Raspberry Nutrition Facts and Health Benefits

raspberries nutrition facts and health benefits
Verywell / Alexandra Shytsman

Raspberries are a delicate fruit with a tart flavor and velvety texture. The most common type of raspberry is the red raspberry, but raspberries can also be black, purple, and golden. It should be no surprise that raspberries are considered a superfood, as they are rich in fiber and heart-healthy antioxidants.

Raspberry Nutrition Facts

One cup of fresh raspberries (123g) provides 64 calories, 1.5g of protein, 14.7g of carbohydrates, and 0.8g of fat. Raspberries are an excellent source of vitamin C and fiber. The following nutrition information is provided by the USDA.

  • Calories: 64
  • Fat: 0.8g
  • Sodium: 0mg
  • Carbohydrates: 14.7g
  • Fiber: 8g
  • Sugars: 5.4g
  • Protein: 1.5g
  • Vitamin C: 32.2mg
  • Magnesium: 27.1mg


Raspberries are low in carbohydrates compared to many other fruits. There are under 15 grams of carbohydrates per cup, with an impressive 8 grams coming from fiber. Just 5.4 grams are from natural sugar.

The glycemic index of raspberries is 25, and the glycemic load is 2. Berries, in general, are considered one of the better fruit choices for anyone who is watching their blood sugar.


Raspberries contain minimal fat, less than 1 gram per cup. The majority of fatty acids in raspberries are polyunsaturated.


Raspberries are not a significant source of protein. They contain 1.5 grams per cup.

Vitamins and Minerals

Raspberries are rich in many essential vitamins and minerals. For vitamins, raspberries have vitamin C, most of the B-vitamins (especially folate), vitamin A, vitamin E, and vitamin K. The minerals in raspberries include calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, and selenium.


Raspberries a a fiber-rich source of nutrients like vitamin C, magnesium, and B-vitamins. They are low in fat, calories, and carbohydrates and an excellent choice for those watching their blood sugar.

Health Benefits

Raspberries are well-known for their many health-promoting properties. Here are some of the ways raspberries could benefit you.

Promotes Heart Health

Red raspberries improve endothelial function and reduce hypertension. Given raspberries' naturally high fiber content, it's no surprise that they also help keep cholesterol levels down.

The vitamins in raspberries, including vitamin C and folate, reduce oxidative stress and lower the risk of stroke. Furthermore, raspberries are a good source of potassium, a key electrolyte for lowering blood pressure.

Improves Bone Strength

Raspberries are a natural source of resveratrol, the compound typically associated with the health benefits of red wine. Multiple studies have shown beneficial effects on bone strength in response to resveratrol, including the induction of osteogenesis (new bone formation) and the inhibition of natural bone degradation. Raspberries also provide some bone-building calcium.

Supports Healthy Weight Management

Raspberries are high in fiber and low in calories. Eating 2 cups of fresh raspberries amounts to just 120 calories and a large bowl of filling, delicious fruit. The fiber in raspberries supports weight loss in two ways: reducing the number of calories absorbed and improving satiety.

Prevents Sun Damage

Red raspberries are loaded with antioxidants and anti-inflammatory properties capable of preventing some degree of sun damage when applied topically to the skin. In general, consuming whole fruits appears to reduce reactive oxygen species that cause DNA damage and various forms of cancer.

The promising effects of red raspberries specifically have lead to their inclusion in some skincare products for antiaging benefits. Although raspberries can't quite replace sunscreen, they may be a good addition to your skincare regimen.

May Help Relieve Arthritis Pain

Pain and inflammation are two main issues associated with arthritis. Pomegranates and berries show promising effects for the alleviation of arthritis symptoms. The polyphenols in raspberries have anti-inflammatory effects. Darker berries have a higher concentration of polyphenols, so black raspberries might be an even better choice than red raspberries for this purpose.


According to the American Academy of Asthma, Allergy, & Immunology (AAAAI), raspberries contain several known allergens. It's possible to experience allergy symptoms to raspberries even if you are just allergic to other types of berries. Cross-reactivity between berries can be a complex issue. Discuss concerns with your healthcare provider if you suspect an allergy to raspberries.

Adverse Effects

Raspberries are a high-fiber food. If you're not used to eating large amounts of fiber, a sudden increase can cause digestive discomfort. Add raspberries to your meal plan gradually to give your body time to adjust.

Although raspberries as a whole food don't cause many adverse effects, it's possible to experience issues with raspberry ketone supplements. Always speak to your doctor before taking supplements.


There are many varieties of raspberry that range in color from red, gold, and black to purple. Red raspberries include Boyne, Prelude, Lauren, Killarney, and Encore among many others. Some gold varieties are Anne, Double Gold, and Goldie.

Bristol, Jewel, Mac Black, and Niwot are types of black raspberries. Purple raspberries include Royalty, Glencoe, and Brandywine. Each variety has its own unique characteristics and preferred growing conditions, but their nutritional profiles are similar.

When It's Best

Depending on the variety, raspberries are harvested from mid-summer through the fall. Most plants continue to produce fruit until the first frost.

When purchasing fresh raspberries, look for plump, firm, and fragrant berries free of their hulls. Inspect containers for mold as this is a sign the berries are starting to decay. You can find raspberries at the supermarket and farmer's market or head to a local farm to pick your own.

Another great, cost-effective option (especially off-season) is to buy frozen raspberries. These are frozen at their peak freshness, maintain all their nutritional value, and make great additions to smoothies and other snacks.

Storage and Food Safety

Store fresh raspberries in the refrigerator in a box or plastic wrap with holes. Use within a day or two days, since raspberries tend to spoil quickly once picked. Always wash your hands before handling fresh fruit and rinse raspberries under running water before eating.

Preserve berries by canning or freezing. It's best to consume preserved berries within 12 months.

How to Prepare

Eat raspberries on their own or as part of a meal. Raspberries are a wonderful addition to smoothies, adding rich color and lots of fiber. Raspberries also make for a lovely garnish on the side of your dessert plate or yogurt.

Various pastries and desserts include raspberries as a star ingredient, such as scones, muffins, pies, sorbets, etc. You can add fresh or frozen raspberries to heart-healthy salads, side dishes and for making a thick, tart sauce to brighten up protein choices.

10 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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By Barbie Cervoni MS, RD, CDCES, CDN
Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist, counseling patients with diabetes. Barbie was previously the Advanced Nutrition Coordinator for the Mount Sinai Diabetes and Cardiovascular Alliance and worked in pediatric endocrinology at The Steven and Alexandra Cohen Children's Medical Center.