How Many Calories in Raspberries? Nutrition Facts & Macros
A cup of raspberries (123g) has 64 calories
Protein 1.5g · Carbs 14.7g · Fat 0.8g
Raspberries are the ultimate keto berry — just 52 kcal per 100g with an exceptional 6.5g of fiber, giving them only 5.44g net carbs. That's even lower than strawberries (5.68g)! Whether you're adding them to smoothies, topping yogurt, or eating them fresh, knowing the exact nutrition facts helps you make informed choices. Here's everything you need to know about raspberry calories and macros, based on USDA data. Raspberries are about 86% water, and they contain unique antioxidants like ellagic acid along with 26.2 mg of vitamin C and 0.67 mg of manganese (29% DV) per 100g.
218 kJ · per 100g · Water: 85.75 g
Calorie Calculator: Raspberries
123 g Raspberries contains 64 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup (123 g) | 64 kcal | 1.5g | 14.7g | 0.8g |
| 1 handful (50 g) | 26 kcal | 0.6g | 6g | 0.3g |
| 100 grams | 52 kcal | 1.2g | 11.9g | 0.7g |
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Raspberries — Nutrition Facts
| Raspberries | per 100g |
|---|---|
| Calories | 52 kcal |
| Protein | 1.2 g |
| Fat | 0.65 g |
| Carbs | 11.94 g |
| Fiber | 6.5 g |
| Sugar | 4.42 g |
| Sodium | 1 mg |
| Potassium | 151 mg |
| Magnesium | 22 mg |
| Phosphorus | 29 mg |
| Vitamin C | 26.2 mg |
| Vitamin B6 | 0.055 mg |
| Folate | 21 mcg |
| Manganese | 0.67 mg |
| Water | 85.75 g |
Source: USDA FoodData Central (FDC ID: 167755) · Data verified April 2026
Variations
Fresh raspberries (raw)
52 kcal per 100g. Fresh raw raspberries at their natural state. Best nutritional profile — fiber (6.5g) and vitamin C (26.2 mg) at their peak. Choose plump, deeply colored berries without mold. Avoid containers with juice stains at the bottom (sign of crushed berries).
Frozen raspberries (unsweetened)
Approximately 48 kcal per 100g — nutritionally similar to fresh. Frozen at peak ripeness, they retain most nutrients including fiber. More affordable, available year-round, and perfect for smoothies, oatmeal, and baking. Frozen raspberries hold their shape better than frozen strawberries.
Dried raspberries
Approximately 335 kcal per 100g — over 6x the calories of fresh raspberries. Water is removed, concentrating sugars. Most commercial dried raspberries have added sugar. Check the label carefully for "no sugar added" versions. The fiber is concentrated too, but so are the carbs. Use sparingly as a topping for cereal or salads, not as a snack by the handful.
Dietary Perspectives
For Weight Loss
Low calorie at 52 kcal per 100g. A cup (123g) has just 64 kcal. Raspberries have THE highest fiber of any berry at 6.5g per 100g, providing maximum satiety — you'll feel full much longer than with other fruits. Low sugar at just 4.42g. Add to yogurt, oatmeal, or eat as a refreshing snack. The exceptional fiber-to-calorie ratio makes raspberries one of the most filling fruits per calorie.
For Athletic Performance
Good vitamin C (26.2 mg per 100g) supports muscle recovery after intense exercise. Manganese (0.67 mg, 29% DV) supports connective tissue and bone health. Ellagic acid may help reduce exercise-induced oxidative stress. Quick-digesting carbs provide accessible energy for pre-workout fueling. Easy to add to post-workout smoothies with protein for optimal recovery.
For Keto
Raspberries are THE #1 keto berry — only 5.44g net carbs per 100g, beating strawberries (5.68g) and far better than blueberries (12.1g). A handful (50g) has just 2.7g net carbs — nearly negligible. The exceptional fiber (6.5g) means most carbs don't count. Use in keto desserts with cream, in smoothies with MCT oil, or as a fresh snack. The highest fiber of any berry makes them the most keto-compatible fruit available.
Frequently Asked Questions
How many calories are in raspberries?
A cup of raspberries (123g) contains approximately 64 calories. Per 100g, raw raspberries have 52 calories. A handful of raspberries (50g) has about 26 calories. Despite having more calories per 100g than strawberries (32 kcal), raspberries are still a low-calorie fruit and their exceptional fiber content makes them incredibly satisfying.
Are raspberries keto-friendly?
YES — raspberries are THE best keto berry! With only 5.44g net carbs per 100g (11.94g carbs minus 6.5g fiber), they beat even strawberries (5.68g net carbs). A handful (50g) has just 2.7g net carbs — nearly negligible on keto. The exceptional 6.5g fiber per 100g means most of the carbs simply don't count. Far more keto-friendly than blueberries (12.1g net carbs per 100g). Use in keto desserts, smoothies, or as a fresh snack.
How much fiber do raspberries have?
Raspberries contain 6.5g of fiber per 100g — the highest among common berries by far. Compare: blueberries have just 2.4g and strawberries 2.0g per 100g. A cup (123g) provides about 8g of fiber — roughly 29% of the daily recommended intake. This exceptional fiber content supports digestive health, promotes satiety, and is what makes raspberries the top keto berry.
Raspberries vs strawberries — which is better?
Both are excellent but shine in different areas. Raspberries win on: much more fiber (6.5 vs 2.0g), lower net carbs (5.44 vs 5.68g) — making them the better keto choice, and more protein (1.20 vs 0.67g). Strawberries win on: fewer calories (32 vs 52 kcal), more than double the vitamin C (58.8 vs 26.2 mg), and lower sugar (4.89 vs 4.42g — actually close). For keto and fiber, choose raspberries. For low calories and vitamin C, choose strawberries.
Are raspberries a superfood?
Yes — raspberries pack a unique nutritional punch. They contain ellagic acid, an antioxidant found primarily in raspberries, linked to anti-inflammatory and anti-cancer properties. Combined with the highest fiber of any common berry (6.5g), good vitamin C (26.2 mg), and manganese (0.67 mg, 29% DV) for connective tissue and bone health, raspberries earn their superfood status.
How to store raspberries?
Raspberries are the most perishable berry — handle with care. Store unwashed in the fridge and they'll last just 2-3 days. Never wash before storing, as moisture causes rapid mold growth. Spread them in a single layer on a paper towel to absorb excess moisture. Don't wash until you're ready to eat. For longer storage, freeze them: spread on a baking sheet, freeze for 2 hours, then transfer to a freezer bag. Frozen raspberries keep for 6+ months.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Raspberries | 52 | 1.2g | 11.94g | 0.65g |
| Strawberries | 32 | 0.67g | 7.68g | 0.3g |
| Blueberries | 57 | 0.74g | 14.49g | 0.33g |
| Watermelon | 30 | 0.61g | 7.55g | 0.15g |
| Blackberry | 43 | 1.39g | 9.61g | 0.49g |
per 100g
Per 100g, raspberries have 52 kcal with the lowest net carbs of any berry at 5.44g — beating strawberries (5.68g) and far below blueberries (12.1g). Raspberries dominate in fiber with 6.5g vs strawberries' 2.0g and blueberries' 2.4g. Strawberries have more vitamin C (58.8 vs 26.2 mg) and fewer total calories (32 vs 52 kcal).
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