How Many Calories in Raspberries? Nutrition Facts & Macros
One cup of raspberries (123g) has 64 calories
Protein 1.5g · Carbs 14.7g · Fat 0.8g
Raspberries are a nutritional powerhouse among berries — low in calories, incredibly high in fiber, and loaded with antioxidants. Whether you're tracking calories for weight loss, following a keto diet, or looking for a healthy snack, knowing the exact nutrition facts matters. Here's everything you need to know about raspberry calories and macros, based on USDA data. Raspberries are about 86% water by weight, making them a hydrating and refreshing choice.
218 kJ · per 100g · Water: 85.75 g
Calorie Calculator: Raspberry
123 g Raspberry contains 64 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup (123g) | 64 kcal | 1.5g | 14.7g | 0.8g |
| 1/2 cup (62g) | 32 kcal | 0.7g | 7.4g | 0.4g |
| 100 grams | 52 kcal | 1.2g | 11.9g | 0.7g |
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| Raspberry | 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
52 calories per 100g. Best eaten within 1-2 days of purchase. Peak season is June through October. Store in the refrigerator unwashed, in a single layer if possible, to prevent mold.
Frozen raspberries (unsweetened)
About 48 calories per 100g — slightly lower than fresh due to higher water content from ice crystals. Retain most nutrients including fiber and antioxidants. Available year-round and often more affordable than fresh. Great for smoothies and baking.
Frequently Asked Questions
How many calories are in raspberries?
One cup of raspberries (123g) contains approximately 64 calories. Per 100g, raw raspberries have 52 calories — making them one of the lowest-calorie fruits. A half cup (62g) has about 32 calories. Despite their sweet taste, raspberries are surprisingly low in calories compared to most fruits.
How much fiber do raspberries have?
Raspberries are one of the highest-fiber fruits available. One cup (123g) provides about 8g of dietary fiber, which is roughly 29% of the daily recommended intake. Per 100g, raspberries contain 6.5g of fiber — more than double that of strawberries (2g) and significantly more than bananas (2.6g). This exceptional fiber content supports digestive health and helps keep you feeling full.
How do raspberries compare to strawberries?
Raspberries (52 kcal/100g) have more calories than strawberries (32 kcal/100g), but they also pack significantly more fiber — 6.5g vs 2g per 100g. Raspberries have less sugar (4.42g vs 4.89g) and more protein (1.2g vs 0.67g). Strawberries win on vitamin C (58.8mg vs 26.2mg). Both are excellent berry choices, but raspberries are the fiber champion.
Are raspberries keto-friendly?
Raspberries are one of the most keto-friendly fruits. Per 100g, they have 11.94g total carbs minus 6.5g fiber = only 5.44g net carbs. A half-cup serving (62g) has just 3.4g net carbs, which fits easily into a 20-50g daily carb limit. Their high fiber-to-sugar ratio makes them one of the best fruit choices for a ketogenic diet.
Are raspberries high in antioxidants?
Yes — raspberries are among the richest sources of antioxidants in the fruit world. They contain ellagic acid, quercetin, and anthocyanins, which give them their deep red color. Per 100g, they also provide 26.2mg of vitamin C (29% DV), 0.87mg of vitamin E, and 0.67mg of manganese (29% DV). These compounds help protect cells from oxidative damage.
How much sugar is in raspberries?
One cup of raspberries (123g) contains about 5.4g of sugar. Per 100g, raspberries have only 4.42g of sugar — one of the lowest sugar contents among fruits. For comparison, strawberries have 4.89g, bananas have 12.23g, and grapes have 15.48g of sugar per 100g. Combined with their high fiber content, raspberries have minimal impact on blood sugar levels.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Raspberry | 52 | 1.2g | 11.94g | 0.65g |
| Strawberry | 32 | 0.67g | 7.68g | 0.3g |
| Blueberry | 57 | 0.74g | 14.49g | 0.33g |
| Banana | 89 | 1.09g | 22.84g | 0.33g |
| Orange | 47 | 0.94g | 11.75g | 0.12g |
per 100g
At 52 kcal per 100g, raspberries sit between strawberries (32 kcal) and bananas (89 kcal). Their standout feature is fiber — 6.5g per 100g, over three times more than strawberries and more than double that of bananas.
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