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Raspberries calories and nutrition facts
100 grams of raspberries contains 52 calories, with 1.2 g of protein, 11.9 g of carbohydrate and 0.7 g of fat. It provides 6.5 g of fiber and 4.4 g of sugar per 100 g. Most of its calories come from carbohydrate.
Raspberries are the fibre champion of the fruit bowl: 6.5 g per 100 g, so a single cup delivers about 8 g — roughly a third of a day's target — for only 64 calories. The seeds are that fibre, which is why they satisfy far beyond their weight. They bruise if you look at them wrong; frozen ones are cheaper, picked riper and fine for porridge and smoothies.
Where the calories come from
Protein 8% Carbs 81% Fat 11%
How raspberries compares
Per 100 g, against the closest fruit in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Raspberries | 52 kcal | 1.2 g | 11.9 g | 0.7 g |
| Frozen unsweetened boysenberries | 50 kcal | 1.1 g | 12.2 g | 0.3 g |
| Roselle | 49 kcal | 1 g | 11.3 g | 0.6 g |
| Raspberry puree | 55 kcal | 1.1 g | 11.5 g | 1 g |
| Frozen unsweetened blueberries | 51 kcal | 0.4 g | 12.2 g | 0.6 g |
Nutrition facts for raspberries
| Nutrient | Per 100 g | Per 1 cup |
|---|---|---|
| Calories | 52 kcal | 64 kcal |
| Protein | 1.2 g | 1 g |
| Carbohydrate | 11.9 g | 15 g |
| Fat | 0.7 g | 1 g |
| Fiber | 6.5 g | 8 g |
| Sugar | 4.4 g | 5 g |
| Saturated fat | 0 g | 0 g |
| Salt | 0 g | 0 g |
Print an EU-style nutrition label for raspberries — per 100 g and per portion.
Vitamins and minerals in raspberries
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Manganese | 0.67 mg | 29% |
| Vitamin C | 26.2 mg | 29% |
| Copper | 0.09 mg | 10% |
| Vitamin K | 7.8 µg | 7% |
| Vitamin E | 0.87 mg | 6% |
| Magnesium | 22 mg | 5% |
| Iron | 0.69 mg | 4% |
| Zinc | 0.42 mg | 4% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common raspberries servings
How many calories in a portion of raspberries — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 10 raspberries (19 g) | 9.9 kcal | 0.2 g | 2.3 g | 0.1 g |
| 100 g (100 g) | 52 kcal | 1 g | 12 g | 1 g |
| 1 cup (123 g) | 64 kcal | 1 g | 15 g | 1 g |
| 1 pint as purchased (312 g) | 162 kcal | 4 g | 37 g | 2 g |
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Frequently asked questions
How many calories are in raspberries?
Raspberries has 52 calories per 100 grams. A typical serving of 1 cup (123 g) has about 64 calories.
How much protein is in raspberries?
Raspberries contains 1.2 g of protein per 100 g, or about 1 g per 1 cup.
How much sugar is in raspberries?
Raspberries contains 4.4 g of sugar per 100 g. Nutrition values are reference figures; brands and preparation change the real amount, so weigh and log what you actually eat.
How much fiber does raspberries have?
Raspberries has 6.5 g of fiber per 100 g. Reference intakes for adults are around 25-30 g of fiber per day, so it contributes meaningfully.
Are these raspberries calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #167755 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
