Nutrients in 1 kilogram of Raspberries

Raw Raspberries (Rubus spp.).

Macros Ratio

Protein Fat Carbs

10%

82%

1 kg ▼

Macro Nutrients

Raspberries

Energy520 kcal

18%

Raw Raspberries have 520 kcal of Energy per 1 kilogram, which is 18% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat6.5 g

6.7%

Raw Raspberries have 6.5 g of Fat per 1 kilogram, which is 6.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.19 g

0.59%

Raw Raspberries have 0.19 g of Saturated Fat per 1 kilogram, which is 0.59% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.26 g

78.8%

Raw Raspberries have 1.26 g of Omega 3 per 1 kilogram, which is 78.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.5 g

14.6%

Raw Raspberries have 2.49 g of Omega 6 per 1 kilogram, which is 14.6% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Raspberries have 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate119 g

92%

Raw Raspberries have 119.4 g of Carbohydrate per 1 kilogram, which is 92% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars44.2 g

61%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Raspberries have 44.2 g of Sugars per 1 kilogram, which is 61% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose23.5 g

32.4%

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

Raw Raspberries have 23.5 g of Fructose per 1 kilogram, which is 32.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose18.6 g

Raw Raspberries have 18.6 g of Glucose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose2 g

Raw Raspberries have 2 g of Sucrose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber65 g

171%

Raw Raspberries have 65 g of Fiber per 1 kilogram, which is 171% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein12 g

21.4%

Raw Raspberries have 12 g of Protein per 1 kilogram, which is 21.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Raspberries

Vitamin A20 μg

2.22%

RAE, retinol activity equivalents

Raw Raspberries have 20 μg of Vitamin A per 1 kilogram, which is 2.22% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.32 mg

26.7%

Thiamine

Raw Raspberries have 0.32 mg of Vitamin B1 per 1 kilogram, which is 26.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.38 mg

29.2%

Riboflavin

Raw Raspberries have 0.38 mg of Vitamin B2 per 1 kilogram, which is 29.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36 mg

37.4%

Niacin, nicotinic acid, niacinamide

Raw Raspberries have 5.98 mg of Vitamin B3 per 1 kilogram, which is 37.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.3 mg

65.8%

Pantothenic acid

Raw Raspberries have 3.29 mg of Vitamin B5 per 1 kilogram, which is 65.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.55 mg

42.3%

Pyridoxine

Raw Raspberries have 0.55 mg of Vitamin B6 per 1 kilogram, which is 42.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B734.3 μg

114%

Biotin

Raw Raspberries have 34.3 μg of Vitamin B7 per 1 kilogram, which is 114% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B9210 μg

52.5%

Folates and Folic Acid

Raw Raspberries have 210 μg of Vitamin B9 per 1 kilogram, which is 52.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Raspberries have 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C262 mg

291%

Ascorbic acid

Raw Raspberries have 262 mg of Vitamin C per 1 kilogram, which is 291% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Raspberries have 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E8.7 mg

58%

Tocopherols and Tocotrienols

Raw Raspberries have 8.7 mg of Vitamin E per 1 kilogram, which is 58% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K78 μg

65%

Phytomenadione or phylloquinone

Raw Raspberries have 78 μg of Vitamin K per 1 kilogram, which is 65% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Raspberries

Calcium250 mg

25%

Raw Raspberries have 250 mg of Calcium per 1 kilogram, which is 25% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.9 mg

100%

Raw Raspberries have 0.9 mg of Copper per 1 kilogram, which is 100% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron6.9 mg

86.3%

Raw Raspberries have 6.9 mg of Iron per 1 kilogram, which is 86.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium220 mg

52.4%

Raw Raspberries have 220 mg of Magnesium per 1 kilogram, which is 52.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese6.7 mg

291%

Raw Raspberries have 6.7 mg of Manganese per 1 kilogram, which is 291% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus290 mg

41.4%

Raw Raspberries have 290 mg of Phosphorus per 1 kilogram, which is 41.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1510 mg

44.4%

Raw Raspberries have 1510 mg of Potassium per 1 kilogram, which is 44.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2 μg

3.64%

Raw Raspberries have 2 μg of Selenium per 1 kilogram, which is 3.64% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium10 mg

0.67%

Raw Raspberries have 10 mg of Sodium per 1 kilogram, which is 0.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.2 mg

38%

Raw Raspberries have 4.2 mg of Zinc per 1 kilogram, which is 38% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water858 g

23%

Raw Raspberries have 857.5 g of Water per 1 kilogram, which is 23% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Raw Raspberries:

1 kilogram of Raspberries has outstanding amounts of Vitamin B7 and Vitamin C.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K.
While 1 kilogram of product has trace amounts of Vitamin A, it has no Vitamin B12 and Vitamin D.

Minerals in 1 kilogram of Raw Raspberries:

1 kilogram of Raspberries has outstanding amounts of Copper, Iron and Manganese.
It is an excellent source of Calcium, Magnesium, Phosphorus, Potassium and Zinc.
It also has some Selenium.
It has no Sodium.

Macronutrients in 1 kilogram of Raw Raspberries:

1 kilogram of Raspberries has outstanding amounts of Carbohydrate and Fiber.
It is an excellent source of Omega 3, Sugars, Fructose and Protein.
It also has a good amount of Omega 6.
This fruit has some Fat.
It has no Saturated Fat, Glucose and Sucrose.

Compare Raw Raspberries with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 1 kilogram of Raspberries

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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