Raspberries, raw
FDC 167755cup (123 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 92 · +11 vs Fruits & juices medianRaspberries earn an Elite score of 92 of 100, ranking 10th of 60 in fruits and juices, with vitamin C at 29% DV and dietary fiber at 23% DV giving them a fuller nutrient profile than many other berries measured per 100 g.
They are usually eaten fresh by the handful, folded into oatmeal, or blended into smoothies, since the delicate berries do not hold up well to long storage. A 1 cup (123 g) serving provides 6.5 g of fiber alongside 4.42 g of sugar, and no limits are flagged for this fruit.
See how this score is calculated, build a plate around raspberries, raw, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 52 kcal | 3% |
| Total fat | 0.65 g | 1% |
| Saturated fat | 0.02 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1 mg | 0% |
| Carbohydrate | 12 g | 4% |
| Dietary fiber | 6.5 g | 23% |
| Sugars | 4.4 g | |
| Protein | 1.2 g | 2% |
| Potassium | 151 mg | 3% |
| Calcium | 25 mg | 2% |
| Iron | 0.69 mg | 4% |
| Magnesium | 22 mg | 5% |
| Vitamin C | 26 mg | 29% |
| Vitamin A | 2 µg | 0% |
| Vitamin E | 0.87 mg | 6% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 64 kcal | 3% |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.02 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1.2 mg | 0% |
| Carbohydrate | 15 g | 5% |
| Dietary fiber | 8 g | 29% |
| Sugars | 5.4 g | |
| Protein | 1.5 g | 3% |
| Potassium | 186 mg | 4% |
| Calcium | 31 mg | 2% |
| Iron | 0.85 mg | 5% |
| Magnesium | 27 mg | 6% |
| Vitamin C | 32 mg | 36% |
| Vitamin A | 2.5 µg | 0% |
| Vitamin E | 1.1 mg | 7% |
Source: USDA FoodData Central · Public domain
FDC 167755Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fruits & juices median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Lime juice, rawDensity 92 vs 92Guava sauce, cookedDensity 93 vs 92Gooseberries, rawDensity 93 vs 92Original analysis by NutriVerdict
In the kitchen and how to use it
Raspberries are delicate, hollow-cored berries with a soft, slightly fuzzy texture and a flavor that balances sweetness against a distinct tartness. They are eaten fresh by the handful, folded into yogurt and oatmeal, baked into muffins and tarts, or simmered down into sauces and jams, where their seeds add a bit of texture unless strained out. Because they bruise easily and hold moisture, raspberries are rarely cooked for long; a quick simmer with a little sugar is usually enough to turn them into a sauce for drizzling over desserts.
Fresh raspberries are highly perishable and should be kept unwashed in the refrigerator, ideally in a single layer, and used within a day or two, rinsing only right before eating. A one-cup serving (123 grams) has 52 calories and provides 6.5 grams of fiber, a substantial amount for a fruit that low in calories, making raspberries a useful way to add fiber and natural sweetness to a breakfast bowl without much added sugar, since a cup carries only 4.42 grams of sugar. They also supply vitamin C at 29% of the Daily Value per 100 grams.
Frequently asked questions about raspberries, raw
How many calories are in raspberries?
A one-cup serving (123 grams) of raw raspberries has 52 calories.
Are raspberries a good source of fiber?
Yes, a one-cup serving provides 6.5 grams of fiber, notably high for a fruit with only 52 calories per cup.
How should raspberries be stored?
Keep them unwashed in the refrigerator, ideally in a single layer, and use them within a day or two since they are highly perishable.