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How Many Calories in Raspberries?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 15 kcal | 0.3g |
| 100g | 52 kcal | 1.2g |
| 1 cup | 64 kcal | 1.5g |
A raspberries contains 52 calories per 100g. A typical 1 cup (123g) provides about 64 calories. Raspberries is low in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Raspberries Nutrition Facts
| Nutrient | Per 100g | Per serving (123g) |
|---|---|---|
| Calories | 52 kcal | 64 kcal |
| Protein | 1.2g | 1.5g |
| Carbohydrates | 11.9g | 14.6g |
| of which Sugars | 4.4g | 5.4g |
| Fat | 0.7g | 0.9g |
| of which Saturates | 0.0g | 0.0g |
| Fibre | 6.5g | 8.0g |
| Sodium | 1.0mg | 1mg |
| Potassium | 151.0mg | 186mg |
| Calcium | 25.0mg | 31mg |
| Iron | 0.7mg | 0.9mg |
| Vitamin C | 26.2mg | 32.2mg |
| Vitamin A | 2.0µg | 2µg |
| Selenium | 0.2µg | 0µg |
| Riboflavin (B2) | 0.0mg | 0.0mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in fibre (23% DV) — an excellent source
- Low in saturated fat (0% DV)
- Low in sodium (0% DV)
- High in vitamin C (29% DV) — an excellent source
- Calories: 3% DV
- Protein: 2% DV
- Carbohydrates: 4% DV
- Fibre: 23% DV
- Fat: 1% DV
- Saturated fat: 0% DV
- Sodium: 0% DV
- Potassium: 3% DV
- Calcium: 2% DV
- Iron: 4% DV
- Vitamin C: 29% DV
- Vitamin A: 0% DV
- Selenium: 0% DV
- Riboflavin (B2): 0% DV
Useful for tracking raspberries
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Have a cat or dog? Check whether raspberries is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out raspberries for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Ripeness affects sugar content — a very ripe piece of fruit can carry noticeably more natural sugar than an under-ripe one of the same size.
Does raspberries fit your diet?
Weight management
At 52 calories per 100g, raspberries is calorie-light relative to its volume, which can help keep a meal within a calorie target without needing very small portions.
Fibre intake
Raspberries provides 6.5g of fibre per 100g — a meaningful contribution toward the commonly cited 25-30g daily target, which supports digestion and helps with feeling fuller for longer.
Frequently Asked Questions
How many calories in raspberries per 100g?
Raspberries contains 52 calories per 100g, based on USDA reference data.
Is raspberries high in calories?
A 1 cup of raspberries (123g) has around 64 calories — roughly 3% of a 2,000-calorie daily intake.
Is raspberries good for weight loss?
At 52 calories per 100g, raspberries is relatively low in calories and can fit well into a weight-loss diet. A 1 cup provides about 64 calories.
How much protein is in raspberries?
Raspberries contains 1.2g of protein per 100g.
Is raspberries a good source of fibre?
Yes — raspberries provides 6.5g of fibre per 100g, which is a meaningful contribution toward the commonly cited 28g daily reference intake.
How does raspberries compare to apple?
Raspberries has 52 calories per 100g, close to apple at 52 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of raspberries for 20g of protein?
With 1.2g of protein per 100g, you'd need roughly 1667g of raspberries to reach 20g of protein
Foods with a similar calorie count
Other fruits closest to raspberries by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Raspberries (this page) | 52 kcal | 1.2g | 11.9g | 0.7g |
| Apple | 52 kcal | 0.3g | 13.8g | 0.2g |
| Pineapple, Canned, Light Syrup Pack, Solids and Liquids | 52 kcal | 0.4g | 13.4g | 0.1g |
| Raspberries, Frozen, Unsweetened | 52 kcal | 1.2g | 11.9g | 0.7g |
| Apples, Raw, without Skin, Cooked | 53 kcal | 0.3g | 13.6g | 0.4g |
| Blueberries, Frozen, Unsweetened | 51 kcal | 0.4g | 12.2g | 0.6g |
| Figs, Canned, Water Pack, Solids and Liquids | 53 kcal | 0.4g | 14.0g | 0.1g |
More kit for raspberries tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.