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Raspberry nutrition, glycemic index, calories, net carbs & more

Raspberries, raw
*all the values are displayed for the amount of 100 grams
Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on March 21, 2022
Education: General Medicine at YSMU
Raspberry

Carbs in Raspberry

If we ignore 86% of the mass of the raspberry, which is water, we will notice it is primarily composed of carbohydrates. A 100g of raw, red raspberries provides 11.9 grams of carbs. This amount equals only 4% of the DV of carbohydrates.

According to our database, raspberry is higher in carbs than 65% of other foods.

Macronutrients chart

2% 12% 86%
Protein:
Daily Value: 2%
1.2 g of 50 g
2%
Fats:
Daily Value: 1%
0.65 g of 65 g
1%
Carbs:
Daily Value: 4%
11.94 g of 300 g
4%
Water:
Daily Value: 4%
85.75 g of 2,000 g
4%
Other:
0.46 g

Carbs per serving size

Usually, raspberries are served in one cup, equalling 123 grams.

One serving of raspberries contains 14.6g of carbs.

Different types

Carb content in raspberries can differ when the fruit is processed. For instance, if we take seedless raspberry puree, we will notice it has fewer carbs because most of the fiber is removed if the seeds are removed.

The frozen raspberry can be sweetened or unsweetened. Sweetened ones eventually provide more carbs (26.2g) than the raw type.

Carbohydrate type breakdown

The chart below shows that 2.4g of sugars in raspberry is fructose, 1.9g is glucose. The sucrose levels are low and can be ignored.

Carbohydrate type breakdown

0.2% 1.86% 2.35%
Starch: 0 g
Sucrose: 0.2 g
Glucose: 1.86 g
Fructose: 2.35 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Fiber in raspberry

Raspberry is packed with fiber. In this food, 6.5 grams of overall carbs are fibers.

Most of the fibers in raspberries are soluble.

Fiber content ratio for Raspberry

4.42% 6.5% 1.02%
Sugar: 4.42 g
Fiber: 6.5 g
Other: 1.02 g

COMPARISON WITH OTHER FOODS

Food

Carbs per serving

Carbs per 100g

Raspberry

14.6g (123g)

11.9g

Blueberry

21.5g (148g)

14.5g

Bananas

22.1g (110g)

20.1g

Strawberry

7.6g (100g)

7.6g

Blackberry

13.8g (144g)

9.6g

Article author photo Ani Harutyunyan
Education: General Medicine at YSMU
Last updated: March 21, 2022

Important nutritional characteristics for Raspberry

Raspberry
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
26 (low)
Insulin index ⓘ
N/A
Calories
52
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
5.44 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup (123 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-2.4 (alkaline)
85% Fiber
83% Vitamin C
65% Manganese
60% Folate, food
58% Carotene, alpha
Explanation: The given food contains more Fiber than 85% of foods. Note that this food itself is richer in Fiber than it is in any other nutrient. Similarly, it is relatively rich in Vitamin C, Manganese, Folate, food, and Carotene, alpha.

Raspberry Glycemic index (GI)

Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
26

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 8% 26% 16% 13% 14% 1% 12% 30% 88% 2% 7%
Calcium: 25 mg of 1,000 mg 3%
Iron: 0.69 mg of 8 mg 9%
Magnesium: 22 mg of 420 mg 5%
Phosphorus: 29 mg of 700 mg 4%
Potassium: 151 mg of 3,400 mg 4%
Sodium: 1 mg of 2,300 mg 0%
Zinc: 0.42 mg of 11 mg 4%
Copper: 0.09 mg of 1 mg 10%
Manganese: 0.67 mg of 2 mg 29%
Selenium: 0.2 µg of 55 µg 0%
Choline: 12.3 mg of 550 mg 2%

