contains rutin (67-76 µg/g) and chlorogenic acid (65-66 µg/g), phenolic compounds with potential metabolic benefits (laboratory evidence only)
• Provides multiple flavonoids including epicatechin (791.7 mg/kg) and procyanidins B1/B2 with potential [cardiovascular](/ingredients/condition/heart-health) support (no clinical validation)

## Mechanism of Action

Raspberry ellagitannins are hydrolyzed in the gut to ellagic acid and subsequently converted by intestinal microbiota into urolithins, which inhibit NF-κB signaling and reduce downstream production of [pro-inflammatory cytokine](/ingredients/condition/inflammation)s such as TNF-α and IL-6. Anthocyanins, including cyanidin-3-glucoside and cyanidin-3-sophoroside, scavenge [reactive oxygen species](/ingredients/condition/antioxidant) by donating electrons to DPPH and ABTS radicals, with IC50 values of 4.9–6.9 µM reported for key isolated compounds. Raspberry ketone (rheosmin) has been shown in cell studies to activate adiponectin secretion and influence norepinephrine-stimulated lipolysis via adrenergic receptor pathways, though this evidence is primarily preclinical.

## Clinical Summary

In vitro studies demonstrate that raspberry leaf and fruit extracts inhibit nitric oxide production in LPS-stimulated macrophage models at concentrations of 10–400 µg/mL, indicating [anti-inflammatory](/ingredients/condition/inflammation) potential under controlled laboratory conditions. A small number of pilot human studies using freeze-dried raspberry powder (approximately 250–500 g fresh fruit equivalent per day) have reported modest improvements in [oxidative stress](/ingredients/condition/antioxidant) biomarkers and postprandial glucose responses, but these trials typically enrolled fewer than 30 participants and lacked rigorous blinding. Animal model research supports lipid-lowering and insulin-sensitizing effects of raspberry polyphenols, but direct translation to human therapeutic dosing is not yet established. Overall, the evidence base is preliminary, and large-scale randomized controlled trials are needed before clinical recommendations can be made.

## Nutritional Profile

Per 100 g fresh weight: Energy 52 kcal; Water ~85.8 g; Carbohydrates 11.9 g (of which sugars ~4.4 g, primarily fructose ~2.4 g and glucose ~1.9 g); Dietary fiber 6.5 g (one of the highest among common fruits, comprising both soluble pectin ~0.6-1.0 g and insoluble cellulose/hemicellulose ~5.0-5.5 g); Protein 1.2 g; Fat 0.65 g (including α-linolenic acid ~0.13 g from seeds). Vitamins: Vitamin C 26.2 mg (29% DV, moderate bioavailability ~70-90%), Vitamin K 7.8 µg (7% DV), Vitamin E (α-tocopherol) 0.87 mg (6% DV), Folate 21 µg (5% DV), Niacin 0.60 mg, Riboflavin 0.04 mg, Thiamin 0.03 mg, Pantothenic acid 0.33 mg, Vitamin B6 0.055 mg. Minerals: Manganese 0.67 mg (29% DV), Magnesium 22 mg (5% DV), Potassium 151 mg (3% DV), Phosphorus 29 mg, Calcium 25 mg, Iron 0.69 mg (non-heme, bioavailability ~2-5% but enhanced by endogenous vitamin C), Zinc 0.42 mg, Copper 0.09 mg. Bioactive compounds: Total phenolics 200-500 mg GAE/100 g fresh weight; Ellagitannins are the dominant polyphenol class, with sanguiin H-6 as the principal compound at up to 5256 mg/kg dry weight and lambertianin C at 1500-3000 mg/kg dry weight (bioavailability is low intact, but gut microbiota convert ellagitannins to urolithins A and B, which are absorbed and bioactive); Free ellagic acid up to 1151.7 mg/kg; Anthocyanins 20-60 mg/100 g fresh weight, predominantly cyanidin-3-O-sophoroside (~40-60% of total anthocyanins), cyanidin-3-O-glucoside (~15-25%), cyanidin-3-O-rutinoside, and cyanidin-3-O-glucosylrutinoside (anthocyanin bioavailability is low, ~1-2% absorbed intact, with extensive colonic [metabolism](/ingredients/condition/weight-management)); Flavonols including quercetin-3-O-glucuronide and kaempferol glycosides at ~1-5 mg/100 g; Hydroxycinnamic acids including caffeic acid and p-coumaric acid derivatives at ~1-3 mg/100 g. Raspberry seed oil contains tocopherols (~2.0-4.0 mg/g oil), carotenoids (~0.08-0.13 mg/g oil), and a favorable polyunsaturated fatty acid profile with linoleic acid (~50-55%) and α-linolenic acid (~30-35%). Raspberry ketone (4-(4-hydroxyphenyl)-2-butanone) is present naturally at trace levels only (~1-4 mg/kg fresh fruit), far below doses used in supplement studies. Total ORAC [antioxidant](/ingredients/condition/antioxidant) capacity approximately 5065 µmol TE/100 g fresh weight.

