Raspberries are packed with important nutrients for your health, and they are naturally sweet and delicious without extra sugar or other potentially harmful additives. Unfortunately, they can be rather fragile and difficult to transport. Dehydrated raspberries can be far more convenient, while still incredibly nutritionally beneficial.
Calories, Fat, Cholesterol and Sodium
One third of a cup of dried raspberries contains 130 calories, and only 10 mg of sodium. It contains 0.5 g of total fat, with no cholesterol, saturated fat or trans fat content. This can make them a significantly better snack for your health than many more processed foods with high salt and fat content. According to the Harvard School of Public Health, consuming more foods with low saturated fat content can reduce your risk of heart disease and similar health conditions.
Carbohydrates and Protein
One serving of dehydrated raspberries contains 1 g of protein and 32 g of total carbohydrates, with 30 g of sugars and 1 g of dietary fiber. Natural sources of carbs that also provide fiber tend to be more beneficial to your health than simple carbs such as many processed snack foods. Most individuals should consume about 25 to 30 g of fiber per day to maintain the health of their digestive systems, according to the Harvard School of Public Health.
Vitamins
Your body uses vitamin A to help maintain the health of your eyes, bones and immune system. One serving of dehydrated raspberries can provide about 4 percent of a typical daily recommended intake of vitamin A for a person on a 2,000-calorie daily diet. The raspberries also provide about 2 percent of a typical daily recommendation of vitamin C.
Minerals
Each serving of dried raspberries provides about 10 percent of a typical person's daily requirement of calcium -- again, based on a 2,000 calorie per day diet. They also provide about 2 percent of a daily requirement of iron, which is a crucial component of red blood cells that allows your system to transport oxygen as needed.
References
- StoneRidgeOrchards.com: Raspberries
- Harvard School of Public Health; "Replacing Saturated Fat with Polyunsaturated Fat May Cut Heart Disease Risk'; March 2010
- University of Maryland Medical Center; "Fiber"; February 2010
- University of Maryland Medical Center; "Vitamin A -- All Information"; March 2009
- Office of Dietary Supplements: Dietary Supplement Fact Sheet -- Iron
