Raspberry: Calories, Nutrition Facts, and Health Benefits (2026)

Raspberries contain 64 calories per 1 cup (123 g), providing 8 g of fiber and 32.2 mg of vitamin C, which is 36% of the daily value. They have a low glycemic index of about 40, making them a suitable option for those monitoring blood sugar levels.

This page provides detailed information on the nutritional profile of raspberries, focusing on their benefits and how they compare to other fruits. We will explore their calorie content, fiber levels, and essential vitamins.

Raspberry Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the nutrition facts for raspberries per 1 cup (123 g) and per 100 g, highlighting their key components.

Values are for 1 cup (123 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	64	52	3%
Protein	1.5 g	1.2 g	3%
Carbohydrates	14.6 g	11.9 g	5%
Fiber	8.0 g	6.5 g	29%
Sugar	5.4 g	4.4 g	-
Fat	0.8 g	0.7 g	1%
Vitamin C	32.2 mg	26.2 mg	36%
Potassium	186 mg	151 mg	4%
Manganese	0.82 mg	0.67 mg	36%
Magnesium	27 mg	22 mg	6%

About 82% of raspberry calories come from carbohydrates, 8% from protein and 10% from fat.

Raspberry by Health Goal

Here, we evaluate how raspberries rate for common dietary goals, including weight loss and blood sugar management.

Goal	Rating	Why
Weight loss	Good	64 calories per serving with 8 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 3 per serving
Immunity	Good	Provides 32.2 mg vitamin C (36% DV)
Digestion	Excellent	8 g fiber per serving supports regularity
Heart health	Good	Potassium (186 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (1.5 g); best as a vitamin-rich choice, not a protein source

Raspberry and Blood Sugar

Glycemic index: 40. Glycemic load: 3 per serving.

Raspberry has a glycemic index of about 40 and a glycemic load of around 3 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Raspberry Compares to Other Fruits

The comparison table below illustrates how raspberries stack up against other fruits in terms of calories, sugar, and fiber content.

Fruit (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Raspberry	52	4.4	6.5	26.2
Strawberry	32	4.9	2.0	58.8
Blueberry	57	10.0	2.4	9.7
Pomegranate	83	13.7	4.0	10.2

Raspberry Myths, Checked

Raspberries are high in sugar , False. A cup has only about 5 g sugar but 8 g fiber, one of the best ratios in fruit.

Frozen raspberries lose their nutrients , Misleading. Freezing preserves most of the vitamin C and fiber.

How to Track Raspberry

Fruit portions are easy to misjudge, and the difference between 1 cup of raspberries and a larger helping changes the sugar and calories you log. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log raspberry accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see every fruit ranked by glycemic load, most nutrient-dense fruits ranked, and berries ranked by sugar and antioxidants.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by ripeness and variety. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of raspberries?

One cup of raspberries contains 64 calories, making them a low-calorie fruit option for those looking to manage their weight.

Is raspberry good for weight loss?

Raspberries are beneficial for weight loss due to their low calorie count and high fiber content, which can help promote satiety.

Can people with diabetes eat raspberry?

Yes, people with diabetes can eat raspberries, as they have a low glycemic index of about 40, which helps minimize blood sugar spikes.

How much fiber is in raspberry?

Raspberries are high in fiber, providing 8 g per cup (123 g), which supports digestive health and can aid in weight management.

Is raspberry high in sugar?

Raspberries contain 5.4 g of sugar per cup (123 g), which is relatively low compared to many other fruits.

Are raspberries keto-friendly?

Raspberries can fit into a keto diet, as they have a low carbohydrate content of 14.6 g per cup (123 g), with a high fiber ratio.

Key Takeaways

• Raspberries provide 64 calories per cup.
• They contain 8 g of fiber, supporting digestive health.
• Each cup offers 32.2 mg of vitamin C, or 36% of the daily value.
• Raspberries have a low glycemic index of about 40.
• They contain 5.4 g of sugar per cup, which is relatively low.
• Raspberries are suitable for weight loss and diabetes management.