Source: USDA FoodData Central · Raw · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Manganese | 0.67 mg | 29% | |
| Vitamin C | 26.2 mg | 29% | |
| Vitamin K | 7.8 µg | 7% | |
| Folate (B9) | 21 µg | 5% | |
| Vitamin E | 0.87 mg | 6% | |
| Potassium | 151 mg | 3% | |
| Magnesium | 22 mg | 5% | |
| Copper | 0.09 mg | 10% | |
| Phosphorus | 29 mg | 2% | |
| Calcium | 25 mg | 2% |
| Weight | Calories | Carbs | Protein | Fat |
|---|
| Serving | Weight | Calories | Carbs | Net Carbs | Fat |
|---|---|---|---|---|---|
| 1 raspberry | 2.3g | 1 kcal | 0.3g | 0.2g | 0.0g |
| 10 raspberries | 23g | 12 kcal | 2.7g | 1.2g | 0.2g |
| ½ cup | 62g | 32 kcal | 7.4g | 3.3g | 0.4g |
| ⭐ 1 cup (standard) | 123g | 64 kcal | 14.7g | 6.6g | 0.8g |
| 1 oz | 28g | 15 kcal | 3.3g | 1.5g | 0.2g |
Raspberries have an extraordinary fiber-to-carb ratio: 6.5g of fiber per 11.9g of total carbs. This leaves only 5.4g net carbs per 100g — one of the lowest of any fruit. Their 87% water content means they are very low in calories for their volume.
Raspberries contain 6.5g of fiber per 100g — more than strawberries (2.0g), blueberries (2.4g), or blackberries (5.3g). This exceptional fiber content means that despite containing 11.9g of total carbs, only 5.4g are net carbs. The fiber is a mix of soluble pectin (which feeds gut bacteria and lowers cholesterol) and insoluble cellulose (which promotes bowel regularity). A single cup of raspberries provides 23% of the adult daily fiber requirement.
Raspberries are one of the richest dietary sources of ellagic acid — a polyphenol that has demonstrated anti-carcinogenic properties in numerous laboratory studies. Research has shown ellagic acid can inhibit cancer cell growth and induce apoptosis (programmed cell death) in cancer cells from colon, prostate, breast, and oesophageal tissues. While human clinical trials are still developing, population studies consistently show high berry consumption correlates with lower cancer rates.
Despite tasting sweet, raspberries have a very low glycemic index of approximately 25 — lower than almost any other fruit. This is due to their exceptionally high fiber content slowing sugar absorption significantly. A 2019 study found that women who ate raspberries with a high-carb meal had significantly lower post-meal insulin response compared to those who ate no fruit, suggesting raspberries may actually may support blood sugar management when consumed with meals.
With only 5.4g of net carbs per 100g, raspberries are the most keto-friendly common berry. A ½ cup serving contains just 3.3g of net carbs, allowing people on strict keto (20g daily limit) to enjoy a meaningful serving. This makes raspberries a staple berry choice for low-carb diets, providing antioxidants and fiber that are otherwise difficult to obtain on a keto diet.
Nutrition values sourced from USDA FoodData Central. Values are averages and may vary. Not medical advice.