Know what’s on your plate
Raspberries
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 52 kcal —
- Protein 1.2 g 2%
- Carbohydrate 5.4 g 2%
- Fat 0.7 g 1%
- Saturated fat 0 g 0%
- Fibre 6.5 g 23%
- Sugars 4.4 g —
- Sodium 1 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 2 µg 0%
- Vitamin C 26.2 mg 29%
- Vitamin D 0 µg 0%
- Vitamin E 0.87 mg 6%
- Vitamin K 7.8 µg 7%
- Thiamin (B1) 0.03 mg 3%
- Riboflavin (B2) 0.04 mg 3%
- Niacin (B3) 0.6 mg 4%
- Pantothenic acid (B5) 0.33 mg 7%
- Vitamin B6 0.06 mg 3%
- Biotin (B7) 1.6 µg 5%
- Folate (B9) 21 µg 5%
- Vitamin B12 0 µg 0%
- Choline 12.3 mg 2%
Minerals
- Calcium 25 mg 2%
- Iron 0.69 mg 4%
- Magnesium 22 mg 5%
- Phosphorus 29 mg 2%
- Potassium 151 mg 3%
- Zinc 0.42 mg 4%
- Copper 0.09 mg 10%
- Manganese 0.67 mg 29%
- Selenium 0.2 µg 0%
- Iodine 4 µg 3%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 52 | 1.2 g | 5.4 g | 0.7 g |
| 1 × cup | 123 g | 64 | 1.5 g | 6.7 g | 0.8 g |
| 1 × pint as purchased, yields | 312 g | 162 | 3.7 g | 17 g | 2 g |
| 1 × raspberries | 19 g | 10 | 0.2 g | 1 g | 0.1 g |
| 2 × cup | 246 g | 128 | 3 g | 13 g | 1.6 g |
| ½ × cup | 61.5 g | 32 | 0.7 g | 3.3 g | 0.4 g |
| 3 × cup | 369 g | 192 | 4.4 g | 20 g | 2.4 g |
| 4 × cup | 492 g | 256 | 5.9 g | 27 g | 3.2 g |
Similar foods
- Frozen raspberriesfrozen43 kcal / 100 g
- Sugared raspberriessugared65 kcal / 100 g
- Frozen raspberries with sugarw/ sugar, frozen product82 kcal / 100 g
- Frozen red raspberriesunsweetened56 kcal / 100 g
- Raspberryraw32 kcal / 100 g
- Wild raspberryraw62 kcal / 100 g
- Blackberriesraw43 kcal / 100 g
- Cranberriesraw46 kcal / 100 g
- Blackberryraw41 kcal / 100 g
- Frozen raspberryunsweetened52 kcal / 100 g
Questions about Raspberries
How do you store fresh raspberries so they do not go mushy?
Keep them unwashed in a shallow container in the fridge, and remove any crushed or mouldy berries. Rinse them gently just before eating; moisture speeds spoilage.
Can you freeze raspberries without them sticking together?
Spread dry raspberries in a single layer on a tray and freeze until firm, then transfer them to a sealed container. Use them straight from frozen in porridge, smoothies or baking.
How do you make a quick raspberry compote?
Warm raspberries in a small pan over a low heat for about 5 minutes, stirring gently until they collapse. Add a squeeze of lemon or a little sugar if you like, then spoon over porridge, yoghurt or pancakes.
How can you tell if raspberries are ripe when buying them?
Choose plump, evenly coloured berries that are dry and hold their shape, with no juice or mould in the punnet. Raspberries do not ripen further after picking, so avoid pale, firm fruit.
What goes well with raspberries?
Their tart sweetness works especially well with cream, yoghurt, dark chocolate, lemon and almonds. Use them in Eton mess, scatter them over porridge, or fold them into a sponge cake just before baking.
What can you use instead of raspberries in a recipe?
Blackberries are a good swap in crumbles, cakes and sauces; they are larger and usually less delicate, so cut them in half for small bakes. Strawberries also work in desserts, though they are less tart.
Why are raspberries hollow inside?
A raspberry is made of many tiny fruits, called drupelets, clustered around a central core. When picked, the core stays on the plant, leaving the familiar hollow centre.
Source: USDA FoodData Central 167755 · per 100 g · carbohydrate per EU label, fibre excluded
