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

Serving size: 1/2 cup - 68g

Avg Quantity per serving Avg Quantity per 100g
Energy (kJ/Cal) 98/23 144/34
Protein (g) 0.7 1.1
Fat, total (g) 0.4 0.6
- saturated (g) trace trace
Carbohydrate (g) 3.2 4.7
- sugars (g) 3.1 4.6
Dietary Fibre (g) 2.1 3.1
Sodium (mg) 1 2
Vitamin C (mg) 9.5 14
Folate (ug) 22 33
Iron (mg) 0.3 0.4

Source: The Concise New Zealand Food Composition Tables, 8th Edition, Plant & Food Research

print forward