Food Nutrient Profile - Raspberries

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Nutrients in 100 grams of Raspberries

Raw Raspberries (Rubus spp.).

Macros Ratio

Protein Fat Carbs
8%
10%
82%
100 g ▼

Macro Nutrients

Raspberries
Energy52 kcal
1.8%
Raw Raspberries provide 52kcal of Energy per 100 grams, meeting 1.8% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.65 g
0.67%
Raw Raspberries provide 0.65g of Fat per 100 grams, meeting 0.67% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.019 g
0.059%
Raw Raspberries provide 0.019g of Saturated Fat per 100 grams, meeting 0.059% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.13 g
7.88%
Raw Raspberries provide 0.13g of Omega 3 per 100 grams, meeting 7.88% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.25 g
1.46%
Raw Raspberries provide 0.25g of Omega 6 per 100 grams, meeting 1.46% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Raw Raspberries provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate12 g
9.2%
Raw Raspberries provide 12g of Carbohydrate per 100 grams, meeting 9.2% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars4.4 g
6.1%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Raspberries provide 4.4g of Sugars per 100 grams, meeting 6.1% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose2.35 g
3.24%
≤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 provide 2.35g of Fructose per 100 grams, meeting 3.24% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Glucose1.86 g
%
Raw Raspberries provide 1.86g of Glucose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Sucrose0.2 g
%
Raw Raspberries provide 0.2g of Sucrose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Fiber6.5 g
17%
Raw Raspberries provide 6.5g of Fiber per 100 grams, meeting 17% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein1.2 g
2.14%
Raw Raspberries provide 1.2g of Protein per 100 grams, meeting 2.14% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Raspberries
Vitamin A2 μg
0.22%
RAE, retinol activity equivalents
Raw Raspberries provide 2μg of Vitamin A per 100 grams, meeting 0.22% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.032 mg
2.67%
Thiamine
Raw Raspberries provide 0.032mg of Vitamin B1 per 100 grams, meeting 2.67% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.038 mg
2.92%
Riboflavin
Raw Raspberries provide 0.038mg of Vitamin B2 per 100 grams, meeting 2.92% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B30.6 mg
3.74%
Niacin, nicotinic acid, niacinamide
Raw Raspberries provide 0.6mg of Vitamin B3 per 100 grams, meeting 3.74% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.33 mg
6.6%
Pantothenic acid
Raw Raspberries provide 0.33mg of Vitamin B5 per 100 grams, meeting 6.6% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.055 mg
4.23%
Pyridoxine
Raw Raspberries provide 0.055mg of Vitamin B6 per 100 grams, meeting 4.23% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B73.43 μg
11.4%
Biotin
Raw Raspberries provide 3.43μg of Vitamin B7 per 100 grams, meeting 11.4% of the Recommended Dietary Allowance (RDA) of 30μg for Men 19-50 years
Vitamin B921 μg
5.25%
Folates and Folic Acid
Raw Raspberries provide 21μg of Vitamin B9 per 100 grams, meeting 5.25% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Raspberries provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C26 mg
29%
Ascorbic acid
Raw Raspberries provide 26mg of Vitamin C per 100 grams, meeting 29% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Raspberries provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E0.87 mg
5.8%
Tocopherols and Tocotrienols
Raw Raspberries provide 0.87mg of Vitamin E per 100 grams, meeting 5.8% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K7.8 μg
6.5%
Phytomenadione or phylloquinone
Raw Raspberries provide 7.8μg of Vitamin K per 100 grams, meeting 6.5% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Raspberries
Calcium25 mg
2.5%
Raw Raspberries provide 25mg of Calcium per 100 grams, meeting 2.5% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.09 mg
10%
Raw Raspberries provide 0.09mg of Copper per 100 grams, meeting 10% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron0.69 mg
8.63%
Raw Raspberries provide 0.69mg of Iron per 100 grams, meeting 8.63% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium22 mg
5.24%
Raw Raspberries provide 22mg of Magnesium per 100 grams, meeting 5.24% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.67 mg
29%
Raw Raspberries provide 0.67mg of Manganese per 100 grams, meeting 29% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus29 mg
4.14%
Raw Raspberries provide 29mg of Phosphorus per 100 grams, meeting 4.14% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium151 mg
4.44%
Raw Raspberries provide 151mg of Potassium per 100 grams, meeting 4.44% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium0.2 μg
0.36%
Raw Raspberries provide 0.2μg of Selenium per 100 grams, meeting 0.36% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium1 mg
0.067%
Raw Raspberries provide 1mg of Sodium per 100 grams, meeting 0.067% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.42 mg
3.8%
Raw Raspberries provide 0.42mg of Zinc per 100 grams, meeting 3.8% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water85.8 g
2.3%
Raw Raspberries provide 85.8g of Water per 100 grams, meeting 2.3% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Raspberry Nutrition Facts | 100g of Raspberries

