Raspberries Nutrition Facts: Are Raspberries Good for You?

Raw raspberries are a source of several key nutrients, particularly dietary fiber, vitamin C, and manganese. A 100-gram serving is low in calories, sugar, fat, and sodium, containing just 52 calories and about 4 grams of sugar. Their nutritional value, especially the high fiber content, makes them a beneficial component of a balanced diet. How they fit into your personal health depends on your overall eating patterns and portion sizes.

52Calories

1.2gProtein

11.9gCarbs

6.5gFiber

0.65gFat

4.4gSugars

Per 100 g · Raspberries, raw

High in (20% DV or more per 100 g): Dietary fiber, Manganese, Vitamin C
Good source of (10 to 19% DV): Copper

What stands out in raspberries

High in dietary fiber. A 100-gram serving of raw raspberries contains 6.5 grams of dietary fiber, which provides 23% of the Daily Value (DV).
High in vitamin C. Raspberries provide 26.2 milligrams of vitamin C per 100 grams, meeting 29% of the Daily Value.
High in manganese. This serving size also supplies 0.67 milligrams of manganese, accounting for 29% of the Daily Value.
Low in sugar and calories. For every 100 grams, raspberries have 52 calories and 4.4 grams of total sugars, with no cholesterol and only 1 milligram of sodium.

What to keep in mind

Raw raspberries are very low in calories, sugar, sodium, and fat. As with any food, the total amount consumed contributes to your daily intake.

Raspberries nutrition facts per 100 g

Calories and macronutrients
Nutrient	Per 100 g	% DV
Calories	52 kcal	–
Protein	1.2 g	2%
Total fat	0.65 g	1%
Saturated fat	0.02 g	0%
Monounsaturated fat	0.06 g	–
Polyunsaturated fat	0.38 g	–
Cholesterol	0 mg	0%
Carbohydrate	11.9 g	4%
Dietary fiber	6.5 g	23%
Total sugars	4.4 g	–
Water	85.8 g	–
Sodium	1 mg	0%

Vitamins and minerals
Nutrient	Per 100 g	% DV
Potassium	151 mg	3%
Calcium	25 mg	2%
Iron	0.69 mg	4%
Magnesium	22 mg	5%
Phosphorus	29 mg	2%
Zinc	0.42 mg	4%
Copper	0.09 mg	10%
Manganese	0.67 mg	29%
Selenium	0.2 mcg	0%
Vitamin A (RAE)	2 mcg	0%
Vitamin C	26.2 mg	29%
Vitamin D	0 mcg	0%
Vitamin E	0.87 mg	6%
Vitamin K	7.8 mcg	6%
Thiamin (B1)	0.03 mg	3%
Riboflavin (B2)	0.04 mg	3%
Niacin (B3)	0.6 mg	4%
Vitamin B6	0.06 mg	3%
Folate (DFE)	21 mcg	5%
Vitamin B12	0 mcg	0%
Choline	12.3 mg	2%

% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.

Raspberries by portion

The nutrition data for raw raspberries is based on a 100-gram amount. A standard one-cup serving, which weighs 123 grams, contains 64 calories, 8 grams of fiber, and about 5 grams of sugar. A smaller portion of 10 raspberries has just 10 calories and 1.2 grams of fiber. A full pint of raspberries, yielding 312 grams, provides 162 calories and over 20 grams of dietary fiber.

USDA portion	Weight	Calories	Protein	Carbs	Fiber	Fat
1 cup	123 g	64	1.5 g	14.6 g	8 g	0.8 g
1 pint as purchased, yields	312 g	162	3.7 g	37.1 g	20.3 g	2 g
10 raspberries	19 g	10	0.2 g	2.3 g	1.2 g	0.1 g

How raspberries compares with other fruits

Compared to other fruits, the 52 calories in 100 grams of raspberries are similar to the amount in apples, tangerines, and oranges. The most significant difference is their fiber content. Raspberries provide 6.5 grams of fiber, while the same amount of apples or oranges contains about 2.4 grams. Among 30 fruits on this site, raspberries rank fourth highest for dietary fiber and fourth lowest for total sugars. They also rank higher than most fruits for their iron and zinc content.

Per 100 g	Calories	Protein	Carbs	Fiber	Fat
Raspberries	52	1.2 g	11.9 g	6.5 g	0.65 g
Apple	52	0.26 g	13.8 g	2.4 g	0.17 g
Tangerine	53	0.81 g	13.3 g	1.8 g	0.31 g
Pineapple	50	0.54 g	13.1 g	1.4 g	0.12 g
Orange	47	0.94 g	11.8 g	2.4 g	0.12 g

Quick answers

How many calories are in a cup of raspberries?

A standard cup of raw raspberries, weighing 123 grams, contains 64 calories.

How much sugar is in raspberries?

Raw raspberries have 4.4 grams of sugar per 100 grams. A one-cup serving contains 5.4 grams of sugar.

How much fiber and carbs are in raspberries?

A 100-gram serving of raw raspberries has 11.9 grams of total carbohydrates, which includes 6.5 grams of dietary fiber. A one-cup portion contains 14.6 grams of carbs and 8 grams of fiber.

When to talk to a doctor or dietitian

This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how raspberries fits your situation.