## Dosage & Preparation

No clinically studied dosage ranges are available as human trials are absent. In vitro studies utilized extract concentrations of 10-400 µg/mL. Consult a healthcare provider before starting any new supplement.

## Safety & Drug Interactions

Fresh and freeze-dried raspberry fruit and standardized extracts are generally recognized as safe when consumed in food-equivalent amounts, with adverse effects being rare and typically limited to mild gastrointestinal discomfort such as bloating or loose stools at high supplemental doses. Raspberry leaf preparations have uterotonic properties and are contraindicated during the first and second trimesters of pregnancy due to potential stimulation of uterine contractions, though limited use in late pregnancy under medical supervision has a long traditional history. High-polyphenol raspberry extracts may theoretically potentiate the effects of anticoagulant medications such as warfarin due to salicylate content in the leaf fraction, warranting caution and INR monitoring in patients on blood thinners. No significant cytochrome P450 enzyme interactions have been formally documented for standardized raspberry fruit extract, but individuals on immunosuppressants or antidiabetic drugs should consult a healthcare provider before supplementing.

## Scientific Research

No human clinical trials, randomized controlled trials, or meta-analyses for Rubus idaeus were identified in the available research. Current evidence is limited to in vitro studies demonstrating [antioxidant](/ingredients/condition/antioxidant) and [anti-inflammatory](/ingredients/condition/inflammation) effects at concentrations of 10-400 µg/mL.

## Historical & Cultural Context

Traditional or historical medicinal uses are not documented in the available research. Further investigation into ethnobotanical literature would be needed to establish traditional applications.

## Synergistic Combinations

Blueberry extract, Pomegranate extract, Green tea extract, Quercetin, Resveratrol

## Frequently Asked Questions

### What are raspberry ketones and do they actually work for weight loss?

Raspberry ketone (rheosmin, 4-(4-hydroxyphenyl)-2-butanone) is a phenolic compound found in red raspberries at concentrations of roughly 1–4 mg per kg of fresh fruit. Animal studies using doses of 0.5–2% of diet by weight showed increased adiponectin levels and reduced fat accumulation, but the handful of human trials available are small, short-duration, and typically used multi-ingredient formulas, making it impossible to isolate raspberry ketone's effect. Current evidence does not support efficacy for human weight loss at commercially sold doses of 100–200 mg/day.

### How much raspberry should I eat or take to get antioxidant benefits?

One cup (approximately 123 g) of fresh red raspberries provides roughly 6.5 mg of anthocyanins and 22 mg of ellagic acid, along with approximately 8 g of dietary fiber, which supports the gut microbiome conversion of ellagitannins to bioavailable urolithins. Freeze-dried raspberry powder studies have used doses equivalent to 250–500 g of fresh fruit per day to observe measurable changes in plasma antioxidant capacity. For general dietary antioxidant support, regular consumption of whole raspberries as part of a varied diet is the most evidence-backed approach, as bioavailability from whole food matrix is generally superior to isolated extracts.

