Raspberries Nutrition Facts
52 calories per 100g serving
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Raspberries are a low-sugar fruit with about 52 calories per 100g and an impressive 6-7g of fiber per cup. They're rich in vitamin C and antioxidants, especially ellagic acid. Their natural tartness pairs beautifully with yogurt, oatmeal, or dark chocolate.
Protein
1.01g
8% of calories
Carbs
12.9g
99% of calories
Fat
0.19g
3% of calories
Nutrition Facts
Per 100g (100g)
| Nutrient | Amount |
|---|---|
| Calories | 52 kcal |
| Protein | 1.01g |
| Total Carbohydrates | 12.9g |
| Total Fat | 0.19g |
| Sodium | 0mg |
| Potassium | 156mg |
| Vitamin C | 23mg |
| Calcium | 16.4mg |
| Iron | 0.45mg |
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Weight Loss
One of the best fruits for weight loss thanks to high fiber and low sugar. A cup has only about 65 calories but delivers more fiber than most fruits, keeping you full longer.
Muscle Gain
Low in calories and protein, so they won't move the needle on macros alone. Use them as a flavor and antioxidant boost in protein shakes or post-workout bowls.
Maintenance
An easy fruit to keep in your rotation. Buy frozen for convenience — they're flash-frozen at peak ripeness and work great in smoothies and overnight oats.
Meal Ideas with Raspberries
Did you know?
A single raspberry is actually made up of about 100 tiny individual fruits called drupelets, each containing its own seed. That's why raspberries have that distinctive bumpy texture and fall apart so easily.
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Take the free quizCommon Questions About Raspberries
How many calories are in Raspberries?
Raspberries contains 52 calories per 100g serving. It provides 1.01g of protein, 12.9g of carbs, and 0.19g of fat.
Is Raspberries good for weight loss?
One of the best fruits for weight loss thanks to high fiber and low sugar. A cup has only about 65 calories but delivers more fiber than most fruits, keeping you full longer.
What pairs well with Raspberries?
Great pairings include: Protein smoothie with raspberries, whey protein, banana, and oat milk, Greek yogurt parfait with raspberries, granola, and almond butter, Overnight oats with raspberries, chia seeds, and honey. These combinations provide a balanced mix of macronutrients.