Discover the comprehensive nutrition data for raw raspberries, including macro and micronutrients, in a 100g serving. Learn about the health benefits and nutritional value of raspberries.

Discover the Nutritional Power of Raw Raspberries

Raspberries are not just a delicious treat; they are a powerhouse of essential vitamins, minerals, and macronutrients that can significantly contribute to your overall health. Let's dive into the nutritional profile of 100 grams of raw raspberries and see why they deserve a spot in your diet.

Vitamins in 100 Grams of Raw Raspberries

However, raspberries do not contain Vitamin A, Vitamin B12, or Vitamin D.

Minerals in 100 Grams of Raw Raspberries

Macronutrients in 100 Grams of Raw Raspberries

Conclusion

Incorporating 100 grams of raw raspberries into your diet can provide a substantial boost of essential vitamins, minerals, and macronutrients. Their rich nutrient profile supports various aspects of health, from immune function to bone health, all while being low in calories and free from unhealthy fats. So, next time you're looking for a nutritious snack, reach for a handful of these vibrant berries!

Frequently Asked Questions about Raspberries

What are the health benefits of Raspberries?

Raspberries are a great source of fiber, vitamins C and K, and antioxidants. They can help improve digestion, support heart health, and reduce inflammation in the body. Additionally, raspberries are low in calories and high in water content, making them a nutritious and hydrating snack option.

Are there any potential risks or side effects of consuming Raspberries?

Raspberries are a nutritious fruit that can be a great addition to a vegan diet. However, some potential risks or side effects of consuming raspberries include pesticide residue if not organic, allergic reactions in some individuals, and digestive issues if consumed in large quantities due to their high fiber content. It's always best to wash raspberries thoroughly, choose organic when possible, and consume them in moderation as part of a balanced diet.

Can I lose weight by eating more Raspberries?

Raspberries are a great low-calorie, high-fiber food that can support weight loss when incorporated into a balanced diet. However, weight loss ultimately depends on creating a calorie deficit, so it's important to consider your overall diet and lifestyle habits in addition to including raspberries.

Can I gain more muscles by eating more Raspberries if I train consistently?

While raspberries are a nutritious fruit high in antioxidants and fiber, they are not a significant source of protein which is essential for muscle growth. To gain more muscle, it is important to consume an adequate amount of protein from plant-based sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains, in addition to engaging in consistent strength training exercises.

Can I eat Raspberries if I have diabetes?

Yes, raspberries are a great choice for people with diabetes as they are low in calories and high in fiber, which can help regulate blood sugar levels. They also contain antioxidants and vitamins that can benefit overall health. Just be mindful of portion sizes to manage carbohydrate intake.

Can I consume Raspberries if I am on a Keto diet?

Yes, you can consume raspberries on a Keto diet in moderation. Raspberries are relatively low in carbs and high in fiber, making them a good choice for those following a Keto diet. Just be mindful of portion sizes to stay within your daily carb limit.

Can I eat Raspberries if I am on a low fat diet?

Yes, raspberries are a great option for a low-fat diet as they are naturally low in fat and calories. They are also a good source of fiber, vitamins, and antioxidants, making them a healthy choice for a balanced diet.

What is the environmental impact of producing Raspberries?

Raspberry production has a relatively low environmental impact compared to other fruits. They require less water and pesticides compared to other crops, making them a more sustainable option. However, transportation and packaging can still contribute to the overall carbon footprint, so choosing locally grown and organic raspberries can help reduce environmental impact even further.




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