Raspberry Nutrition Facts (100g) | Calories & Benefits

Raspberries

~80 g

Calculated from the 100 g values. ~ indicates an estimated serving weight.

42kcal

Carbohydrate9.5 g %81

Protein1 g %8

Fat0.6 g %11

Raspberries Nutrition Values

Nutrients	100 gr	1 1 Handful (Small Serving)
Calories(kcal)	52	42
Carbohydrate (g)	11.9	9.52
Protein (g)	1.2	0.96
Fat (g)	0.7	0.56
Fiber (g)	6.5	5.2
Cholesterol (mg)	0	0
Sodium (mg)	1	0.8
Potassium (mg)	151	120.8
Calcium (mg)	25	20
Iron (mg)	0.7	0.56
Vitamin A (IU)	2	1.6
Vitamin C (mg)	26.2	20.96

Values are calculated from a 100 g basis. The product, recipe and edible serving weight can change the result. See the food-specific notes below for the reference used.

Dietitian's Tips for Consuming Raspberries

Metabolic Impact: With only 52 calories and 6.5 grams of fiber per 100g, raspberries cause a slow rise in blood sugar and promote lasting satiety. Polyphenols such as anthocyanins and ellagic acid support insulin sensitivity and contribute to a healthier metabolism.
Consumption Advice: A daily handful of raspberries (around 80–100g) covers roughly one-third of your daily vitamin C needs. Pairing them with yogurt, oatmeal, or blending them into a smoothie boosts their nutritional value and keeps your meals interesting.
Caution: Raspberries contain oxalates, which may increase the risk of kidney stones, so individuals with a history of kidney stones should monitor their intake. Additionally, as they can occasionally trigger allergic reactions, those trying raspberries for the first time should start with small amounts.
Exercise: The antioxidants in raspberries help reduce oxidative stress in muscle tissue following intense training sessions. Consuming a serving before or after exercise provides a natural energy boost from their sugars and supports faster recovery.