Nutrients in 300 calories of Raspberries

Raw Raspberries (Rubus spp.).

Weight per 300 Calories

Raspberries

577g

Raw Raspberries has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

10%

82%

300 kcal ▼

Macro Nutrients

Raspberries

Energy300 kcal

10.3%

Raw Raspberries have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.75 g

3.87%

Raw Raspberries have 3.75 g of Fat per 300 calories, which is 3.87% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.11 g

0.34%

Raw Raspberries have 0.10961538461538 g of Saturated Fat per 300 calories, which is 0.34% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.73 g

45.4%

Raw Raspberries have 0.72692307692308 g of Omega 3 per 300 calories, which is 45.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.44 g

8.45%

Raw Raspberries have 1.4365384615385 g of Omega 6 per 300 calories, which is 8.45% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Raspberries have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate69 g

53%

Raw Raspberries have 68.884615384615 g of Carbohydrate per 300 calories, which is 53% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars25.5 g

35%

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

Raw Raspberries have 25.5 g of Sugars per 300 calories, which is 35% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose13.6 g

18.7%

≤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 13.557692307692 g of Fructose per 300 calories, which is 18.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose10.7 g

Raw Raspberries have 10.730769230769 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.15 g

Raw Raspberries have 1.1538461538462 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber37.5 g

99%

Raw Raspberries have 37.5 g of Fiber per 300 calories, which is 99% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6.92 g

12.4%

Raw Raspberries have 6.9230769230769 g of Protein per 300 calories, which is 12.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Raspberries

Vitamin A11.5 μg

1.3%

RAE, retinol activity equivalents

Raw Raspberries have 11.538461538462 μg of Vitamin A per 300 calories, which is 1.3% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.18 mg

15.4%

Thiamine

Raw Raspberries have 0.18461538461538 mg of Vitamin B1 per 300 calories, which is 15.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.22 mg

17%

Riboflavin

Raw Raspberries have 0.21923076923077 mg of Vitamin B2 per 300 calories, which is 17% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.45 mg

21.6%

Niacin, nicotinic acid, niacinamide

Raw Raspberries have 3.45 mg of Vitamin B3 per 300 calories, which is 21.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.9 mg

38%

Pantothenic acid

Raw Raspberries have 1.8980769230769 mg of Vitamin B5 per 300 calories, which is 38% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.32 mg

24.4%

Pyridoxine

Raw Raspberries have 0.31730769230769 mg of Vitamin B6 per 300 calories, which is 24.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B719.8 μg

66%

Biotin

Raw Raspberries have 19.788461538462 μg of Vitamin B7 per 300 calories, which is 66% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B9121 μg

30.3%

Folates and Folic Acid

Raw Raspberries have 121.15384615385 μg of Vitamin B9 per 300 calories, which is 30.3% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C151 mg

168%

Ascorbic acid

Raw Raspberries have 151.15384615385 mg of Vitamin C per 300 calories, which is 168% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E5 mg

33.5%

Tocopherols and Tocotrienols

Raw Raspberries have 5.0192307692308 mg of Vitamin E per 300 calories, which is 33.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K45 μg

37.5%

Phytomenadione or phylloquinone

Raw Raspberries have 45 μg of Vitamin K per 300 calories, which is 37.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Raspberries

Calcium144 mg

14.4%

Raw Raspberries have 144.23076923077 mg of Calcium per 300 calories, which is 14.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.52 mg

57.7%

Raw Raspberries have 0.51923076923077 mg of Copper per 300 calories, which is 57.7% 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

Iron4 mg

49.8%

Raw Raspberries have 3.9807692307692 mg of Iron per 300 calories, which is 49.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium127 mg

30.2%

Raw Raspberries have 126.92307692308 mg of Magnesium per 300 calories, which is 30.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.87 mg

168%

Raw Raspberries have 3.8653846153846 mg of Manganese per 300 calories, which is 168% 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

Phosphorus167 mg

24%

Raw Raspberries have 167.30769230769 mg of Phosphorus per 300 calories, which is 24% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium871 mg

25.6%

Raw Raspberries have 871.15384615385 mg of Potassium per 300 calories, which is 25.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.15 μg

2.1%

Raw Raspberries have 1.1538461538462 μg of Selenium per 300 calories, which is 2.1% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium5.77 mg

0.38%

Raw Raspberries have 5.7692307692308 mg of Sodium per 300 calories, which is 0.38% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.42 mg

22%

Raw Raspberries have 2.4230769230769 mg of Zinc per 300 calories, which is 22% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water495 g

13.4%

Raw Raspberries have 494.71153846154 g of Water per 300 calories, which is 13.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Raspberries:

300 calories of Raspberries has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B7, Vitamin B9, Vitamin E and Vitamin K.
It also has a good amount of Vitamin B1 and Vitamin B2.
While 300 calories of product has trace amounts of Vitamin A, it has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Raw Raspberries:

300 calories of Raspberries has outstanding amounts of Manganese.
It is an excellent source of Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc.
It also has a good amount of Calcium.
While 300 calories of product has trace amounts of Selenium, it has no Sodium.

Macronutrients in 300 calories of Raw Raspberries:

300 calories of Raspberries has outstanding amounts of Fiber.
It is an excellent source of Omega 3, Carbohydrate and Sugars.
It also has a good amount of Omega 6, Fructose and Protein.
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 300 calories of Raspberries

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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