Rubus (Blackberry, Raspberry) · Rubus
Raspberries, raw
Nutrition facts per 100 g · edible portion
FruitsDietary labels are inferred automatically from Raspberries, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Very good nutrient density 43/100
How many beneficial nutrients Raspberries, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Raspberries, raw come from — the split across carbs, fat & protein.
90% from carbs
-
Carbs 90%12.9 g per serving
-
Fat 3%0.2 g per serving
-
Protein 7%1.0 g per serving
What Raspberries, raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 12.9 g | |
| Dietary Fiber | 6.5 g | |
| Starch | 0.0 g | — |
| Total Sugars | 4.4 g | — |
| Sucrose | 0.2 g | — |
| Glucose | 1.9 g | — |
| Fructose | 2.4 g | — |
| Lactose | 0.0 g | — |
| Maltose | 0.0 g | — |
| Galactose | 0.0 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.2 g | |
| Saturated Fat | 0.0 g | |
| Monounsaturated Fat | 0.1 g | — |
| Polyunsaturated Fat | 0.4 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 126.0 mg | — |
| Omega-6 Fatty Acids | 249.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 0.0 mg | — |
| Palmitic Acid | 16.0 mg | — |
| Stearic Acid | 4.0 mg | — |
| Palmitoleic Acid | 0.0 mg | — |
| Oleic Acid | 59.0 mg | — |
| Gadoleic Acid | 5.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 249.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 1.0 g |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 2.0 mcg | |
| Vitamin C | 26.2 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 0.9 mg | |
| Vitamin K | 7.8 mcg | |
| Thiamin (B1) | 0.0 mg | |
| Riboflavin (B2) | 0.0 mg | |
| Niacin (B3) | 0.6 mg | |
| Vitamin B6 | 0.1 mg | |
| Folate (B9) | 21.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.3 mg | |
| Choline | 12.3 mg | |
| Betaine | 0.8 mg | — |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 25.0 mg | |
| Iron | 0.7 mg | |
| Magnesium | 22.0 mg | |
| Phosphorus | 29.0 mg | |
| Potassium | 155.8 mg | |
| Sodium | 1.0 mg | |
| Zinc | 0.4 mg | |
| Copper | 0.1 mg | |
| Manganese | 0.7 mg | |
| Selenium | 0.2 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 0.5 g | — |
About Raspberries, raw
Raspberries are the soft, jewel-like berries that almost melt on the tongue — sweet, lightly tart and so fragile they're usually sold in shallow punnets to keep them from crushing. Red is most common, but golden and black varieties exist too.
For a fruit, they're remarkably high in fiber and relatively low in sugar, a rare and useful combination. Add a strong dose of vitamin C, manganese and the antioxidant pigments common to berries, and raspberries earn their reputation as one of the most nutritious fruits you can eat.
Delicate and perishable, they're best eaten soon after buying — fresh over yogurt and oats, or frozen for smoothies and baking, where their fragility matters less.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Raspberries, raw?
There are 57 calories in 100 g of Raspberries, raw, or about 11 calories in 10 raspberries (19 g).
How much protein is in Raspberries, raw?
Raspberries, raw contains 1.0 g of protein per 100 g.
How many carbs are in Raspberries, raw?
Raspberries, raw has 12.9 g of carbohydrates per 100 g.
How much fat is in Raspberries, raw?
Raspberries, raw provides 0.2 g of total fat per 100 g.
What is Raspberries, raw a good source of?
Raspberries, raw is an excellent source of Vitamin C (29% DV), Manganese (29% DV) and Dietary Fiber (23% DV) and a good source of Copper (per 100 g). Daily Values are based on a 2,000-calorie diet.
