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Raspberry nutrition: calories, carbs, GI, protein, fiber, fats

Raspberries, raw
*all the values are displayed for the amount of 100 grams
Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on August 21, 2023
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
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% 84%
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.

 Carbs per 100g
Seedless raspberry puree7.99g
Frozen raspberry unsweetened12.6g
Frozen raspberry sweetened26.2g

Carbohydrate Type Breakdown

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

Carbohydrate type breakdown

5% 42% 53%
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

37% 54% 9%
Sugar: 4.42 g
Fiber: 6.5 g
Other: 1.02 g

COMPARISON WITH OTHER FOODS

FoodCarbs per servingCarbs per 100g
Raspberry14.6g (123g)11.9g
Blueberry21.5g (148g)14.5g
Bananas22.1g (110g)20.1g
Strawberry7.6g (100g)7.6g
Blackberry13.8g (144g)9.6g

What Do 52 Calories or 100 Grams of Raspberry Look Like?

We measured what 100 grams of raspberries look like to help you visualize their weight and calories. As evident in the picture, approximately 33 raspberries make up 100 grams, equating to 52 calories. This implies that one serving of raspberries (123g) contains 64 calories.

Keep in mind that the actual weight and calorie content may vary depending on the size and ripeness of the raspberries.

Article author photo Ani Harutyunyan
Education: General Medicine at YSMU
Last updated: August 21, 2023
Medically reviewed by Elen Khachatrian

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)
Glycemic load 2 (low)
Calories ⓘ Calories per 100-gram serving 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)
Oxalates ⓘ https://www.researchgate.net/publication/259133562 18mg
TOP 15% Fiber ⓘHigher in Fiber content than 85% of foods
TOP 17% Vitamin C ⓘHigher in Vitamin C content than 83% of foods
TOP 35% Manganese ⓘHigher in Manganese content than 65% of foods
TOP 40% Folate, food ⓘHigher in Folate, food content than 60% of foods
TOP 42% Alpha Carotene ⓘHigher in Alpha Carotene content than 58% of foods

Raspberry calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 52
Calories in 1 cup 64 123 g
Calories in 1 pint as purchased, yields 162 312 g
Calories in 10 raspberries 10 19 g

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

Raspberry Glycemic load (GL)

2

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

4% 14% 82%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.375 g

All nutrients for Raspberry per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 52kcal 3% 86% 1.1 times more than OrangeOrange
Protein 1.2g 3% 84% 2.4 times less than BroccoliBroccoli
Fats 0.65g 1% 78% 51.2 times less than Cheddar CheeseCheddar Cheese
Vitamin C 26.2mg 29% 17% 2 times less than LemonLemon
Net carbs 5.44g N/A 56% 10 times less than ChocolateChocolate
Carbs 11.94g 4% 45% 2.4 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.69mg 9% 71% 3.8 times less than BeefBeef
Calcium 25mg 3% 48% 5 times less than MilkMilk
Potassium 151mg 4% 70% Equal to CucumberCucumber
Magnesium 22mg 5% 54% 6.4 times less than AlmondAlmond
Sugar 4.42g N/A 49% 2 times less than Coca-ColaCoca-Cola
Fiber 6.5g 26% 15% 2.7 times more than OrangeOrange
Copper 0.09mg 10% 57% 1.6 times less than ShiitakeShiitake
Zinc 0.42mg 4% 73% 15 times less than BeefBeef
Starch 0g 0% 100% N/APotato
Phosphorus 29mg 4% 84% 6.3 times less than Chicken meatChicken meat
Sodium 1mg 0% 98% 490 times less than White BreadWhite Bread
Vitamin A 33IU 1% 54% 506.2 times less than CarrotCarrot
Vitamin A RAE 2µg 0% 68%
Vitamin E 0.87mg 6% 49% 1.7 times less than KiwifruitKiwifruit
Selenium 0.2µg 0% 94%
Manganese 0.67mg 29% 35%
Vitamin B1 0.03mg 3% 81% 8.3 times less than Pea rawPea raw
Vitamin B2 0.04mg 3% 85% 3.4 times less than AvocadoAvocado
Vitamin B3 0.6mg 4% 76% 16 times less than Turkey meatTurkey meat
Vitamin B5 0.33mg 7% 71% 3.4 times less than Sunflower seedSunflower seed
Vitamin B6 0.06mg 4% 77% 2.2 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 7.8µg 7% 52% 13 times less than BroccoliBroccoli
Folate 21µg 5% 47% 2.9 times less than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.02g 0% 91% 310.3 times less than BeefBeef
Monounsaturated Fat 0.06g N/A 83% 153.1 times less than AvocadoAvocado
Polyunsaturated fat 0.38g N/A 68% 125.8 times less than WalnutWalnut
Fructose 2.35g 3% 83% 2.5 times less than AppleApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. 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.