Raspberries Nutrition Facts and Health Benefits

Raspberries are a sweet and flavorful fruit that is packed with nutrients and health benefits. These juicy berries are rich in antioxidants, vitamin C, and fiber, making them a tasty and healthy choice for any plant-based diet.
Jyothi Shenoy, MD, MBA

Written by Jyothi Shenoy, MD, MBA. Updated on December 24, 2022.

Raspberries are a small fruit with a slightly sour taste, native to Asia Minor and North America.

While it can be found in different colors, the most common is red raspberry.

It is available in summer and autumn but can be frozen and consumed anytime during the year.

Examples of usage areas of frozen raspberries include making jam by mixing them with chia or adding them to smoothies as a great color and flavor support.

Raspberry is a strong source of antioxidants with its rich content of vitamins C and E.

It protects the body against some types of cancer by protecting cells from damage by free radicals.

In addition, thanks to this content, it supports a healthy skin appearance.

With its high manganese content, it increases the absorption of calcium, an important mineral for vegans.

Thanks to their high dietary fiber, low glycemic index, and tannin content, raspberries control blood sugar levels and help with diabetes management.

Tannins are compounds known to inhibit iron absorption, although the high vitamin C content of raspberries predominates and increases iron absorption.

Raspberries Quick Nutrition Facts

Here's a quick nutrition overview for 3.5 ounces (100 grams) of raspberries:

  • Energy: 52 calories
  • Carbs: 11.9 grams
  • Sugar: 4.42 grams
  • Fiber: 6.5 grams
  • Protein: 1.2 grams
  • Fat: 0.65 grams
  • Saturated Fat: 0.019 grams

Jump to a section where you can learn more about raspberries nutrition value, including macronutrients, vitamins, minerals, protein quality, and more.

Health Benefits of Raspberries

Thanks to a significant amount of specific vitamins and minerals, raspberries could provide several health benefits.

Continue reading to discover the potential benefits of consuming raspberries.

May Help in the Healing of Wounds

Vitamin C can help in the healing of wounds.

The deficiency of this nutrient can prevent the efficient healing of the damaged tissues, due to which the patient may suffer from chronic inflammatory damage that can lead to cancerous changes.

Vitamin C is also essential for several critical metabolic processes occurring in the body. It also supports the formation of collagen in the skin and other tissues.

Collagen is a protein that forms the basic structural network of several organs in the body. The primary role of collagen is to strengthen the bones, skin, and blood vessels, thus maintaining the structural integrity of these tissues.

It can reduce or slow down the age-related degenerative changes occurring in these tissues.

It can act as an antioxidant. It regulates the metabolism of oxygen in the body and reduces the release of molecular compounds known as free radicals, which can otherwise damage the cell membranes.

It can also support the process of iron absorption and play a role in infection-fighting by stimulating the activities of immune cells like lymphocytes.

Vitamin C is also needed for the production of brain chemicals called neurotransmitters.

May Boost Calcium Absorption

Manganese is a vital nutrient that helps in the formation of connective tissue, blood clotting factors, bones, and reproductive hormones.

It also supports the metabolism of fat and carbohydrate and enhances calcium absorption. It can help with blood sugar regulation, thereby improving glycemic control in patients with diabetes.

Manganese is also needed for normal nerve and brain function. When combined with other nutrients like calcium and zinc, manganese can support the bone formation processes and improve bone mineral density.

This is especially important for postmenopausal women and older men who are at a higher risk of osteoporosis due to the decline in bone mineral density.

Manganese is an integral part of the body’s antioxidant mechanisms. It helps in the synthesis of an enzyme called superoxide dismutase, which acts as a powerful antioxidant in the body and prevents oxidative stress linked to the high risk of cancer, autoimmune disorders, and diabetes.

It can also reduce inflammation and hence, can be useful as a potential therapeutic agent for the management of inflammatory disorders such as osteoarthritis and inflammatory bowel disease.

