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High in fiber and vitamin C
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
½ cup (half) of Thawed raspberries (62 g) has 32 calories. That works out to 52 calories per 100 g. It contains 7.4 g of carbs, 0.7 g of protein, 0.4 g of fat and 4 g of fiber. Its 16.2 mg of Vitamin C covers 18% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Selected: ½ cup (half) · 62 g
32
KCAL / 62G
Carbs
7.4g
· 3% DV
Protein
0.7g
· 1% DV
Fat
0.4g
· 1% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 82% · Protein 8% · Fat 10%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 32 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.62 mg | 0% |
| Total carbohydrate | 7.4 g | 3% |
| Fiber | 4 g | 14% |
| Protein | 0.7 g | 1% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 123 g | 64 kcal |
| 1 ounce (small) | 28 g | 15 kcal |
| ½ cup (half) | 62 g | 32 kcal |
| 100 g | 100 g | 52 kcal |
| 1 serving (medium) | 100 g | 52 kcal |
| 1.5 cup (large) | 185 g | 96 kcal |
| 2 cup (extra large) | 246 g | 128 kcal |
Calculated from 52 calories per 100 g.
Yes, if the thawed raspberries were kept cold in the refrigerator, you can refreeze them. Their texture will soften further after another freeze and thaw, so they are usually better saved for baking, sauces, or smoothies than eaten whole.
Keep thawed raspberries covered in the refrigerator and use them promptly. Discard them if you notice mold, an unpleasant smell, or a slimy texture, and do not eat them if they have been left at room temperature for an extended period.
Thawed raspberries are often mushy because ice crystals formed during freezing damage their delicate cell structure. As the berries thaw, they soften and release juice; that change in texture alone does not mean they have spoiled.
Not necessarily. Stir the juice into oatmeal, yogurt, or a smoothie for raspberry flavor, but drain the berries first if you need a thicker filling or want to keep extra liquid out of a cake batter.
Yes, thawed raspberries can be eaten without cooking if they were handled safely and kept cold while thawing. Eat them promptly, and discard berries with mold, an off smell, or signs of spoilage rather than tasting them.
Yes, thawed raspberries work well in muffins, cakes, and sauces. Drain excess juice before adding them to batter, then fold them in gently so they do not break apart further.
For the safest thaw, place thawed raspberries in a covered container in the refrigerator. If you need them sooner, use a microwave in short bursts and eat or cook them right away; they may become softer.
Yes, add thawed raspberries straight to a smoothie. Their released juice adds flavor too, so include it for a stronger raspberry taste or leave some out if you want a thicker drink.
They can taste slightly less bright and feel softer than fresh raspberries because freezing and thawing change their texture and release juice. They still work especially well in blended, cooked, or spoonable dishes.
Yes, spoon thawed raspberries over yogurt, porridge, or cereal. They are softer than fresh berries and can make the topping juicy, so add them just before serving if you want the cereal to stay crisp.
Vitamins
Vitamin C
16.24mg · 18% DV
B5
0.2mg · 4% DV
Vitamin K
4.84µg · 4% DV
Vitamin E
0.54mg · 4% DV
Minerals
Manganese
0.42mg · 18% DV
Copper
0.06mg · 7% DV
Magnesium
14mg · 3% DV
Potassium ⭐
94mg · 3% DV
Sodium
0.62mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 32 calories in ½ cup (half) (62 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Thawed raspberries are frozen raspberries left to soften, releasing some of their juice as they defrost. They keep the fruit’s bright, tart-sweet flavour, though the texture is softer and less firm than fresh berries. Serve them over yoghurt, porridge or cereal, blend them into a smoothie, or fold them into baking and desserts. In many kitchens, they’re a convenient way to add berry flavour outside the fresh-fruit season.
They are high in fibre and vitamin C, with 6.5 g of fibre per 100 g. Their juices can loosen a dish, so drain them first if you want a thicker topping or filling. They pair especially well with plain yoghurt, oats and other naturally sweet fruit.
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
High
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.
NOVA 2
Minimally Processed
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.
No known major allergens
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
SATURATED
0.01g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.