How the diets react
Diet Ratings
1 cup (~123g) contains ~7g net carbs (high fiber offsets total carbs). Most keto-friendly berry option. Moderate portions fit easily within daily carb limits.
Whole plant food, naturally vegan, high in fiber and antioxidants. No animal-derived ingredients or processing.
Excellent paleo berry. Very low sugar, high fiber, nutrient-dense, and rich in antioxidants. Wild berries were dietary staples for Paleolithic humans. No anti-nutrients.
Raspberries are nutrient-dense berries with exceptional fiber content, polyphenols, and antioxidants. They are strongly encouraged in Mediterranean diet as part of daily plant-based food consumption.
Plant-derived berry with carbohydrates and plant compounds. Excluded from carnivore diet as a plant food.
Whole fruit with no added ingredients. Explicitly compliant as a natural fruit allowed on Whole30.
Monash University rates raspberries as low-FODMAP at a generous serving of 1 cup (125g). They are among the lowest-FODMAP berries with minimal fermentable carbohydrates.
Excellent DASH fruit. Very high in fiber, low in natural sugars, rich in potassium and antioxidants. Low sodium. One of the most nutrient-dense fruits.
Lowest glycemic fruit with exceptional fiber-to-carb ratio and polyphenol content. Minimal net carbs. One of Dr. Sears' top-tier fruit recommendations for Zone.
Exceptionally high in anthocyanins, ellagic acid, and fiber. Among the most anti-inflammatory fruits with strong antioxidant capacity. Low glycemic impact with excellent nutrient density.
Highest fiber among common fruits (6.5g per 100g), low sugar (5.4g per 100g), excellent fiber-to-sugar ratio, high water content (85%), nutrient-dense. Ideal GLP-1 fruit choice.
Controversy Index
Score range: 2–10/10. Higher controversy = more disagreement between diets.