Calories in Raspberries: Nutrition Facts & Serving Sizes
Per 1 cup (123g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Raspberries contain 52 calories per 100g, with 1.2g of protein, 11.9g of carbs, and 0.7g of fat. One cup of raspberries (123g) is only 64 calories while delivering 8g of dietary fiber, which is exceptional for any fruit. That 8g of fiber per cup is among the highest of any commonly eaten fruit. Raspberries also provide 26.2mg of vitamin C per 100g, covering a good share of daily requirements. With 4.4g of sugar per 100g, they have a lower sugar content than most fruits, making them a smarter choice for people watching sugar intake. Whether you're adding them to oatmeal, protein shakes, or eating them straight, raspberries deliver solid nutrients at a very low calorie cost.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 pint as purchased, yields (312g) | 162.2 | 3.7g | 37.1g | 2.2g | 20.3g |
| 10 raspberries (19g) | 9.9 | 0.2g | 2.3g | 0.1g | 1.2g |
| 1 cup (123g) | 64 | 1.5g | 14.6g | 0.9g | 8g |
| 100g | 52 | 1.2g | 11.9g | 0.7g | 6.5g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 52 | 3% |
| Protein | 1.2g | 2% |
| Total Fat | 0.7g | 1% |
| Total Carbohydrates | 11.9g | 4% |
| Dietary Fiber | 6.5g | 23% |
| Sugars | 4.4g | 9% |
| Sodium | 1mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 25mg | 2% |
| Iron | 0.7mg | 4% |
| Potassium | 151mg | 3% |
| Vitamin A | 2mcg | 0% |
| Vitamin C | 26.2mg | 29% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 22mg | 5% |
| Phosphorus | 29mg | 2% |
| Zinc | 0.4mg | 4% |
| Selenium | 0.2mcg | 0% |
| Folate | 21mcg | 5% |
| Niacin (B3) | 0.6mg | 4% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Raspberries
Raspberries are one of the most fiber-dense fruits available. At 6.5g of fiber per 100g and 8g per cup, they support digestive regularity, help sustain satiety, and contribute to gut health. This high fiber-to-calorie ratio is hard to beat in any food category.
The 26.2mg of vitamin C per 100g supports immune function, collagen production, and acts as an antioxidant that protects cells from oxidative stress caused by intense exercise. For anyone training hard, adequate vitamin C intake supports recovery.
Raspberries contain polyphenols including anthocyanins and ellagitannins, compounds associated with reducing oxidative damage and supporting cardiovascular health. Research on berries consistently supports their role in reducing markers of inflammation.
With only 4.4g of sugar per 100g and a relatively low glycemic impact due to the high fiber content, raspberries are one of the best fruit choices for people managing blood sugar or trying to stay lean. The combination of low calories, high fiber, and meaningful vitamin C makes them a near-perfect addition to a fat-loss diet.
Dietary Considerations
Raspberries are vegan, vegetarian, gluten-free, dairy-free, paleo, and Whole30 compliant. With only 11.9g of carbs per 100g and 6.5g of fiber, the net carb count is approximately 5.4g per 100g, making raspberries one of the most keto-compatible fruits available. They are excellent for weight loss due to their low calorie density and high fiber content. No common allergens. Suitable for diabetic-friendly diets given their low sugar content relative to other fruits.
Daily Intake (100g)
100g of raspberry provides 3% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in raspberries?
Raspberries contain 52 calories per 100g. One cup of raspberries (123g) has about 64 calories. Ten raspberries (19g) have about 10 calories.
Are raspberries good for weight loss?
Yes. Raspberries are excellent for weight loss. They have only 52 calories per 100g and pack 6.5g of fiber per 100g, which helps with satiety. A full cup has just 64 calories, making them one of the best volume-eating fruits.
How much protein is in raspberries?
Raspberries contain 1.2g of protein per 100g. A cup (123g) provides about 1.5g of protein. They are not a protein source, but their fiber and micronutrient content makes them a valuable food regardless.
Are raspberries keto-friendly?
Yes, raspberries are one of the most keto-friendly fruits. With 11.9g of carbs and 6.5g of fiber per 100g, the net carbs are approximately 5.4g per 100g. In reasonable portions, they fit most ketogenic macro targets.
How much fiber is in raspberries?
Raspberries contain 6.5g of fiber per 100g. A cup (123g) provides about 8g of fiber. This is one of the highest fiber counts per calorie of any commonly eaten fruit.
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