Calories in raspberries
Raw. 52 kcal (218 kJ) per 100 g. Choose a portion below and every figure on the page updates.
Raspberries are among the most fibre-rich fruits: 100 g of raw berries contains 6.5 g of fibre alongside 52 kcal (218 kJ). Most of the energy comes from carbohydrate, but more than half of that carbohydrate is fibre or other non-sugar matter, and sugar is only about 4.4 g per 100 g. Raspberries also supply vitamin C and manganese.
Where the energy comes from
Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:
Full nutrition breakdown
Values shown for 123 g.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 64 kcal | – |
| Energy | 268 kJ | – |
| Protein | 1.5 g | 3% |
| Total fat | 0.8 g | 1% |
| Saturated | 0.02 g | <1% |
| Monounsaturated | 0.08 g | – |
| Polyunsaturated | 0.46 g | – |
| Trans | 0 g | – |
| Cholesterol | 0 mg | 0% |
| Total carbohydrate | 14.7 g | 5% |
| Sugars | 5.44 g | – |
| Starch | 0 g | – |
| Fibre | 8 g | 29% |
| Water | 105.5 g | – |
| Vitamins | ||
| Vitamin A | 2.5 µg | <1% |
| Vitamin C | 32.2 mg | 36% |
| Vitamin E | 1.07 mg | 7% |
| Vitamin K | 9.6 µg | 8% |
| Thiamin (B1) | 0.039 mg | 3% |
| Riboflavin (B2) | 0.047 mg | 4% |
| Niacin (B3) | 0.736 mg | 5% |
| Pantothenic acid (B5) | 0.405 mg | 8% |
| Vitamin B6 | 0.068 mg | 4% |
| Folate | 25.8 µg | 6% |
| Choline | 15.1 mg | 3% |
| Minerals | ||
| Calcium | 30.8 mg | 2% |
| Iron | 0.849 mg | 5% |
| Magnesium | 27.1 mg | 6% |
| Phosphorus | 35.7 mg | 3% |
| Potassium | 185.7 mg | 4% |
| Sodium | 1.2 mg | <1% |
| Zinc | 0.517 mg | 5% |
| Copper | 0.111 mg | 12% |
| Manganese | 0.824 mg | 36% |
| Selenium | 0.246 µg | <1% |
Daily Values are the FDA reference intakes for adults and children aged 4 and over, based on a 2,000 kcal diet. They are a labelling standard, not a personal target.
Common portions
| Portion | Grams | kcal | kJ | Protein g | Carbs g | Fat g |
|---|---|---|---|---|---|---|
| 1 cup | 123 | 64 | 268 | 1.5 | 14.7 | 0.8 |
| 10 raspberries | 19 | 10 | 41 | 0.2 | 2.3 | 0.1 |
Things worth knowing
- One cup of raspberries (123 g) has about 64 kcal (268 kJ), 8 g of fibre (close to 30% of the 28 g Daily Value) and about 36% of the DV for vitamin C.
- Ten raspberries weigh about 19 g and add roughly 10 kcal (41 kJ), so a small handful scattered over cereal or yogurt barely changes the total.
- For people counting net carbohydrate, raspberries come out low: about 5.4 g per 100 g once fibre is subtracted.
- Frozen sweetened raspberries are a different product at about 103 kcal per 100 g, while frozen unsweetened raspberries stay close to fresh at about 56 kcal.
Converting these figures
One 1 cup of raspberries is 64 kcal, which is 268 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.
It takes 460 g of raspberries to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.
Similar foods
Compare all 37 fruits in one table →
Source: USDA FoodData Central, SR Legacy 09302. Values are averages; individual samples vary with variety, growing conditions, and preparation.