5+ A Day



In New Zealand raspberries are available in December and January.


Storage and Handling

Store in the refrigerator. Handle all fresh produce with care and wash before eating.



Raspberries are native to most European countries.  They were cultivated in Europe in the 16th century.



  • Raspberries are mainly red in colour but have cousins that are yellow or black
  • The high number of seeds give raspberries their high dietary fibre content
  • In botanical terms, raspberries are not berries at all but are a bunch of numerous druplets (fleshy fruit around a seed)


Growing Facts

  • Raspberries need a cool sunny climate with shelter from the wind and little rain to produce good berries

Nutrition Information

1 cup = 136 g

  Average Quantity per serving % Daily Intake per serve Average Quantity per 100 g
Energy (kJ/Cal) 196/47 2% 144/35
Protein (g) 1.4 3% 1.1
Fat, total (g) 0.8 1% 0.6
- saturated (g) 0.03 0% 0.02
Available carbohydrate (g) 6.4 2% 4.7
- sugars (g) 6.3 7% 4.6
Dietary Fibre (g) 4.2 14% 3
Sodium (mg) 3 0% 2
Vitamin C (mg) 18 46% RDI* 14
Folate (µg) 45 22% RDI* 33
Manganese (mg) 1.02 20% ESADDI** 0.75
Potassium (mg) 231   170

Percentage Daily Intakes are based on an average adult diet of 8700 kJ

Your daily Intakes may be higher or lower depending on your energy needs

*Recommended Dietary Intake (Average Adult)

**Estimated Safe and Adequate Daily Dietary Intake


Source: FOODfiles 2016