1 serving (123 grams) contains 64 calories, 1.5 grams of protein, 0.8 grams of fat, and 14.7 grams of carbohydrates.
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Nutrition Information
Calories |
123.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.5 g | 1% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1.9 mg | 0% | |
| Total Carbohydrates | 28.3 g | 10% | |
| Dietary Fiber | 15.4 g | 55% | |
| Sugars | 10.4 g | ||
| protein | 2.9 g | 5% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 51.9 mg | 3% | |
| Iron | 1.3 mg | 7% | |
| Potassium | 357.7 mg | 7% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Fresh raspberry
Raspberries are small, sweet-tart berries native to Europe and northern Asia, and they are widely cultivated across temperate regions worldwide. They are a popular ingredient in desserts, jams, smoothies, and salads due to their vibrant flavor and versatility. Nutritionally, raspberries are a powerhouse of fiber, offering around 8 grams per cup (123 grams), along with high levels of vitamin C, manganese, and powerful antioxidants such as quercetin and ellagic acid. Low in calories (just 64 calories per cup) and fat, raspberries are an excellent addition to a balanced diet.
Health Benefits
- High in dietary fiber (over 30% of the daily value per cup), raspberries support digestive health and help regulate blood sugar levels.
- Rich in vitamin C (54% of the daily value per cup), they boost immune function and promote healthy skin by aiding in collagen production.
- Contain anthocyanins, a type of antioxidant that may reduce oxidative stress and lower the risk of chronic diseases like heart disease.
- Good source of manganese (41% of the daily value per cup), a mineral critical for bone health and metabolism.
- Ellagic acid, found in raspberries, has anti-inflammatory properties and may contribute to cancer prevention.
Dietary Considerations
Selection and Storage
Store fresh raspberries in a breathable container in the refrigerator and consume within 2-3 days. Avoid washing until just before eating to prevent spoilage.
Common Questions About Fresh raspberry Nutrition
Are fresh raspberries high in protein?
Fresh raspberries are quite low in protein, containing only about 1.2 grams of protein per 100 grams (approximately one cup). They are better known for their high fiber content rather than their protein levels.
Can I eat fresh raspberries on a keto diet?
Yes, fresh raspberries can fit into a keto diet due to their relatively low net carb content. A one-cup serving contains about 14.7 grams of total carbs but only 6.5 grams of net carbs after accounting for dietary fiber.
What are the health benefits of eating fresh raspberries?
Fresh raspberries are rich in antioxidants like vitamin C and quercetin, which help combat inflammation and support immune health. They are also high in fiber, aiding digestion and promoting heart health. Additionally, they may have anti-cancer properties due to their polyphenol content.
What is the recommended serving size for fresh raspberries?
A typical serving size of fresh raspberries is one cup, which weighs about 123 grams and provides approximately 64 calories. This amount is ideal for a snack or as an addition to smoothies, yogurt, or salads.
How do fresh raspberries compare to other berries like blueberries or strawberries?
Fresh raspberries have slightly less sugar and more fiber per serving compared to strawberries and blueberries. For example, raspberries contain about 6.5 grams of net carbs per cup, while strawberries and blueberries have 7-10 grams. Raspberries also boast a higher antioxidant profile, particularly in vitamin C and ellagic acid.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Vitamin C - Fact Sheet for Health ProfessionalsNational Institutes of Health - Office of Dietary SupplementsDiscusses Vitamin C, a key nutrient in raspberries, and its health benefits and dietary sources.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human ServicesProvides guidelines on fruit consumption, emphasizing berries like raspberries for a healthy diet.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
