Food · Fruits and Fruit Juices

Red raspberries nutrition facts

A typical portion of red raspberries (1 cup, thawed; 250 g, frozen, sweetened) has 260 calories and 2g of protein (USDA FoodData Central). USDA lists 3 descriptions of it: per 100 g they range from 56 calories (frozen, unsweetened) to 103 (frozen, sweetened).

Nutrition Facts

Serving size1 cup, thawed (250g)

AmountPortion

Amount per serving

Calories260

% Daily Value*

Total Fat 0g1%

Saturated Fat 0g0%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 0mg0%

Total Carbohydrate 65g24%

Dietary Fiber 11g39%

Total Sugars 54g

Includes Added Sugars not declared

Protein 2g4%

Vitamin D 0mcg0%

Calcium 40mg3%

Iron 1.6mg9%

Potassium 290mg6%

* 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, frozen, red, sweetened, scaled to the portion. Check the USDA record.

Protein per 100 g: 0.7g; more than 12% of 8,218 USDA reference foods
Calories per 100 g: 103; more than 29% of reference foods
Sodium per 100 g: 1mg; more than 4% of reference foods

1 cup, thawed weighs 250 g in USDA's record for Raspberries, frozen, red, sweetened (FDC 167757).

Where the calories come from: 96% carbohydrate, 1% fat and 3% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

Manganese1.6 mg in 1 cup, thawed (250 g), 71% of the Daily Value
Vitamin C41 mg in 1 cup, thawed (250 g), 46% of the Daily Value
Copper0.3 mg in 1 cup, thawed (250 g), 29% of the Daily Value
Folate65 µg DFE in 1 cup, thawed (250 g), 16% of the Daily Value
Vitamin K16 µg in 1 cup, thawed (250 g), 14% of the Daily Value
Vitamin E1.8 mg in 1 cup, thawed (250 g), 12% of the Daily Value

Source: USDA FoodData Central (FDC 167757), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of red raspberries USDA describes

Frozen, sweetened has the most calories per 100 g (103); the fewest: Frozen, unsweetened (56)

Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.

All 3 USDA descriptions of red raspberries, per 100 g
USDA description	Calories	Protein	Fat	Sodium
Raspberries, frozen, red, sweetened	103	0.7 g	0.2 g	1 mg
Raspberries, frozen, red, unsweetened	56	1.2 g	0.8 g	4 mg
Raspberries, canned, red, heavy syrup pack, solids and liquids	91	0.8 g	0.1 g	3 mg

Every nutrient in this record (69)

The portion is 1 cup, thawed (250 g); % DV is for that portion.

Energy, macronutrients and sugars (14)

Nutrient	Per portion	Per 100 g	% DV
Protein	1.75 g	0.70 g	4%
Total lipid (fat)	0.40 g	0.16 g	1%
Carbohydrate, by difference	65.4 g	26.2 g	24%
Ash	0.60 g	0.24 g
Energy	258 kcal	103 kcal
Alcohol, ethyl	0 g	0 g
Water	182 g	72.8 g
Total Sugars	54.4 g	21.8 g
Fiber, total dietary	11.0 g	4.40 g	39%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total trans	0 g	0 g
Fatty acids, total saturated	0.013 g	0.0050 g	0%
Fatty acids, total monounsaturated	0.037 g	0.015 g
Fatty acids, total polyunsaturated	0.22 g	0.089 g

Minerals (10)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	37.5 mg	15.0 mg	3%
Iron, Fe	1.63 mg	0.65 mg	9%
Magnesium, Mg	32.5 mg	13.0 mg	8%
Phosphorus, P	42.5 mg	17.0 mg	3%
Potassium, K	285 mg	114 mg	6%
Sodium, Na	2.50 mg	1.00 mg	0%
Zinc, Zn	0.45 mg	0.18 mg	4%
Copper, Cu	0.26 mg	0.10 mg	29%
Manganese, Mn	1.63 mg	0.65 mg	71%
Selenium, Se	0.75 µg	0.30 µg	1%

Vitamins (24)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	7.50 µg	3.00 µg	1%
Carotene, beta	52.5 µg	21.0 µg
Carotene, alpha	72.5 µg	29.0 µg
Vitamin E (alpha-tocopherol)	1.80 mg	0.72 mg	12%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	283 µg	113 µg
Vitamin C, total ascorbic acid	41.3 mg	16.5 mg	46%
Thiamin	0.048 mg	0.019 mg	4%
Riboflavin	0.11 mg	0.045 mg	9%
Niacin	0.57 mg	0.23 mg	4%
Pantothenic acid	0.38 mg	0.15 mg
Vitamin B-6	0.085 mg	0.034 mg	5%
Folate, total	65.0 µg	26.0 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	25.5 mg	10.2 mg	5%
Vitamin K (phylloquinone)	16.3 µg	6.50 µg	14%
Folic acid	0 µg	0 µg
Folate, food	65.0 µg	26.0 µg
Folate, DFE	65.0 µg	26.0 µg	16%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Fatty acids (19)

Nutrient	Per portion	Per 100 g
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	0.010 g	0.0040 g
SFA 18:0	0.0025 g	0.0010 g
MUFA 18:1	0.035 g	0.014 g
PUFA 18:2	0.15 g	0.059 g
PUFA 18:3	0.075 g	0.030 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	0.0025 g	0.0010 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 167757: 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 red raspberries?

260 in 1 cup, thawed (250 g) of frozen, sweetened; 56 to 103 per 100 g across USDA's descriptions.

How much protein is in red raspberries?

2g in 1 cup, thawed; 0.7 g per 100 g.

How much sodium is in red raspberries?

0mg in 1 cup, thawed; 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