The diets react (see scores below)
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.
Nutritional profile
Six traits that cut across every diet.
Fiber & Plants
How much whole-plant food and fiber it delivers.
Healthy Fats
The quality of its fats (unsaturated, omega-3).
Whole / Unprocessed
How close it is to its natural, unprocessed form.
Gut Gentle
How easy it is on digestion (low FODMAP, few irritants).
Low Glycemic
How little it spikes your blood sugar.
Protein Density
How much protein it packs per calorie.
Controversy Index
Score range: 2–10/10. Higher controversy = more disagreement between diets.
Diet-Specific Tips for Raspberries
Keto — 8/10- 7g net carbs per cup
- 8g fiber per cup
- Lowest net carb berry
- Antioxidant rich
Vegan — 9/10- whole food
- no processing
- high nutritional value
- no animal products
Paleo — 9/10- Unprocessed whole food
- Very low glycemic impact
- High fiber and antioxidants
- Available to hunter-gatherers
Mediterranean — 9/10- Excellent fiber source
- High polyphenol content
- Low sugar relative to fiber
- Antioxidant properties
Whole30 — 10/10- Whole fruit
- No added sugar
- No processing
Low-FODMAP — 9/10- Very low fructan content
- Very low polyol content
- Generous serving size permitted
DASH — 9/10- Very high fiber
- Low sugar content
- High potassium
- Antioxidant-rich
- Low sodium
Zone — 9/10- Lowest glycemic index among fruits
- Highest fiber content
- Rich polyphenol profile
- Minimal net carbs
- 1 serving ≈ 1 cup
Anti-Inflammatory — 9/10- Anthocyanins
- Ellagic acid
- High fiber
- Low glycemic index
GLP-1 Friendly — 9/10- highest fiber content
- low sugar
- excellent fiber-to-sugar ratio
- high water content
- nutrient-dense