Raspberries
The highest-fibre common fruit — roughly 8 g in a single cup, mostly from the seeds.
Nutrition per 100 g
Standardised to 100 g of raspberries for fair comparison. Typical serving: 1 cup (123 g) — 64 kcal per 123 g serving.
| Nutrient | Per 100 g | Per serving (123 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 52 kcal | 64 kcal | 100 kcal |
| Protein | 1.2 g | 1.5 g | 2.3 g |
| Carbohydrate | 12 g | 14.7 g | 23 g |
| Fat | 0.7 g | 0.8 g | 1.3 g |
| Fibre | 6.5 g | 8 g | 12.5 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of raspberries, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (123 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 2 µg | 2.5 µg | <1% |
| Vitamin C | 26.2 mg | 32.2 mg | 29% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.87 mg | 1.1 mg | 6% |
| Vitamin K | 7.8 µg | 9.6 µg | 7% |
| Thiamin | 0.032 mg | 0.039 mg | 3% |
| Riboflavin | 0.038 mg | 0.047 mg | 3% |
| Niacin | 0.6 mg | 0.74 mg | 4% |
| Vitamin B6 | 0.055 mg | 0.068 mg | 3% |
| Folate | 21 µg | 25.8 µg | 5% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.33 mg | 0.41 mg | 7% |
| Choline | 12.3 mg | 15.1 mg | 2% |
| Minerals | |||
| Calcium | 25 mg | 30.8 mg | 2% |
| Iron | 0.69 mg | 0.85 mg | 4% |
| Magnesium | 22 mg | 27.1 mg | 5% |
| Phosphorus | 29 mg | 35.7 mg | 2% |
| Potassium | 151 mg | 186 mg | 3% |
| Sodium | 1 mg | 1.2 mg | <1% |
| Zinc | 0.42 mg | 0.52 mg | 4% |
| Selenium | 0.2 µg | 0.25 µg | <1% |
| Copper | 0.09 mg | 0.11 mg | 10% |
| Manganese | 0.67 mg | 0.82 mg | 29% |
Source: USDA FoodData Central — Raspberries, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat raspberries?
- About a third of a day's fibre in one cup.
- Very low sugar relative to the fibre it carries.
- Freeze well without turning to mush in cooked dishes.
How to include it
- Crush into yogurt with no added sugar needed.
- Simmer briefly into a quick compote for pancakes.
- Add frozen to smoothies for thickness and fibre.
Things to consider
- Expensive fresh; frozen is nutritionally equivalent.
- The seeds bother some people with diverticular symptoms — this is individual, not a rule.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Blackberries
Deeply pigmented berries with high fibre, vitamin K and one of the richest anthocyanin loads.
- kcal
- 43
- protein
- 1.4 g
- fibre
- 5.3 g
per 100 g · Typical serving: 1 cup (144 g)
Strawberries
One of the lowest-sugar fruits by volume, with more vitamin C per cup than an orange.
- kcal
- 32
- protein
- 0.7 g
- fibre
- 2 g
per 100 g · Typical serving: 1 cup halves (152 g)
Chia Seeds
Two tablespoons supply over 8 g of fibre plus calcium and plant omega-3.
- kcal
- 488
- protein
- 16.7 g
- fibre
- 35 g
per 100 g · Typical serving: 2 tbsp (24 g)
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