1 cup (medium) of Raspberries (123 g) has 64 calories. That works out to 52 calories per 100 g. It contains 14.6 g of carbs, 1.5 g of protein, 0.9 g of fat and 8 g of fiber. Its 32.2 mg of Vitamin C covers 36% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.

What is Raspberries?

Raspberries are made up of tiny, juicy red drupelets that gather around a hollow centre. Their sweet-tart flavour and delicate texture make them lovely eaten fresh, spooned over yoghurt or porridge, or folded into cakes and desserts. In the places where they grow, they’re also commonly turned into jam; elsewhere, they’re an easy addition to breakfast bowls, smoothies and fruit salads.

They offer plenty of fibre for their size, along with vitamin C, while remaining light in calories. At 6.5 g of fibre per 100 g, they bring a satisfying bite to a snack without needing much preparation. Handle them gently, since they bruise easily, and rinse just before eating. Pair them with plain yoghurt or oats for a simple, balanced snack.

Raspberries Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

11.9g

· 4% DV

Protein

1.2g

· 2% DV

Fat

0.7g

· 1% DV

Fiber

6.5g

· 23% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 81% · Protein 8% · Fat 11%

Raspberries Vitamins & Minerals

Vitamins

Vitamin C

26.2mg · 29% DV

0.33mg · 7% DV

Vitamin K

7.8µg · 7% DV

Vitamin E

0.87mg · 6% DV

Minerals

Manganese

1mg · 43% DV

Iron

1mg · 6% DV

Magnesium

22mg · 5% DV

Phosphorus

29mg · 4% DV

How Nutritious Is Raspberries?

Nutrient density

Very high

85/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

High

67/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Raspberries Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Raspberries

To burn the 52 calories in 100 g:

🚶

13min

Walking (5 km/h)

🏃

5min

Running (8 km/h)

🚴

7min

Cycling

🏊

6min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Raspberries Processed?

NOVA 1

Unprocessed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Raspberries Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Raspberries Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Raspberries Fat Profile

SATURATED

0.02g

MONOUNSATURATED

0.06g

POLYUNSATURATED

0.37g

⚖️

Omega 6:3 ratio 3.1:1

Below the ideal 4:1 — a good omega balance.

Compare Raspberries

🍇vs🍓

Raspberries vs Strawberry20 kcal more per 100 g

→🍇vs🥑

Raspberries vs Avocado108 kcal fewer per 100 g

→🍇vs🍑

Raspberries vs Peach13 kcal more per 100 g

→🍇vs🍇

Raspberries vs Dried Raisins247 kcal fewer per 100 g

→

Foods Similar to Raspberries

🍓

Strawberry

32 kcal

🥑

Avocado

160 kcal

🍑

Peach

39 kcal

🍇

Dried Raisins

299 kcal

🍎

Apple

52 kcal

🍇

Grapes

69 kcal

🍉

Watermelon

30 kcal

🍍

Pineapple

50 kcal

Frequently Asked Questions About Raspberries

Are raspberries really berries?

Not in the botanical sense. Raspberries are aggregate fruits made up of many tiny sections, called drupelets, clustered around a core; a botanical berry develops from one flower’s ovary and has a different structure.

Why are raspberries hollow in the middle?

Raspberries leave their central receptacle behind when picked, creating the familiar hollow center. Blackberries are picked with that receptacle still inside, which is one easy way to tell the two fruits apart.

How should you wash raspberries?

Rinse raspberries gently under cool running water just before eating them. Don’t leave them soaking: their delicate surface can take up water and the fruit can break apart. Drain them well or pat them dry carefully.

How long do raspberries last in the fridge?

Raspberries usually keep only a few days in the refrigerator because they are delicate and spoil quickly. Store them dry and unwashed in a shallow, ventilated container, and remove any crushed or moldy fruit promptly.

Can you freeze raspberries?

Yes, raspberries freeze well. Rinse them, dry them completely, and freeze them in a single layer on a tray before transferring them to a sealed container. This helps keep the berries from freezing into one solid clump.

How can you tell when raspberries are ripe?

Ripe raspberries look plump and evenly colored, with no mold or mushy patches. Choose fruit that comes away easily when picked; raspberries do not continue to ripen much after harvest.

Can you eat raspberry seeds?

Yes, raspberry seeds are edible and are normally eaten along with the fruit. If you want a seedless texture for a sauce or dessert, cook and mash the raspberries, then press them through a fine sieve.

Can you eat raspberries every day?

Yes, most people can enjoy raspberries daily as part of meals or snacks. Their fiber can be filling, but a large amount may cause bloating or loose stools, especially if you are not used to eating high-fiber foods.

Are raspberries good for weight loss?

Raspberries can support a weight-loss eating plan because their fiber can help make a snack or meal more filling. They do not cause weight loss on their own; using them in place of a less filling, energy-dense snack is more useful.

Can people with diabetes eat raspberries?

Yes, raspberries can fit into many diabetes meal plans, and their fiber slows digestion. Check how your blood glucose responds to the portion you eat, and follow the portion guidance in your own diabetes care plan.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026