Mineral chart - relative view

Manganese
0.67 mg
TOP 35%
Calcium
25 mg
TOP 48%
Magnesium
22 mg
TOP 54%
Copper
0.09 mg
TOP 57%
Potassium
151 mg
TOP 70%
Iron
0.69 mg
TOP 71%
Zinc
0.42 mg
TOP 73%
Choline
12.3 mg
TOP 83%
Phosphorus
29 mg
TOP 84%
Selenium
0.2 µg
TOP 94%
Sodium
1 mg
TOP 98%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 88% 8% 9% 12% 20% 13% 16% 0% 20%
Vitamin A: 33 IU of 5,000 IU 1%
Vitamin E : 0.87 mg of 15 mg 6%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 26.2 mg of 90 mg 29%
Vitamin B1: 0.032 mg of 1 mg 3%
Vitamin B2: 0.038 mg of 1 mg 3%
Vitamin B3: 0.598 mg of 16 mg 4%
Vitamin B5: 0.329 mg of 5 mg 7%
Vitamin B6: 0.055 mg of 1 mg 4%
Folate: 21 µg of 400 µg 5%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 7.8 µg of 120 µg 7%

Vitamin chart - relative view

Vitamin C
26.2 mg
TOP 17%
Folate
21 µg
TOP 47%
Vitamin E
0.87 mg
TOP 49%
Vitamin K
7.8 µg
TOP 52%
Vitamin A
33 IU
TOP 54%
Vitamin B5
0.329 mg
TOP 71%
Vitamin B3
0.598 mg
TOP 76%
Vitamin B6
0.055 mg
TOP 77%
Vitamin B1
0.032 mg
TOP 81%
Vitamin B2
0.038 mg
TOP 85%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Fat type information

0.019% 0.064% 0.375%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.375 g

All nutrients for Raspberry per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 56% 5.44g 10 times less than Chocolate Chocolate
Protein 3% 84% 1.2g 2.4 times less than Broccoli Broccoli
Fats 1% 78% 0.65g 51.2 times less than Cheese Cheese
Carbs 4% 45% 11.94g 2.4 times less than Rice Rice
Calories 3% 86% 52kcal 1.1 times more than Orange Orange
Starch 0% 100% 0g N/A Potato
Fructose 3% 83% 2.35g 2.5 times less than Apple Apple
Sugar N/A 49% 4.42g 2 times less than Coca-Cola Coca-Cola
Fiber 26% 15% 6.5g 2.7 times more than Orange Orange
Calcium 3% 48% 25mg 5 times less than Milk Milk
Iron 9% 71% 0.69mg 3.8 times less than Beef Beef
Magnesium 5% 54% 22mg 6.4 times less than Almond Almond
Phosphorus 4% 84% 29mg 6.3 times less than Chicken meat Chicken meat
Potassium 4% 70% 151mg Equal to Cucumber Cucumber
Sodium 0% 98% 1mg 490 times less than White Bread White Bread
Zinc 4% 73% 0.42mg 15 times less than Beef Beef
Copper 10% 57% 0.09mg 1.6 times less than Shiitake Shiitake
Vitamin A 1% 54% 33IU 506.2 times less than Carrot Carrot
Vitamin E 6% 49% 0.87mg 1.7 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 29% 17% 26.2mg 2 times less than Lemon Lemon
Vitamin B1 3% 81% 0.03mg 8.3 times less than Pea Pea
Vitamin B2 3% 85% 0.04mg 3.4 times less than Avocado Avocado
Vitamin B3 4% 76% 0.6mg 16 times less than Turkey meat Turkey meat
Vitamin B5 7% 71% 0.33mg 3.4 times less than Sunflower seed Sunflower seed
Vitamin B6 4% 77% 0.06mg 2.2 times less than Oat Oat
Folate 5% 47% 21µg 2.9 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 7% 52% 7.8µg 13 times less than Broccoli Broccoli
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 0% 91% 0.02g 310.3 times less than Beef Beef
Monounsaturated Fat N/A 83% 0.06g 153.1 times less than Avocado Avocado
Polyunsaturated fat N/A 68% 0.38g 125.8 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 52
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 1mg
4%
Total Carbohydrate 12g
28%
Dietary Fiber 7g
Total Sugars g
Includes ? g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 25mg 3%

Iron 1mg 13%

Potassium 151mg 4%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Raspberry nutrition infographic

Raspberry nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.