Raspberries and blackberries are a deliciously healthy snack or ingredient. A 125g punnet of raspberries is an excellent source of fibre, good source of vitamin C, a source of folate and low in kilojoules. A 125g punnet of blackberries is an excellent source of fibre, low in kilojoules, a good source of both vitamin C and vitamin K and a source of folate.

  • Fibre is important to help keep bowel movements regular.
  • Vitamin C helps you absorb iron from food, supports immune function, is necessary for normal brain function and helps protect from free radical damage.
  • Vitamin K is an important vitamin in enabling the blood to clot and contributes to normal growth and development in children.
  • Folate helps immune system function, helps to reduce tiredness and fatigue, is necessary for normal blood formation and is especially important during pregnancy.

  Rasberries 125g Blackberries 125g
Energy 185.75 193.63
Protein 1.50 1.75
Saturated Fat 0.13 0.00
Carbohydrate  9.25 9.38
Sugars 8.75 9.38
Fibre 7.63  7.63
Vitamin C 40.00 47.50
Vitamin E 0.96 1.75
Vitamin K* 9.75  24.75
Folate 42.50 45.00
Sodium 1.25 0.00


Raspberry and Blackberries Health and Nutrition Overview

Fresh raspberries and blackberries are a popular inclusion in the Australian diet, known for their sweet decadent flavour and culinary versatility. However, the lesser told story is that raspberries and blackberries offer a host of nutritional benefits while also being naturally low in energy density.

Consumers often hear about the latest ‘super foods’ being Amazonian berries or a revival of another ancient grain. However, scientific research demonstrates Australian raspberries and blackberries are super in their own right, an excellent source of fibre, key vitamins and minerals, and antioxidant activity.

With similar nutrition profiles, this newly developed report provides an overview of the health benefits of raspberries and blackberries, along with a summary of the available scientific research over the past decade.

Happy Eating!

Emma Stirling, (APD)

Download Berries Health and Nutrition Overview 2016