Raspberries: calories and nutrition information

Raspberry nutrition information

Nutrient	Carbs 100 g	% RI*	Handful (60 g)
Energy	52 kcal218 kJ	3%	31 kcal130 kJ
Fat	0.7 g	1%	0.4 g
of which saturated fatty acids	0 g	0%	0 g
Carbs	5.4 g	2%	3.2 g
of which sugars	4.4 g	5%	2.6 g
Fiber	6.5 g	-	3.9 g
Protein	1.2 g	2%	0.7 g
Salt	0 g	0%	0 g
Water	85.8 g	-	51.5 g

* RI = reference intake for an average adult (8400 kJ / 2000 kcal). Carbs exclude fiber, as shown on EU food labels.

How many calories are in raspberries?

Calories and macronutrients in typical servings. Use the calculator at the top of the page to calculate a different weight.

Serving	Calories	Protein	Carbs	Fat
Handful60 g	31 kcal	0.7 g	3.2 g	0.4 g
100 g	52 kcal	1.2 g	5.4 g	0.7 g
Cup130 g	68 kcal	1.6 g	7 g	0.9 g

Vitamins and minerals

The most abundant nutrients in 100 g of raspberries are vitamin C (33% RI), folate (11% RI), and vitamin K (10% RI). We show nutrients that provide at least 2% RI per 100 g.

Nutrient	Carbs 100 g	% RI
Potassium	151 mg	8%
Calcium	25 mg	3%
Magnesium	22 mg	6%
Phosphorus	29 mg	4%
Iron	0.7 mg	5%
Zinc	0.4 mg	4%
Vitamin C	26.2 mg	33%
Vitamin B1 (thiamin)	0.03 mg	3%
Vitamin B2 (riboflavin)	0.04 mg	3%
Vitamin B3 (niacin)	0.6 mg	4%
Vitamin B6	0.06 mg	4%
Folate	21 µg	11%
Vitamin E	0.9 mg	8%
Vitamin K	7.8 µg	10%

How raspberries compare with other foods

Raspberries have more calories per 100 g than 45% of the fruits in our chart. Here are foods in the fruit category with a similar calorie content (kcal per 100 g):

Apricots48 kcal
Pineapple50 kcal
Cherries50 kcal
Apple52 kcal
Raspberries52 kcal
Tangerine53 kcal
Blueberries57 kcal
Pear57 kcal
Mango60 kcal

Raspberries in meal plans

You’ll find this food in ready-made meal plans for 7 days, with recipes and a shopping list:

1200 kcal meal plan - day 4: millet porridge with raspberries and almonds
1800-kcal meal plan - day 5: chia pudding with raspberries
2000-kcal meal plan - day 3: chia pudding with raspberries
Vegetarian meal plan - day 3: chia pudding with raspberries

Recipes with this ingredient

Millet pudding with raspberries - about 451 kcal per serving
Millet porridge with raspberries and almonds – about 414 kcal per serving
Chia pudding with raspberries - about 186 kcal per serving

Find more ideas in recipes with calories and macros.

FAQs

How many calories are in a handful of raspberries?

A handful of raspberries (about 60 g) contains about 31 kcal: 0.7 g protein, 3.2 g carbs, and 0.4 g fat.

How many calories are in 100 g of raspberries?

100 g of raspberries contains 52 kcal (218 kJ).

How much protein do raspberries contain?

Raspberries contain 1.2 g of protein per 100 g, and a handful contains about 0.7 g.

How many carbs do raspberries contain?

100 g of raspberries contains 5.4 g of digestible carbs, including 4.4 g of sugars, as well as 6.5 g of fiber.

Data source: USDA FoodData Central, SR28 database - “Raspberries, raw” (NDB 09302). Polish names and serving sizes: EatSee editorial team. Values are estimates and depend on variety, size, and preparation method; for packaged products, check the label for exact information. This page is for informational purposes and does not replace advice from a doctor or dietitian. Updated: 26 October 2026. How we compile our calorie chart.