Calories in Raspberries: Nutrition Facts and Serving Sizes
One cup of raspberries has just 64 calories. See the full nutrition breakdown by serving size with expert FAQ.
Raspberries are a fiber powerhouse and one of the best fruits for anyone watching their calorie intake. With 8 grams of fiber per cup and only 64 calories, they offer one of the highest fiber-to-calorie ratios of any food. They are also loaded with vitamin C, manganese, and ellagic acid.
Calories by serving size:
| Serving | Weight | Calories | Carbs | Sugar | Fiber | Vitamin C |
|---|---|---|---|---|---|---|
| 10 raspberries | ~19 g | 10 kcal | 2 g | 1 g | 1.2 g | 5% DV |
| 1/2 cup | ~62 g | 32 kcal | 7 g | 3 g | 4 g | 16% DV |
| 1 cup | ~123 g | 64 kcal | 15 g | 5 g | 8 g | 32% DV |
| 100 g | 100 g | 52 kcal | 12 g | 4 g | 6.5 g | 26% DV |
Berry comparison (per cup):
| Berry | Calories | Fiber | Sugar |
|---|---|---|---|
| Raspberries | 64 kcal | 8.0 g | 5 g |
| Strawberries | 49 kcal | 3.0 g | 7 g |
| Blueberries | 84 kcal | 3.6 g | 15 g |
| Blackberries | 62 kcal | 7.6 g | 7 g |
Raspberries have the most fiber and the least sugar of the four most common berries.
Frequently Asked Questions (FAQ)
How many calories are in a cup of raspberries?
One cup of fresh raspberries (about 123 grams) contains approximately 64 calories. That cup provides 15 grams of carbohydrates, only 5 grams of natural sugar, and an impressive 8 grams of dietary fiber. Raspberries also deliver 32% of your daily vitamin C and 41% of your daily manganese per cup.
Why are raspberries so high in fiber?
Raspberries contain 6.5 grams of fiber per 100 grams — more than most fruits, vegetables, and even many whole grains. This is because each raspberry is actually a cluster of tiny individual drupelets, each containing its own seed. These small seeds and the structure of the drupelets contribute both soluble and insoluble fiber.
Are raspberries the best berry for weight loss?
Raspberries are among the best berries for weight loss. They combine very low sugar (only 5g per cup), high fiber (8g per cup), and low calories (64 per cup). The high fiber content promotes prolonged satiety. While strawberries have fewer calories per cup, raspberries have nearly three times the fiber, making them more filling per serving.
Are raspberries low glycemic?
Yes. Raspberries have a glycemic index of approximately 26, which is very low. Combined with their high fiber and low sugar content, they have minimal impact on blood sugar. This makes raspberries an excellent fruit choice for people managing diabetes or insulin resistance.
Do frozen raspberries lose their nutritional value?
Frozen raspberries retain most of their nutritional value. They are flash-frozen shortly after harvest, which locks in vitamins, fiber, and antioxidants. Studies show that frozen raspberries can have equal or higher antioxidant levels than fresh ones that have been stored for several days. Choose unsweetened frozen raspberries — they are often more affordable than fresh and available year-round.
How many calories are in a cup of raspberries?
Why are raspberries so high in fiber?
Are raspberries the best berry for weight loss?
Are raspberries low glycemic?
Do frozen raspberries lose their nutritional value?
Ready to Transform Your Nutrition Tracking?
Join thousands who have transformed their health journey with Nutrola!
