Fruits
Raspberries
Overview
Why eat raspberries?
Raspberries are one of the highest-fiber fruits you can eat, with 8 g of fiber in a single cup for only about 64 calories. They also deliver a generous dose of vitamin C along with the pigments that give them their deep red color, making them an easy addition to breakfast or dessert.
Good to know: Fresh raspberries spoil quickly, so store them dry and unwashed in the fridge, or buy frozen ones, which keep their nutrients well.
Unusually high in fiber
One cup provides 8 g of fiber (29% DV), which supports regular digestion, feeds gut bacteria and helps meals feel more filling.
Strong vitamin C source
A cup supplies 32 mg of vitamin C (36% DV), a nutrient your body uses for immune function, collagen building and better iron absorption.
Low calorie, low sugar
At 52 kcal and 4.4 g of sugar per 100 g, raspberries satisfy a sweet craving with less sugar than most fruits of similar size.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in raspberries?
Calories
52kcal
Protein
1.2g
Carbs
12g
Fat
0.65g
Fiber
6.5g
Sugars
4.4g
Minerals
- Calcium25 mg2%
- Iron0.69 mg4%
- Magnesium22 mg5%
- Phosphorus29 mg2%
- Potassium151 mg3%
- Sodium1 mg0%
- Zinc0.42 mg4%
- Copper0.09 mg10%
- Selenium0.2 µg0%
Vitamins
- Vitamin A2 µg0%
- Vitamin C26 mg29%
- Vitamin E0.87 mg6%
- Vitamin K7.8 µg7%
- Thiamin (B1)0.03 mg3%
- Riboflavin (B2)0.04 mg3%
- Niacin (B3)0.6 mg4%
- Vitamin B60.06 mg3%
- Folate21 µg5%
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
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Source: USDA FoodData Central, “Raspberries, raw” (SR Legacy, FDC ID 167755).View the USDA record ↗ (opens in a new tab).