Does Red Raspberry Have Iron? A Look at the Nutritional Profile

December 2, 2025 •

4 min read

According to USDA data, a single one-cup serving of fresh red raspberries provides approximately 0.85 mg of iron. This confirms that yes, red raspberry does have iron, but it's important to understand the context of this mineral within the berry's overall nutritional profile.

Quick Summary

Red raspberries contain a modest amount of non-heme iron, which is complemented by high levels of vitamin C that enhance absorption. While not a primary iron source, it can contribute to daily intake when part of a balanced diet.

Key Points

Contains Non-Heme Iron: Red raspberries possess a small amount of non-heme iron, the type found in plant-based foods.
Rich in Vitamin C: The high concentration of vitamin C in raspberries is crucial for enhancing the body's absorption of the non-heme iron.
Not a Primary Iron Source: While nutritious, raspberries are not a major source of iron and should be part of a diet that includes other, more potent iron-rich foods.
Fiber and Antioxidant Rich: Beyond iron, raspberries are an excellent source of dietary fiber and potent antioxidants, which contribute to overall health and disease prevention.
Dietary Versatility: Easily incorporated into various meals like smoothies, salads, and cereals, raspberries can effectively boost nutrient intake.
Boosts Absorption: Pairing raspberries with other iron-rich plant foods like spinach is a smart strategy to improve iron absorption.

Red raspberries (Rubus idaeus) are a versatile and delicious fruit, celebrated for their sweet-tart flavor and vibrant color. But beyond their taste, they are packed with a variety of essential vitamins and minerals that contribute to overall health. A common question among health-conscious individuals is about their mineral content, specifically, "Does red raspberry have iron?" The answer is yes, they do contain iron, though the amount is not as high as in other well-known sources. Understanding the type of iron found in raspberries and how it interacts with other nutrients is key to appreciating their role in a balanced diet.

The Iron Content in Red Raspberries

Red raspberries contain non-heme iron, the type of iron found in plant-based foods. In contrast, heme iron comes from animal products and is more readily absorbed by the body. The iron in raspberries, while present, is not substantial enough to be considered a major source of this vital mineral for most people. For perspective, the recommended daily intake for adult males is 8 mg, while pre-menopausal adult females require 18 mg. The approximately 0.85 mg found in a cup of raspberries is a modest contribution. However, the story doesn't end there, as other nutrients in the berry play a crucial role in making this iron more available to the body.

Vitamin C: The Absorption Ally

One of the most significant aspects of a raspberry's nutritional makeup is its high vitamin C content. A cup of raspberries contains over half of the recommended daily intake of vitamin C. This is critical because vitamin C is a powerful enhancer of non-heme iron absorption. By consuming raspberries, you are getting a two-for-one benefit: the iron itself and the vitamin C that helps your body use it more efficiently. This makes them a more effective source of non-heme iron than many other plant-based foods lacking this synergistic combination.

Raspberry vs. Other Iron Sources

When evaluating raspberries as an iron source, it's helpful to compare them with other common iron-rich foods. This puts their contribution into proper context. While raspberries are a healthy part of a varied diet, they should not be relied upon as a primary source of iron, especially for those with deficiency concerns.


Food (per standard serving)	Iron Content (mg)	Type of Iron	Notes
Red Raspberry (1 cup)	~0.85	Non-heme	Contains high vitamin C to aid absorption.
Cooked Spinach (1/2 cup)	~3.4	Non-heme	Much higher iron concentration.
Lentils (3/4 cup cooked)	~3.3–4.9	Non-heme	A very good plant-based source.
Beef (75g)	~1.5–2.4	Heme	More easily absorbed by the body.
Fortified Cereal (per serving)	~4.5–8.7	Non-heme	A convenient, processed source.

Beyond Iron: The Full Nutritional Profile

Red raspberries are far more than just a source of a trace mineral. They are a nutritional powerhouse, offering a wide array of health benefits.

Fiber: With 8 grams of fiber per cup, raspberries are an excellent source of dietary fiber, promoting digestive health and helping with weight management by increasing satiety.
Antioxidants: Raspberries are rich in antioxidants, such as vitamin C and quercetin, which protect cells from damage caused by free radicals. This can help reduce the risk of chronic diseases like heart disease and cancer.
Manganese: A single cup also provides a significant portion of your daily manganese needs, a mineral vital for bone health and metabolism.
Other Minerals: They contain several other important minerals, including magnesium, phosphorus, and potassium, all of which play crucial roles in bodily functions.

Creative Ways to Add Raspberries to Your Diet

Since they are a good source of iron, and even better for absorption due to their vitamin C, incorporating red raspberries into your meals is a smart move. Their versatility makes this easy to do.

In Smoothies: Blend fresh or frozen raspberries with spinach (another iron source) and a splash of orange juice (for extra vitamin C) for a nutrient-packed smoothie.
On Cereal or Oatmeal: Top your morning bowl with a handful of fresh berries to start your day with a boost of fiber and vitamins.
In Salads: Toss fresh raspberries into a spinach salad. The combination of non-heme iron from the spinach and the vitamin C from the raspberries is highly beneficial for absorption.
As a Snack: Enjoy them on their own as a naturally sweet and low-calorie snack. Frozen raspberries can also be a refreshing alternative to a sugary dessert.
In Yogurt: Mix them into a bowl of Greek yogurt or cottage cheese for added flavor and nutrients. For an extra iron boost, sprinkle some pumpkin seeds on top.

For more detailed nutritional information on red raspberries, consult the resources provided by the National Institutes of Health.

Conclusion

In summary, red raspberries do contain iron, though the amount is relatively modest. What makes them a valuable contributor to your iron intake is the high level of vitamin C, which significantly enhances the absorption of the non-heme iron present. While they should not be your sole source of iron, incorporating them into a varied, balanced diet alongside other iron-rich foods is a delicious and effective strategy for maximizing your nutritional benefits. The berry's numerous other vitamins, minerals, and antioxidants further cement its status as a healthy and beneficial dietary addition. So, next time you enjoy a handful of red raspberries, you can appreciate not just their flavor, but their full nutritional story as well.

Frequently Asked Questions

Red raspberries are not considered a primary or high-level source of iron compared to foods like red meat, lentils, or spinach. However, they do contain a modest amount of non-heme iron that is better absorbed due to their high vitamin C content.

A one-cup serving of fresh red raspberries contains approximately 0.85 mg of iron. This contributes to your daily iron needs but is not a significant amount on its own.

Cooking methods generally do not destroy the mineral content of foods. While some nutrients like vitamin C might be reduced with high heat, the mineral iron is stable during cooking. Therefore, the iron content in cooked or frozen raspberries should remain largely unaffected.

The iron found in red raspberries is non-heme iron, which is the form present in all plant-based foods. It is less readily absorbed by the body than heme iron, which is found in animal products.

The best way to increase the absorption of non-heme iron from red raspberries is to consume them along with foods high in heme iron (like lean meat) or, more importantly, with other foods rich in vitamin C. Since raspberries are already high in vitamin C, combining them with other non-heme iron sources is an effective strategy.

Yes, all varieties of raspberries, including black, purple, and golden, contain iron and other minerals. The specific nutritional content may vary slightly between varieties, but the presence of non-heme iron is consistent across the fruit type.

While raspberries contain iron and vitamin C, they are not a powerful enough source to be a primary treatment for iron deficiency anemia. People with this condition should focus on consuming iron-rich foods like red meat, lentils, and fortified cereals and consult a healthcare provider for personalized advice.