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Raspberries and Summer Sunshine

There are so many foods that remind us of summer. What is yours?

While raspberries may not be on your list or high on it, consider them: sweet, tart, juicy, delicate, finger-staining raspberries to enjoy in a bowl on your patio in the summer sunshine.

Nutritionally, 1 cup of raspberries contains around 64 calories, 15g carbohydrate, 8g fiber, and is a source of vitamins and minerals, including vitamin C, folate, and potassium. Raspberries contain almost no fat, protein, or sodium.

  • Buy: Look for firm, plump, and dry raspberries. Avoid mushed or shriveled berries or those with mold. If buying frozen raspberries, look for those without added sugar (unsweetened).
  • Price: According to the U.S. Department of Agriculture, fresh raspberries cost around $7.00 per pound (or about $2.33 per 1 cup) on average. Raspberries are expensive fruits, so look for them in-season to get the best value. Buying frozen helps reduced the cost to around $1.50 per cup.
  • Store: Raspberries are delicate fruits with a short shelf-life. Ensure raspberries are dry and remove any mushed berries. Store in the refrigerator in a shallow container for just a few days.
  • Prepare: Wash fresh raspberries only when ready to eat. Storing with moisture on the berries speeds up decay and reduces quality.
  • Eat: Raspberry recipes range from salads to desserts and sauces to jams and jellies. Of course, you can always eat them whole. (Using raw vegetables and fruits makes it very important to wash produce and follow food safety recommendations.)


Raspberry Orange Spinach Salad with Toasted Almonds (serves 7, 1 ½ cup serving)

Oranges are not typically in-season in summer. Consider other fruits in their place for this recipe, such as peaches or apricots.

5 ounces baby spinach
1/2 cup roasted sliced almonds
1 cup fresh raspberries
1 fresh orange, peeled and sectioned


1/3 cup canola oil
1/4 cup raspberry vinegar
3 tablespoons orange juice
1/4 teaspoon salt
Freshly ground pepper to taste
    1. Wash spinach and raspberries and drain well.
    2. Toast almonds by heating in a medium skillet. Stir frequently for 3 to 4 minutes until fragrant.
    3. Mix spinach, raspberries and orange sections. Sprinkle with almonds.
    4. To prepare dressing: Add oil, vinegar, orange juice, salt and pepper to a jar with a tight-fitting lid; shake well to combine.
    5. Divide into 7 - 1 ½ cup servings and serve with 2 tablespoons of dressing per serving.
      Source: University of Illinois Extension, Fiesta of Flavors

      Nutritional analysis per serving: 162 calories, 13g fat, 98mg sodium, 10g carbohydrate, 1g fiber, 2g protein