You already know that no one food is magic when it comes to weight loss. Rather, it’s a combination of factors—like what and how much you eat, lifestyle habits and genetics—that influence your weight. And while all vegetables and fruits offer an array of nutrients that contribute to good health, certain ones, like raspberries, could be more beneficial for helping you get to—and maintain—a healthy weight.

If your goal is to lose weight, make sure you’re eating raspberries. These sweet little fruits are packed with fiber and antioxidants and have a satisfyingly sweet taste. Here’s how they can support weight loss.

Loaded with Fiber

One cup of raspberries, either fresh or frozen, provides 8 grams of fiber, according to the USDA. That’s roughly one-quarter of the daily recommended fiber intake for men and women, per the 2020-2025 Dietary Guidelines for Americans.

Fiber offers numerous health benefits. In addition to promoting weight loss, fiber helps keep you regular, slows down digestion and prevents sudden spikes in blood sugar for steadier energy throughout the day.

What’s more, fiber is prebiotic, providing food for the bacteria in your gut to feed on. This means consuming fiber is key for a diverse and balanced gut microbiome, which plays a role in other aspects of your health, including immune system function.

Anti-Inflammatory Properties

Antioxidants found in vegetables and fruits play a huge role in protecting your body’s cells by neutralizing harmful free radicals to reduce disease-causing inflammation. And you just have to look at the gorgeous red hue of raspberries to know they’re packed with antioxidants. In fact, raspberries contain specific antioxidants called anthocyanins, according to a 2022 review in the journal Antioxidants, and are also an excellent source of vitamin C, another antioxidant.

Naturally Sweet

Raspberries contain natural sugar that can satisfy your sweet tooth. Eat them by the handful or add them to a yogurt cereal bowl, oatmeal, muffins and more. We love them in our Breakfast Lemon, Raspberry & Cream Cheese Oatmeal Cakes!

Other Things to Consider When Trying to Lose Weight

Before you start your weight-loss journey, consider your goals and motivation. For example, your goal might be to decrease your blood sugar or blood pressure in order to reduce your risk of developing type 2 diabetes or heart disease. You might also want to lose weight so that you can move more easily without discomfort or be able to chase your kids around the park.

Remember that weight loss is not about achieving a specific number on the scale. Rather, it’s about achieving a lifestyle that involves a healthy diet, regular physical activity and other healthy habits, states the CDC.

Weight loss also doesn’t happen overnight and requires commitment and lifestyle changes to maintain long-term. While most people focus primarily on nutrition and exercise when trying to lose or maintain weight, other lifestyle habits are just as important. This includes getting enough quality sleep on a regular basis and paying attention to your stressors.

It’s important to note that if you have a history of disordered eating or eating disorders, following a diet can be a risk factor for triggering your symptoms. We recommend you talk to your primary care provider, a registered dietitian or a behavioral health professional to support you in reaching your health goals.

The Bottom Line

Contrary to what some diets tout, trying to lose weight does not mean you have to give up fruit. Raspberries are a favorite fruit to support weight loss because they’re low in calories, high in fiber and naturally sweet. You can add raspberries to everything from smoothies and muffins to salads and desserts.