How healthy are raspberries?
Are raspberries healthy? Yes, for most people. Raspberries score 83/100 on the HowHealthyIs Score: 100 g provide 52 kcal, 26 mg vitamin C and 6.5 g fiber. Raspberries are among the highest-fiber fruits per calorie and rich in vitamin C. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Raspberries rank higher than 83% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C56%
- Fiber45%
- Vitamin E11%
- Magnesium10%
- Iron7%
- Potassium6%
- Protein5%
- Calcium4%
- Vitamin A0%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 144 minus 0 = 144. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in raspberries?
Calories64kcal
Protein1.5g
Carbohydrates15g
Fat0.8g
Fiber8g
Sugars5.4g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 52 kcal | 64 kcal | |
| Protein | 1.2 g | 1.5 g | 3% |
| Carbohydrates | 12 g | 15 g | 5% |
| Fiber | 6.5 g | 8 g | 29% |
| Sugars | 4.4 g | 5.4 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.7 g | 0.8 g | 1% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Vitamins | |||
| Vitamin A | 2 µg | 2.5 µg | 0% |
| Vitamin C | 26 mg | 32 mg | 36% |
| Vitamin E | 0.9 mg | 1.1 mg | 7% |
| Minerals | |||
| Calcium | 25 mg | 31 mg | 2% |
| Iron | 0.7 mg | 0.8 mg | 5% |
| Potassium | 151 mg | 186 mg | 4% |
| Magnesium | 22 mg | 27 mg | 6% |
| Sodium | 1 mg | 1.2 mg | 0% |
Source: USDA FoodData Central, "Raspberries, raw" (FDC 167755). Values rounded.
Why are raspberries good for you?
- 32 mg vitamin C in 1 cup, 36% of the daily value. Vitamin C contributes to the normal function of the immune system.
- 8 g fiber in 1 cup, 29% of the daily value. Most adults eat well under the 28 g daily value for fiber.
Good ways to use them
- Breakfast bowls
- A low-sugar dessert
What should you watch out for?
- Fragile and quick to spoil; frozen raspberries are just as nutritious.
Which fruits score higher?
Other fruits with more nutrition per calorie. Variety matters more than picking one winner.
How do raspberries compare?
Common questions about raspberries
How many calories are in raspberries?
100 g of raspberries has 52 kcal. A typical portion, 1 cup (123 g), has about 64 kcal.
How much protein is in raspberries?
Raspberries have 1.2 g of protein per 100 g, or about 1.5 g in 1 cup.
Are raspberries good for weight loss?
Raspberries are low in calories (52 kcal per 100 g), so they add volume to meals without many calories. No single food causes weight loss; the overall diet does.