Calories in Raspberries, raw
Generic food Raw Fruits
Raspberries, raw contains 52 kcal per 100 g. A typical serving of 1 cup (123 g) provides about 64 kcal.
Roughly 82% of its calories come from carbohydrates, with 10% from fat and 8% from protein (estimated with general energy factors).
That is less energy than the typical item in fruits and fruit juices on FoodFactly, where the median is 60 kcal per 100 g across 386 foods.
100 g provides 29% of the Daily Value for manganese, 29% of the Daily Value for Vitamin C and 10% of the Daily Value for copper.
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 52 kcal | |
| Total fat M | 0.65 g | 0.8% |
| Saturated fat C | 0.019 g | 0.1% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium M | 1 mg | 0% |
| Total carbohydrates C | 11.9 g | 4% |
| Dietary fiber M | 6.5 g | 23% |
| Total sugars M | 4.4 g | |
| Protein M | 1.2 g | 2% |
| Vitamin A ? | 2 µg | 0.2% |
| Vitamin C M | 26.2 mg | 29% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 0.87 mg | 6% |
| Vitamin K M | 7.8 µg | 7% |
| Thiamin (B1) M | 0.032 mg | 3% |
| Riboflavin (B2) M | 0.038 mg | 3% |
| Niacin (B3) M | 0.6 mg | 4% |
| Pantothenic acid (B5) M | 0.33 mg | 7% |
| Vitamin B6 M | 0.055 mg | 3% |
| Folate (B9) C | 21 µg | 5% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline ? | 12.3 mg | 2% |
| Calcium M | 25 mg | 2% |
| Iron M | 0.69 mg | 4% |
| Magnesium M | 22 mg | 5% |
| Phosphorus M | 29 mg | 2% |
| Potassium M | 151 mg | 3% |
| Zinc M | 0.42 mg | 4% |
| Copper M | 0.09 mg | 10% |
| Manganese M | 0.67 mg | 29% |
| Selenium M | 0.2 µg | 0.4% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 8%
- Carbohydrates 82%
- Fat 10%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein1.2 gin the top quarter of fruits and fruit juices (median 0.61 g)
- Fiber6.5 gin the top quarter of fruits and fruit juices (median 1.6 g)
- Sugars4.4 gin the lowest quarter of fruits and fruit juices (median 11 g)
- Fat0.65 gin the top quarter of fruits and fruit juices (median 0.19 g)
- Saturated fat0.019 gbelow the median for fruits and fruit juices (median 0.021 g)
- Sodium1 mgin the lowest quarter of fruits and fruit juices (median 3 mg)
- Protein per 100 kcal2.3 gprotein density, useful for comparing foods with different calorie levels
- Water85.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.064 g |
|---|---|
| Polyunsaturated fat C | 0.38 g |
Sugars and starch (7)
| Starch M | 0 g |
|---|---|
| Sucrose M | 0.2 g |
| Glucose M | 1.9 g |
| Fructose M | 2.4 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose M | 0 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.25 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0 g |
| SFA 14:0 ? | 0 g |
| SFA 16:0 ? | 0.016 g |
| SFA 18:0 ? | 0.004 g |
| MUFA 18:1 ? | 0.059 g |
| PUFA 18:3 ? | 0.13 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0.005 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (14)
| Beta-carotene M | 12 µg |
|---|---|
| Lycopene M | 0 µg |
| Lutein + zeaxanthin M | 136 µg |
| Retinol Z | 0 µg |
| Carotene, alpha M | 16 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta M | 0 µg |
| Tocopherol, beta M | 0.06 mg |
| Tocopherol, gamma M | 1.4 mg |
| Tocopherol, delta M | 1 mg |
| Tocotrienol, alpha M | 0 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Other components (13)
| Water M | 85.8 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 0.46 g |
| Theobromine Z | 0 mg |
| Energy C | 220 kJ |
| Vitamin A, IU ? | 33 IU |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food M | 21 µg |
| Betaine M | 0.8 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Values by source
More than one dataset describes this food. FoodFactly keeps each source's values separately instead of blending them. The headline values above come from USDA FoodData Central: SR Legacy.
| Per 100 g | USDA Foundation | USDA FNDDS |
|---|---|---|
| Calories | 51.4 kcal | 57 kcal |
| Protein | 1 g | 1 g |
| Carbohydrates | 12.9 g | 12.9 g |
| Fat | 0.19 g | 0.19 g |
| Fiber | n/a | 6.5 g |
| Sugars | 2.7 g | 2.7 g |
| Sodium | 0 mg | 0 mg |
Other forms of Raspberries
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Raspberries, canned, red, heavy syrup pack, solids and liquids Canned | 91 | 0.83 g | 23.4 g | 0.12 g |
| Raspberries, frozen, red, sweetened Frozen | 103 | 0.7 g | 26.2 g | 0.16 g |
| Raspberries, puree, seedless | 41 | 1 g | 8 g | 0.87 g |
| Raspberries, puree, with seeds | 55 | 1.1 g | 11.5 g | 0.97 g |
| Raspberries, frozen, red, unsweetened Frozen | 56 | 1.2 g | 12.6 g | 0.81 g |
| Raspberries, wild (Northern Plains Indians) | 62 | 1.1 g | 13.9 g | 0.28 g |
| Raspberries, frozen Frozen | 57 | 1 g | 12.9 g | 0.19 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Blackberries, raw Raw | 43 | 1.4 g | 9.6 g | 0.49 g |
| Cranberries, raw Raw | 46 | 0.46 g | 12 g | 0.13 g |
| Feijoa, raw Raw | 61 | 0.71 g | 15.2 g | 0.42 g |
| Currants, red and white, raw Raw | 56 | 1.4 g | 13.8 g | 0.2 g |
| Guavas, common, raw Raw | 68 | 2.6 g | 14.3 g | 0.95 g |
| Guava, raw Raw | 68 | 2.6 g | 14.3 g | 0.95 g |
| Kumquats, raw Raw | 71 | 1.9 g | 15.9 g | 0.86 g |
| Abiyuch, raw Raw | 69 | 1.5 g | 17.6 g | 0.1 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Compare: Avocado, raw vs Raspberries, rawRaspberries, raw vs Cranberries, raw
Frequently asked questions
How many calories are in raw raspberries?
100 g of raw raspberries has 52 kcal. 1 cup (123 g): about 64 kcal. 10 raspberries (19 g): about 10 kcal. 1 pint as purchased, yields (312 g): about 162 kcal.
How much protein is in raw raspberries?
Raw raspberries contains 1.2 g of protein per 100 g (2% of the 50 g Daily Value), or 1.5 g in 1 cup (123 g). About 8% of its calories come from protein. Compared with other fruits and fruit juices, that is among the highest quarter (median 0.61 g).
How many carbs are in raw raspberries?
Raw raspberries has 11.9 g of total carbohydrates per 100 g, including 6.5 g of fiber and 4.4 g of sugars.
How much fat is in raw raspberries?
Raw raspberries contains 0.65 g of fat per 100 g, of which 0.019 g is saturated (0.1% of the Daily Value).
What vitamins and minerals does raw raspberries contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (29% DV), Vitamin C (29% DV) and copper (10% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw raspberries?
100 g contains 1 mg of sodium, 0% of the 2,300 mg Daily Value.
Does raspberries have the same nutrition raw and canned?
No. Per 100 g, raspberries, raw has 52 kcal, while raspberries, canned, red, heavy syrup pack, solids and liquids has 91 kcal. Processing changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 167755. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.