Calories in raspberries.
52 kcal per 100 g.
Raspberries, raw · SR Legacy (2018-04) · USDA FDC 167755
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 52 kcal | 52 kcal |
| Protein | 1.2 g | 1.2 g |
| Carbohydrates | 11.9 g | 11.9 g |
| Fat | 0.65 g | 0.65 g |
| Fibre | 6.5 g | 6.5 g |
| Sugars | 4.42 g | 4.42 g |
| Saturated fat | 0.02 g | 0.02 g |
| Sodium | 1 mg | 1 mg |
| Salt (calculated from sodium) | 0.0025 g | 0.0025 g |
| Vitamin A (RAE) | 2 ug | 2 ug |
| Vitamin D (D2 + D3) | 0 ug | 0 ug |
| Vitamin E (alpha-tocopherol) | 0.87 mg | 0.87 mg |
| Vitamin K (phylloquinone) | 7.8 ug | 7.8 ug |
| Vitamin C | 26.2 mg | 26.2 mg |
| Thiamin | 0.03 mg | 0.03 mg |
| Riboflavin | 0.04 mg | 0.04 mg |
| Niacin | 0.6 mg | 0.6 mg |
| Vitamin B6 | 0.06 mg | 0.06 mg |
| Folate, total | 21 ug | 21 ug |
| Vitamin B12 | 0 ug | 0 ug |
| Potassium | 151 mg | 151 mg |
| Calcium | 25 mg | 25 mg |
| Phosphorus | 29 mg | 29 mg |
| Magnesium | 22 mg | 22 mg |
| Iron | 0.69 mg | 0.69 mg |
| Zinc | 0.42 mg | 0.42 mg |
| Selenium | 0.2 ug | 0.2 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.09 mg | 0.09 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
Raspberries are 52 kcal per 100 g and mostly water and fibre — 6.5 g of fibre per 100 g, the highest of the common berries. Cooked into a compote they lose water and concentrate, and any sugar added is what raises the number; a jam is a different food at around 250 kcal per 100 g. Frozen raspberries match the fresh row.
Logging this food
A cup is 123 g and 64 kcal; ten berries are 19 g and 10 kcal. A pint punnet as sold (312 g) is 162 kcal, which is the whole thing — hard to overeat. What needs logging is the company they keep: cream, granola, or a yogurt that is itself 100–150 kcal.
Swaps and alternatives
Strawberries are lighter (32 kcal per 100 g), blueberries slightly heavier (57). Grapes and cherries run 60–70. Any fresh berry is a good swap for dried fruit — raisins are about 300 kcal per 100 g — or for fruit juice, which keeps the sugar and drops the fibre.