Raspberries Nutrition Facts

Continue reading to find out the following raspberries nutrition information:

  • Macronutrients
  • Vitamin Content
  • Mineral Content
  • Amino Acid Profile
  • Fat Breakdown
  • Carbohydrate Breakdown


Macronutrients, often called macros, are most commonly used term when it comes to eating a healthy diet or losing weight. There are three types of macronutrients: carbohydrates, proteins, and fats.

Macronutrients provide energy to your body and allows it to function properly. The following table contains the information on raspberries macronutrients, while reading further will give you a better understanding on each of these macronutrients.

Carbohydrate4% DV11.9 g
Protein2% DV1.2 g
Fat1% DV0.65 g

Vitamin Content

Raspberries are excellent source of Vitamin C.

They also contain Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B9 (Folate), Vitamin E, and Vitamin K in a small amount.

Here's the full raspberries vitamin content per 100g:

Vitamin A1% DV33 IU
Vitamin C29% DV26.2 mg
Vitamin D0% DV0 µg
Vitamin B1 (Thiamine)3% DV0.032 mg
Vitamin B2 (Riboflavin)3% DV0.038 mg
Vitamin B3 (Niacin)4% DV0.598 mg
Vitamin B5 (Pantothenic acid)7% DV0.329 mg
Vitamin B6 (Pyroxidine)3% DV0.055 mg
Vitamin B9 (Folate)5% DV21 µg
Vitamin B12 (Cobalamin)0% DV0 µg
Vitamin E6% DV0.87 mg
Vitamin K7% DV7.8 µg

Mineral Content

Raspberries are excellent source of Manganese.

They also contain a good amount of Copper and some Iron, Magnesium, and Zinc.

Here's the full raspberries mineral content per 100g:

Calcium2% DV25 mg
Copper10% DV0.09 mg
Fluoride0% DV0 mg
Iron4% DV0.69 mg
Magnesium5% DV22 mg
Manganese29% DV0.67 mg
Phosphorus2% DV29 mg
Potassium3% DV151 mg
Selenium0% DV0.2 μg
Sodium0% DV1 mg
Zinc4% DV0.42 mg

Protein and Amino Acid Profile

Raspberries contain 1.2 g of protein per 100 g, or in other words, raspberries provide 2.31 g of protein per 100 kcal.

Similarly to most other plant proteins, protein in raspberries contain all nine essential amino acids, however, they are a little bit low in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

Histidine Low0% DV0 g
Isoleucine Low0% DV0 g
Leucine Low0% DV0 g
Lysine Low0% DV0 g
Methionine Low0% DV0 g
Phenylalanine Low0% DV0 g
Threonine Low0% DV0 g
Tryptophan Low0% DV0 g
Valine Low0% DV0 g

Fat Breakdown

Around 11% of the calories in raspberries are from fat. Raspberries have 0.65 grams or 1% of recommended daily values per 100g.

Saturated fat and trans fat can increase cholesterol levels and increase the heart disease risk.

Raspberries fat content mostly consists of healthy unsaturated fats.

According to FDA, dietary cholesterol should be kept below 300 mg per day. Luckily, raspberries is cholesterol free.

Raspberries do not contain trans fats. Trans fats should be kept as low as possible.

Total Fat1% DV0.65 g
Saturated Fat0% DV0.019 g
Monounsaturated Fatdo not have a %DV0.064 g
Polyunsaturated Fatdo not have a %DV0.375 g
Trans Fatsdo not have a %DV0 g
Cholesterol0% DV0 mg

Carbohydrate Breakdown

92% of the calories in raspberries come from carbohydrates.

Carbs in raspberries are mostly fiber (55%), followed by sugars and starch.

When it comes to sugars, raspberries are relatively low in sugar, containing grams of sugar per 100g.

Raspberries are a great source of fiber, and considered as a "high fiber food", as the contain 20.3 grams of fiber per serving.

According to U.S. government's National Labeling and Education Act (NLEA), food must contain 5 grams or more of dietary fiber per serving to be labeled as high fiber food.

Total amount of fiber in 100g of raspberries is 6.5.

Total Carbohydrate4% DV11.9 g
Dietary Fiber23% DV6.5 g
Sugars9% DV4.42 g

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