Raspberries are also high in fiber. One cup of raspberries has eight grams of fiber, which is about one quarter of the amount needed by most women. Raspberries are also high in a mineral called manganese, which is a powerful antioxidant and is an important component in fat and carbohydrate metabolism. Raspberries are diet-friendly. One cup has about 60 calories.
The best way to enjoy raspberries is to eat them right out of hand, but you can also add them to smoothies, breakfast cereal or yogurt.
Choose red, black or gold raspberries that are fresh and plump. Avoid berries that have any sign of mold. Keep raspberries in the refrigerator and consume them within a few days — they don’t keep very long.