Raspberries nutrition facts

Raspberries (1 cup, 123 g) has 64 calories, 1.2 g protein, 8 g fiber, 0.2 g fat. It is an excellent source of vitamin C (31% DV), fiber (29% DV), manganese (26% DV).

Vitamin C 31% DV Fiber 29% DV Manganese 26% DVPantothenic acid 8.1% DVVitamin K 8% DV

#3 of 50 fruits for fiber #18 of 50 fruits for vitamin C #9 of 46 fruits for vitamin E #13 of 41 fruits for vitamin K #5 of 39 fruits for omega-3 #3 of 47 fruits for polyunsaturated fat

Nutrition Facts

Serving size1 cup (123 g)

Calories64

Total Fat 0.2g0.3%

Saturated Fat 0g0.1%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 1mg0.1%

Total Carbohydrate 15.9g5.8%

Dietary Fiber 8g29%

Total Sugars 5.4g

Protein 1.2g2.5%

Vitamin D 0µg0%

Calcium 20mg1.6%

Iron 0.6mg3.1%

Potassium 192mg4.1%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 7%
■ Fat 3%
■ Carbohydrate 90%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

114

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

-1.9

Inflammatory profile strongly anti-inflammatory

Lower is more anti-inflammatory. Percentile 11 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in raspberries

Nutrient	Per 1 cup	% Daily Value
Macronutrients
Calories	64 kcal	3.2%
ProteinF	1.2 g	2.5%
Total fatF	0.2 g	0.3%
CarbohydrateF	15.9 g	5.8%
Fiber	8 g	29%
Sugars	5.4 g	no DV
Fats
Saturated fat	0 g	0.1%
Trans fat	0 g	no DV
Monounsaturated fat	0.1 g	no DV
Polyunsaturated fat	0.5 g	no DV
Omega-3 (ALA+EPA+DHA)	0.15 g	no DV
Omega-6 (linoleic)	0.31 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin CF	28.3 mg	31%
Thiamin (B1)	0.04 mg	3.3%
Riboflavin (B2)	0.05 mg	3.6%
Niacin (B3)	0.7 mg	4.6%
Pantothenic acid (B5)	0.4 mg	8.1%
Vitamin B6	0.07 mg	4%
Folate (DFE)	26 µg	6.5%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	2 µg	0.3%
Vitamin E	1.07 mg	7.1%
Vitamin D	0 µg	0%
Vitamin K	9.6 µg	8%
Choline	15 mg	2.8%
Minerals
Sodium	1 mg	0.1%
CalciumF	20 mg	1.6%
IronF	0.6 mg	3.1%
MagnesiumF	24 mg	5.6%
PhosphorusF	34 mg	2.7%
PotassiumF	192 mg	4.1%
ZincF	0.3 mg	2.5%
CopperF	0.07 mg	7.2%
ManganeseF	0.61 mg	26%
Selenium	0.2 µg	0.4%
Carotenoids
Beta-carotene	15 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	167 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	105 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	52 kcal	2.6%
ProteinF	1 g	2%
Total fatF	0.2 g	0.2%
CarbohydrateF	12.9 g	4.7%
Fiber	6.5 g	23%
Sugars	4.4 g	no DV
Fats
Saturated fat	0 g	0.1%
Trans fat	0 g	no DV
Monounsaturated fat	0.1 g	no DV
Polyunsaturated fat	0.4 g	no DV
Omega-3 (ALA+EPA+DHA)	0.13 g	no DV
Omega-6 (linoleic)	0.25 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin CF	23 mg	26%
Thiamin (B1)	0.03 mg	2.7%
Riboflavin (B2)	0.04 mg	2.9%
Niacin (B3)	0.6 mg	3.7%
Pantothenic acid (B5)	0.33 mg	6.6%
Vitamin B6	0.06 mg	3.2%
Folate (DFE)	21 µg	5.2%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	2 µg	0.2%
Vitamin E	0.87 mg	5.8%
Vitamin D	0 µg	0%
Vitamin K	7.8 µg	6.5%
Choline	12 mg	2.2%
Minerals
Sodium	1 mg	0%
CalciumF	16 mg	1.3%
IronF	0.5 mg	2.5%
MagnesiumF	19 mg	4.6%
PhosphorusF	27 mg	2.2%
PotassiumF	156 mg	3.3%
ZincF	0.2 mg	2%
CopperF	0.05 mg	5.9%
ManganeseF	0.49 mg	21%
Selenium	0.2 µg	0.4%
Carotenoids
Beta-carotene	12 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	136 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	86 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	15 kcal	0.7%
ProteinF	0.3 g	0.6%
Total fatF	0.1 g	0.1%
CarbohydrateF	3.7 g	1.3%
Fiber	1.8 g	6.6%
Sugars	1.3 g	no DV
Fats
Saturated fat	0 g	0%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0.1 g	no DV
Omega-3 (ALA+EPA+DHA)	0.04 g	no DV
Omega-6 (linoleic)	0.07 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin CF	6.5 mg	7.3%
Thiamin (B1)	0.01 mg	0.8%
Riboflavin (B2)	0.01 mg	0.8%
Niacin (B3)	0.2 mg	1.1%
Pantothenic acid (B5)	0.09 mg	1.9%
Vitamin B6	0.02 mg	0.9%
Folate (DFE)	6 µg	1.5%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	1 µg	0.1%
Vitamin E	0.25 mg	1.6%
Vitamin D	0 µg	0%
Vitamin K	2.2 µg	1.8%
Choline	3 mg	0.6%
Minerals
Sodium	0 mg	0%
CalciumF	5 mg	0.4%
IronF	0.1 mg	0.7%
MagnesiumF	5 mg	1.3%
PhosphorusF	8 mg	0.6%
PotassiumF	44 mg	0.9%
ZincF	0.1 mg	0.6%
CopperF	0.01 mg	1.7%
ManganeseF	0.14 mg	6.1%
Selenium	0.1 µg	0.1%
Carotenoids
Beta-carotene	3 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	39 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	24 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #167755 ("Raspberries, raw"), Foundation Foods #2346410.

Frequently asked questions

How many calories are in raspberries?

Raspberries has 64 calories per 1 cup (123 g), or 52 calories per 100 g, according to USDA FoodData Central.

How much protein is in raspberries?

1.2 g of protein per 1 cup, which is 2.5% of the 50 g Daily Value.

What is raspberries rich in?

Per serving, raspberries is richest in Vitamin C at 31% of the Daily Value, Fiber (29%), Manganese (26%), Pantothenic acid (B5) (8.1%).

Is raspberries healthy?

By nutrient density, raspberries scores 114 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is strongly anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More fruits

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.