Red raspberries

Fruit

Item Rating: 89/100

1 serving (123 grams) contains 64 calories, 1.5 grams of protein, 0.8 grams of fat, and 14.7 grams of carbohydrates.

Nutrition Information

1 cup (164g)

Calories		85.3
% Daily Value*
Total Fat		1.1 g	1%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1.3 mg	0%
Total Carbohydrates		19.6 g	7%
	Dietary Fiber	10.7 g	38%
	Sugars	7.2 g
protein		2 g	4%
Vitamin D		0 mcg	0%
Calcium		36 mg	2%
Iron		0.9 mg	5%
Potassium		248 mg	5%

* 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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 9 cal (10.3%)

Protein: 8 cal (8.3%)

Carbs: 78 cal (81.4%)

About Red raspberries

Red raspberries are small, soft, and juicy berries belonging to the rose family, native to Europe and Asia but widely cultivated in North America. They are commonly used in desserts, jams, beverages, and salads, offering a balance of sweetness and tartness that complements a variety of cuisines. Raspberries boast a nutrient-dense profile, being low in calories but rich in dietary fiber, vitamins C and K, and manganese. A single cup (123g) provides about 64 calories, 8 grams of fiber, and over 50% of the daily value of vitamin C, making them an excellent addition to any healthy diet.

Health Benefits

• High fiber content (8g per cup) supports digestive health and promotes feelings of fullness.
• Rich in vitamin C (53% DV per cup), which strengthens the immune system and supports skin health.
• Contains manganese (41% DV per cup), aiding in bone development and metabolic functions.
• Loaded with antioxidants like quercetin and ellagic acid, which help reduce inflammation and protect against oxidative stress.
• Low glycemic index, making them a suitable fruit for blood sugar management.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free

Not suitable for: Low-fiber diets, individuals sensitive to natural fruit acids

Selection and Storage

Store red raspberries in a breathable container in the refrigerator and consume within 2-3 days. Wash them gently right before use to prevent spoilage.

Common Questions About Red raspberries Nutrition

Are red raspberries high in protein?

Red raspberries are not high in protein. One cup (123 grams) of red raspberries contains about 1.5 grams of protein, making them a better source of fiber and vitamins than protein.

Can I eat red raspberries on a keto or low-carb diet?

Yes, red raspberries can be eaten in moderation on a keto or low-carb diet. One cup of red raspberries has about 15 grams of total carbs and 8 grams of net carbs after accounting for their high fiber content (7 grams per cup). They are one of the lower-carb fruit options.

What are the main health benefits of red raspberries?

Red raspberries are rich in antioxidants like quercetin and ellagic acid, which may help reduce inflammation and support heart health. They also provide 54% of the Recommended Daily Intake (RDI) for vitamin C per cup, helping to boost the immune system and promote healthy skin.

How many red raspberries should I eat as a serving?

A standard serving of red raspberries is one cup (123 grams), which contains about 64 calories, 7 grams of fiber, and 8 grams of natural sugars. This amount is suitable for most people as part of a balanced diet.

How do red raspberries compare to blackberries nutritionally?

Red raspberries and blackberries are similar nutritionally, but blackberries are slightly higher in vitamin K and fiber, with 8 grams of fiber per cup compared to 7 grams in raspberries. Red raspberries, however, are higher in vitamin C, providing 54% of the RDI per cup, compared to 35% in blackberries.

Data Sources & Scientific References