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.
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 92