Nutrition for Raspberries

Calories, Protein, Vitamins and More


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Raspberries Nutrition Summary

One cup of raspberries (123 grams or 0.3 lb) contains 64 calories and 1.5 grams of protein. Raspberries consists of 86% water, 12% carbohydrates, 1% protein, and less than 1% of fat.

Raspberries are an excellent source of a few nutrients, including dietary fiber and Vitamin C. It also contains significant amounts of calcium, potassium, manganese and Vitamin K.

In one cup of raspberries:

  • Calories: 64
  • Protein: 1.5 g
  • Sugar: 5.4 g
  • Dietary fiber: 8 g
  • Fat: 0.8 g
  • Sodium: 1.2 mg
There is no significant amounts of saturated fat or cholesterol in raspberries.

See the Raspberries Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Raspberries, raw.

Calories in Raspberries

Raspberries have 64 calories per cup or 52 calories for every 100 grams. Most of its calories are from carbohydrates.

82 percent of calories in raspberries are from carbohydrates, 10% of calories are from fat and 8% of calories are from protein.

Calories from Carbs

The majority, or 82% of the calories in raspberries are from carbohydrates. The carbs in raspberries are mostly in the form of dietary fiber and sugar (60% and 40%). An excellent high-fiber food, a single cup of raspberries contains 32% of recommended daily values or 8 grams of dietary fiber.

  • Dietary fiber: 8 g
  • Sugar: 5.4 g
There is no significant amounts of starch in raspberries.

Calories from Fat

A small portion, or 10% the calories in raspberries are from fat. Raspberries are very low in total fat, with 0.8 grams per cup. It also is cholestrol free. Most of the fat in raspberries are healthier unsaturated fats:

  • Total fat: 0.8 g
  • Monounsaturated fat: 0.1 g
  • Polyunsaturated fat: 0.5 g
There is no significant amounts of cholestrol or saturated fat in raspberries.

Omega-3 and Omega-6 in Raspberries

Raspberries are a source of healthy omega-3 fatty acids, containing a total of 0.15 grams for every cup. It contains significant amounts of alpha linoleic acid. [2]

  • alpha linoleic acid: 0.15 g
Also a source of omega-6 fatty acids, every cup of raspberries contain a total of 0.3 grams of omega-6. In addition, a large portion of the omega-6 in raspberries come from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.31 g
The omega-6 to omega-3 ratio in raspberries is 2.1: 1.

Calories Similar to Raspberries

Some other fruits or fruit juices with similar calories to raspberries by weight:

Protein in Raspberries

One cup of raspberries has 1.5 grams of protein or about 3% of daily recommended intake. Raspberries are relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

  • Protein: 1.48 g
There is no significant amounts of tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine or histidine in raspberries.

Protein Similar to Raspberries

Some other fruits or fruit juices with similar amounts of protein to raspberries by weight:

Vitamins and Minerals in Raspberries

An good source of nutrients, raspberries contain abundant amounts of Vitamin C. In fact, a single cup of raspberries contains 43% of recommended daily values or 32.2 mg of Vitamin C.

Vitamins in raspberries (1 cup):
  • Vitamin a: 2.5 ug
  • Niacin: 0.7 mg
  • Vitamin b6: 0.1 mg
  • Vitamin c: 32.2 mg
  • Vitamin e: 1.1 mg
  • Folate: 25.8 ug
  • Vitamin k: 9.6 ug
Minerals in raspberries (1 cup):
  • Calcium: 30.8 mg
  • Potassium: 185.7 mg
  • Iron: 0.8 mg
  • Magnesium: 27.1 mg
  • Zinc: 0.5 mg
  • Selenium: 0.2 ug
  • Phosphorus: 35.7 mg
  • Copper: 0.1 mg
  • Manganese: 0.8 mg
  • Choline: 15.1 mg
There is no significant amounts of thiamin, riboflavin, pantothenic acid or vitamin b12 in raspberries.

Similar to Raspberries for Vitamin C

Here are some other fruits or fruit juices with similarly abundant amounts of Vitamin C to raspberries:

Flavonoids and Carotenoids in Raspberries [3]

Raspberries contain a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene, alpha-carotene and lutein + zeaxanthin and flavonoids quercetin. In one cup of raspberries:

  • beta-carotene: 15 ug
  • alpha-carotene: 20 ug
  • lutein + zeaxanthin: 167 ug
  • Quercetin: 1.29 mg

Raspberries Nutrition Chart

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Raspberries in Cooking

Raspberries are in the top 10% of most popular ingredients for recipes. Raspberries can be consumed raw. Most recipes call for one or two cups of raspberries.

Friends and Relatives of Raspberries

Foods commonly cooked with raspberries: Other similar relatives:


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