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 |
128 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.6 g | 2% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2 mg | 0% | |
| Total Carbohydrates | 29.4 g | 10% | |
| Dietary Fiber | 16.0 g | 57% | |
| Sugars | 10.8 g | ||
| protein | 3 g | 6% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 54 mg | 4% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 372 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 Raspberry
Raspberries are an edible fruit that belong to the Rosaceae family and are native to Europe and northern Asia. Now grown globally, this berry is often used in desserts, smoothies, jams, and salads. With only 52 calories per 100 grams, raspberries offer a nutrient-dense profile, containing 6.5 grams of dietary fiber, 26.2 mg of vitamin C, and small amounts of calcium, iron, and vitamin K. They are also rich in antioxidants such as quercetin and ellagic acid, making them not only delicious but nutritionally beneficial. Their low-calorie, high-fiber content makes raspberries an excellent choice for a balanced diet.
Health Benefits
- Supports immune health due to high vitamin C content (26.2 mg per 100 grams, providing about 29% of the daily recommended intake).
- Promotes digestive health with an impressive 6.5 grams of fiber per 100 grams, aiding in regular bowel movements and gut health.
- Provides antioxidants like quercetin and ellagic acid, which help combat oxidative stress and may lower the risk of chronic diseases.
- Supports bone health due to traces of calcium (21.95 mg per 100 grams) combined with vitamin K.
- Low glycemic index and carbohydrate content (11.95 grams per 100 grams) make it a great fruit option for managing blood sugar levels.
Dietary Considerations
Selection and Storage
Store fresh raspberries in a cool, dry area of the refrigerator and consume within 2-3 days. Wash them only just before eating to avoid excess moisture that can cause mold.
Common Questions About Raspberry Nutrition
Are raspberries high in protein?
Raspberries are not particularly high in protein, containing about 1.2 grams of protein per 100 grams. While they are not a protein-rich food, they are an excellent source of fiber and low in calories, making them a nutritious snack or addition to meals.
Can I eat raspberries on a keto diet?
Raspberries can fit into a keto diet in moderation due to their relatively low net carb content. With 11.95 grams of carbs per 100 grams and 6.5 grams of fiber, raspberries have a net carb count of approximately 5.45 grams, making them a suitable occasional treat for keto followers.
What are the health benefits of eating raspberries?
Raspberries are rich in fiber (6.5 grams per 100 grams) and antioxidants, which support digestive health and help combat oxidative stress. They are also a good source of vitamin C and manganese, which aid in immune system function and bone health. Additionally, their low calorie and low sugar content make them a heart-healthy choice.
How many raspberries should I eat in a serving?
A typical serving of raspberries is about 1 cup (approximately 123 grams), which contains 64 calories, 1.5 grams of protein, 15 grams of carbs, and 8 grams of fiber. This portion is a balanced way to enjoy their nutritional benefits while keeping calorie and carb intake in check.
How do raspberries compare to strawberries nutritionally?
Raspberries and strawberries are both low-calorie fruits, but raspberries have a higher fiber content (6.5 grams vs. 2 grams per 100 grams) and slightly fewer natural sugars (4.4 grams vs. 4.9 grams). Strawberries, on the other hand, have more vitamin C per gram. Both are excellent options, but raspberries may be better for those seeking higher fiber.
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 ProfessionalsNIH Office of Dietary SupplementsComprehensive information on vitamin C, emphasizing the contribution of vitamin C-rich foods like raspberries to health benefits.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Agriculture and U.S. Department of Health and Human ServicesHighlights the inclusion of fruits like raspberries in a healthy dietary pattern for fiber and vitamin C intake.
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.
