Raspberries Nutrition Facts: Calories, Vitamins & Minerals
Raspberries nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: handful, 120 g |
|---|---|---|
| Calories | 46 kcal | 55 kcal |
| Energy (kilojoules) | 192 kJ | 231 kJ |
| Protein | 0.8 g | 1 g |
| Fat | 0.5 g | 0.6 g |
| incl. saturated | 0 g | 0 g |
| Total carbohydrates | 12 g | 14 g |
| incl. sugars | 4.4 g | 5.3 g |
| incl. fiber | 3.7 g | 4.4 g |
| Salt | 0 g | 0 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
46 kcal (192 kJ) per 100 g · P/F/C 0.8/0.5/12 g
Serving (handful, 120 g) — 55 kcal (231 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: low salt: low fiber: medium
Are raspberries healthy?
Yes. On their nutrient profile, raspberries are a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Low in calories: 46 kcal per 100 g, so a serving (handful, 120 g) is 55 kcal.
- Counts toward your fruit and vegetables: a 120 g serving is 30% of the 400 g a day the WHO advises.
A typical serving (handful, 120 g) has 55 kcal, 1 g protein, 0.6 g fat and 14 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Raspberries are among the most fiber-rich berries thanks to their tiny seeds, with vitamin C and manganese too.
protein 8%fat 11%carbs 81%
Vitamins and minerals in raspberries
Per 100 g, the standouts are manganese — 0.67 mg, 29% of the Daily Value (#2 of 37 in our fruit & berries section); vitamin C — 26 mg, 29% of the Daily Value; copper — 0.09 mg, 10% of the Daily Value.
| Nutrient | Per 100 g | Serving: handful, 120 g | % DV |
|---|---|---|---|
| Vitamin C | 26 mg | 31 mg | 35% |
| Vitamin E | 0.87 mg | 1 mg | 7% |
| Vitamin K | 7.8 mcg | 9.4 mcg | 8% |
| Thiamin (B1) | 0.03 mg | 0.04 mg | 3% |
| Riboflavin (B2) | 0.04 mg | 0.05 mg | 4% |
| Niacin (B3) | 0.6 mg | 0.72 mg | 4% |
| Vitamin B6 | 0.06 mg | 0.07 mg | 4% |
| Folate (B9) | 21 mcg | 25 mcg | 6% |
| Potassium | 151 mg | 181 mg | 4% |
| Magnesium | 22 mg | 26 mg | 6% |
| Phosphorus | 29 mg | 35 mg | 3% |
| Iron | 0.69 mg | 0.83 mg | 5% |
| Zinc | 0.42 mg | 0.5 mg | 5% |
| Copper | 0.09 mg | 0.11 mg | 12% |
| Manganese | 0.67 mg | 0.8 mg | 35% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Raspberries, raw” (FDC ID 167755, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Raspberries calories by weight, 50–300 g
150 g of raspberries has 69 calories and 200 g has 92. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 23 | 0.4 / 0.3 / 6 | 1.9 |
| 100 g | 46 | 0.8 / 0.5 / 12 | 3.7 |
| 120 g — typical serving | 55 | 1 / 0.6 / 14 | 4.4 |
| 150 g | 69 | 1.2 / 0.8 / 18 | 5.6 |
| 200 g | 92 | 1.6 / 1 / 24 | 7.4 |
| 250 g | 115 | 2 / 1.3 / 30 | 9.3 |
| 300 g | 138 | 2.4 / 1.5 / 36 | 11 |
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Raspberries: more nutrition highlights
They have 4.4 g of fiber per serving — roughly 18% of the 25 g a day most adults fall short of.
How much movement is one serving?
A serving (handful, 120 g) is 55 kcal — roughly 18 min of easy walking or 7 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Raspberries: swaps and alternatives
No need to swap: raspberries already get grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 4.4 g (red is over 22.5 g), saturated fat 0 g (over 5 g) and salt 0 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 120 g, a typical serving of raspberries.
Raspberries vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Grapefruit | 42 | 0.8 / 0.1 / 11 |
| Asian Pears | 42 | 0.5 / 0.2 / 11 |
| Papaya | 43 | 0.5 / 0.3 / 11 |
| Nectarines | 44 | 1.1 / 0.3 / 11 |
| Raspberries | 46 | 0.8 / 0.5 / 12 |
| Clementines | 47 | 0.9 / 0.2 / 12 |
| Pineapple | 50 | 0.5 / 0.1 / 12 |
FAQ
How many calories are in 100 g of raspberries?
100 g of raspberries has 46 calories, with 0.8 g protein, 0.5 g fat and 12 g carbohydrates (3.7 g fiber).
How many calories are in a serving of raspberries?
A serving (handful, 120 g) has 55 calories: 1 g protein, 0.6 g fat and 14 g carbs.
What are the macros of raspberries?
Per 100 g: 0.8 g protein, 12 g carbs and 0.5 g fat. By calories that's about 8% protein, 81% carbs and 11% fat.
How long do you have to walk to burn a serving of raspberries?
About 18 min of easy walking or 7 min of cycling for a 70 kg (154 lb) person — that's the 55 calories in a serving (handful, 120 g).
What vitamins and minerals are in raspberries?
Per 100 g, raspberries are richest in manganese (0.67 mg, 29% DV), vitamin C (26 mg, 29% DV), copper (0.09 mg, 10% DV) — from USDA FoodData Central record 167755.
How much fiber is in raspberries?
100 g of raspberries has 3.7 g of fiber; a serving (handful, 120 g) has 4.4 g — 18% of the 25 g a day the WHO recommends.
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