### Are raspberry leaf supplements safe during pregnancy?

Raspberry leaf (Rubus idaeus folium) contains fragarine, an alkaloid believed to tone uterine smooth muscle, and its use is contraindicated in the first and second trimesters due to the theoretical risk of premature uterine contractions. Some midwifery traditions recommend raspberry leaf tea (1–2 cups/day) from 32–36 weeks gestation onward to prepare for labor, but a 1999 double-blind trial of 192 women found no significant difference in labor outcomes and no increase in adverse events at this late stage. Pregnant individuals should always consult an obstetrician before using raspberry leaf supplements, as the evidence base is insufficient to establish universal safety guidelines.

### What is the difference between raspberry fruit extract and raspberry leaf extract?

Raspberry fruit extract is standardized primarily for anthocyanin and ellagitannin content, targeting antioxidant and metabolic pathways, while raspberry leaf extract is standardized for flavonoids including rutin and isoquercitrin, as well as tannins and the alkaloid fragarine. The leaf has a distinct traditional use profile centered on uterine toning, digestive astringency, and mild anti-diarrheal effects due to high tannin content (8–14% hydrolyzable and condensed tannins). These two preparations have different active compound profiles, different mechanisms of action, and different safety considerations, and should not be used interchangeably in supplementation.

### Can raspberries or raspberry extract help with blood sugar control?

Preliminary evidence suggests raspberry polyphenols may inhibit alpha-glucosidase and alpha-amylase enzymes—key carbohydrate-digesting enzymes—with IC50 values reported in the range of 0.3–1.2 mg/mL for raspberry extracts in in vitro assays, potentially slowing postprandial glucose absorption. A small crossover study found that consuming 300 g of frozen raspberries with a high-carbohydrate meal reduced postprandial insulin levels by approximately 14% compared to a control meal, without a statistically significant drop in peak blood glucose. While these findings are biologically plausible, the evidence is too preliminary to recommend raspberry supplementation as a diabetes management strategy, and individuals on metformin or insulin should monitor blood glucose carefully if adding high-dose raspberry extracts.

### What is the evidence quality for raspberry's anti-inflammatory effects?

Current evidence for raspberry's anti-inflammatory activity comes primarily from laboratory studies showing that extracts inhibit nitric oxide production at concentrations of 10-400 µg/mL, which is considered preliminary evidence. Human clinical trials demonstrating anti-inflammatory benefits at achievable dietary or supplement doses are limited, making it difficult to translate these in vitro findings to real-world efficacy. More research is needed to determine if typical raspberry consumption or supplementation produces meaningful anti-inflammatory effects in the body.

### Which compounds in raspberry are responsible for its antioxidant activity?

Raspberries are particularly rich in ellagic acid (up to 1151.7 mg/kg) and sanguiin H-6 (up to 5256 mg/kg), both of which contribute significantly to the fruit's antioxidant capacity. These compounds have demonstrated radical scavenging ability in laboratory tests with IC50 values of 4.9-6.9 μM, meaning they effectively neutralize free radicals at relatively low concentrations. The concentration of these bioactive compounds varies depending on the raspberry variety, growing conditions, and harvest timing.

### Can I get sufficient antioxidants from eating fresh raspberries versus taking supplements?

Fresh raspberries contain meaningful amounts of antioxidant compounds like ellagic acid and sanguiin H-6, though bioavailability from whole fruit may differ from concentrated extracts. The antioxidant content per serving in supplements is typically higher and more standardized than fresh fruit, which varies seasonally and by storage method. For individuals seeking consistent antioxidant intake, a combination of regular raspberry consumption and supplementation may provide complementary benefits, though robust clinical evidence on the superiority of either approach is limited.

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*Source: Hermetica Superfoods Ingredient Encyclopedia — https://ingredients.hermeticasuperfoods.com*
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