Raspberries, wild (Northern Plains Indians)
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 26.4 MG | 29% | |
| Thiamin | 0.0 MG | 2% | |
| Riboflavin | 0.1 MG | 6% | |
| Niacin | 1.0 MG | 6% | |
| Pantothenic acid | 0.3 MG | 6% | |
| Vitamin B-6 | 0.1 MG | 6% | |
| Folate, total | 5 UG | 1% | |
| Choline, total | 9.5 MG | 2% | |
| Vitamin A, RAE | 2 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.6 MG | 4% | |
| Vitamin K (phylloquinone) | 6.6 UG | 6% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 36 MG | 3% | |
| Iron, Fe | 0.6 MG | 4% | |
| Magnesium, Mg | 26 MG | 6% | |
| Phosphorus, P | 41 MG | 3% | |
| Potassium, K | 175 MG | 4% | |
| Sodium, Na | 4 MG | 0% | |
| Zinc, Zn | 0.5 MG | 4% | |
| Copper, Cu | 0.1 MG | 11% | |
| Manganese, Mn | 0.4 MG | 16% |
Nutrition Highlights
- Low in calories with 62 kcal per 100g.
- Very low in fat (0.3g per 100g).
- High in dietary fiber (7.5g per 100g), supporting digestive health.
- Good source of Vitamin C, total ascorbic acid (29% DV).
About Raspberries, wild (Northern Plains Indians)
These small, vibrant berries are a nutrient-dense fruit known for their bright red color, delicate texture, and sweet-tart flavor. They grow wild in certain regions and have been traditionally harvested by Indigenous communities for generations. Each serving is low in calories but rich in dietary fiber, which supports digestive health and helps maintain steady blood sugar levels. They also provide a modest amount of vitamin C, an antioxidant that plays a role in immune function and skin health, along with small amounts of minerals like manganese.
In the kitchen, these berries are incredibly versatile. They can be enjoyed fresh as a snack, added to cereals, yogurt, or salads for a burst of flavor, or incorporated into baked goods like muffins and tarts. They also freeze well, making them a convenient option for smoothies or sauces year-round. Because of their natural sweetness and acidity, they pair beautifully with both sweet and savory dishes, from desserts to glazes for meats. Their high fiber content and low glycemic impact make them a smart choice for those mindful of blood sugar balance or seeking nutrient-rich, whole-food options.
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