Food · Fruits and Fruit Juices
Raspberries nutrition facts
A typical portion of raspberries (1 cup; 123 g, raw) has 60 calories and 1g of protein (USDA FoodData Central). USDA lists 7 descriptions of it: per 100 g they range from 41 calories (puree, seedless) to 57 (raw).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Raspberries, raw, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 1.2g
- more than 18% of 8,218 USDA reference foods
- Calories per 100 g
- 52
- more than 15% of reference foods
- Sodium per 100 g
- 1mg
- more than 4% of reference foods
1 cup weighs 123 g in USDA's record for Raspberries, raw (FDC 167755); across 3 records of raspberries USDA weighs it at 123 to 150 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 82% carbohydrate, 10% fat and 8% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
Source: USDA FoodData Central (FDC 167755), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of raspberries USDA describes
Raw (FDC 2709281) has the most calories per 100 g (57); the fewest: Seedless (41)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Raspberries, raw (SR Legacy) | 52 | 1.2 g | 0.7 g | 1 mg |
| Raspberries, puree, with seeds | 55 | 1.1 g | 1 g | 4 mg |
| Raspberries, puree, seedless | 41 | 1 g | 0.9 g | 4 mg |
| Raspberries, raw (Survey)Same values: Raspberries, frozen | 57 | 1 g | 0.2 g | 0 mg |
| Raspberries, raw (Foundation)Same values: Raspberries, raw | 51 | 1 g | 0.2 g | 0 mg |
Every nutrient in this record (85)
The portion is 1 cup (123 g); % DV is for that portion.
Energy, macronutrients and sugars (21)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 1.48 g | 1.20 g | 3% |
| Total lipid (fat) | 0.80 g | 0.65 g | 1% |
| Carbohydrate, by difference | 14.7 g | 11.9 g | 5% |
| Ash | 0.57 g | 0.46 g | |
| Energy | 64.0 kcal | 52.0 kcal | |
| Starch | 0 g | 0 g | |
| Sucrose | 0.25 g | 0.20 g | |
| Glucose | 2.29 g | 1.86 g | |
| Fructose | 2.89 g | 2.35 g | |
| Lactose | 0 g | 0 g | |
| Maltose | 0 g | 0 g | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 105 g | 85.8 g | |
| Total Sugars | 5.44 g | 4.42 g | |
| Galactose | 0 g | 0 g | |
| Fiber, total dietary | 8.00 g | 6.50 g | 29% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.023 g | 0.019 g | 0% |
| Fatty acids, total monounsaturated | 0.079 g | 0.064 g | |
| Fatty acids, total polyunsaturated | 0.46 g | 0.38 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 30.8 mg | 25.0 mg | 2% |
| Iron, Fe | 0.85 mg | 0.69 mg | 5% |
| Magnesium, Mg | 27.1 mg | 22.0 mg | 6% |
| Phosphorus, P | 35.7 mg | 29.0 mg | 3% |
| Potassium, K | 186 mg | 151 mg | 4% |
| Sodium, Na | 1.23 mg | 1.00 mg | 0% |
| Zinc, Zn | 0.52 mg | 0.42 mg | 5% |
| Copper, Cu | 0.11 mg | 0.090 mg | 12% |
| Manganese, Mn | 0.82 mg | 0.67 mg | 36% |
| Selenium, Se | 0.25 µg | 0.20 µg | 0% |
Vitamins (33)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 2.46 µg | 2.00 µg | 0% |
| Carotene, beta | 14.8 µg | 12.0 µg | |
| Carotene, alpha | 19.7 µg | 16.0 µg | |
| Vitamin E (alpha-tocopherol) | 1.07 mg | 0.87 mg | 7% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 167 µg | 136 µg | |
| Tocopherol, beta | 0.074 mg | 0.060 mg | |
| Tocopherol, gamma | 1.75 mg | 1.42 mg | |
| Tocopherol, delta | 1.28 mg | 1.04 mg | |
| Tocotrienol, alpha | 0 mg | 0 mg | |
| Tocotrienol, beta | 0 mg | 0 mg | |
| Tocotrienol, gamma | 0 mg | 0 mg | |
| Tocotrienol, delta | 0 mg | 0 mg | |
| Vitamin C, total ascorbic acid | 32.2 mg | 26.2 mg | 36% |
| Thiamin | 0.039 mg | 0.032 mg | 3% |
| Riboflavin | 0.047 mg | 0.038 mg | 4% |
| Niacin | 0.74 mg | 0.60 mg | 5% |
| Pantothenic acid | 0.40 mg | 0.33 mg | |
| Vitamin B-6 | 0.068 mg | 0.055 mg | 4% |
| Folate, total | 25.8 µg | 21.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 15.1 mg | 12.3 mg | 3% |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | |
| Vitamin K (phylloquinone) | 9.59 µg | 7.80 µg | 8% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 25.8 µg | 21.0 µg | |
| Folate, DFE | 25.8 µg | 21.0 µg | 6% |
| Betaine | 0.98 mg | 0.80 mg | |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0 g | 0 g | |
| SFA 16:0 | 0.020 g | 0.016 g | |
| SFA 18:0 | 0.0049 g | 0.0040 g | |
| MUFA 18:1 | 0.073 g | 0.059 g | |
| PUFA 18:2 | 0.31 g | 0.25 g | |
| PUFA 18:3 | 0.15 g | 0.13 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0 g | 0 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.0062 g | 0.0050 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 167755: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in raspberries?
60 in 1 cup (123 g) of raw; 41 to 57 per 100 g across USDA's descriptions.
How much protein is in raspberries?
1g in 1 cup; 1.2 g per 100 g.
How much sodium is in raspberries?
0mg in 1 cup; 1 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov