Raspberry Nutrition Calculator — Calories & Nutrition per Serving

Raspberries deliver 6.5g dietary fiber per 100g (23% DV) — the highest fiber content of any common berry and one of the highest among all common fruits. For comparison: blackberries have 5.3g, blueberries 2.4g, strawberries 2.0g, and cranberries 4.6g. One cup of fresh raspberries (~123g) provides 8.0g fiber (29% DV) — nearly a third of the daily recommended intake ^[1].

This fiber is split roughly evenly between soluble fiber (pectins in the flesh) and insoluble fiber (the tiny seed drupelets that give raspberries their distinctive texture). Each raspberry is actually an aggregate of 75-125 individual drupelets, each containing a seed — these seeds contribute the majority of the insoluble fiber content ^[1][3].

The net carbs (total carbs minus fiber) are just 5.44g per 100g — lower than blueberry's 12.1g net carbs and comparable to strawberry's 5.7g. For people tracking net carbohydrates, raspberries are one of the most fiber-efficient berries: over half of their carbohydrate content is dietary fiber, which is exceptional for a fruit ^[1].

Fresh raspberries (FDC 167755) have 52 calories per 100g with only 4.42g sugar — among the lowest sugar levels of common berries. Blueberries have 9.96g sugar (2.25x more), grapes have 16.3g (3.7x more), and even strawberries have 4.89g (slightly more). The perceived sweetness of raspberries comes from the balance between sugar, acid, and aromatic compounds rather than sugar concentration alone ^[1].

The protein content at 1.2g per 100g is relatively high for a fruit — exceeding blueberry (0.74g), strawberry (0.67g), and cranberry (0.39g). While no fruit is a primary protein source, raspberry's protein-per-calorie ratio (2.3g per 100 kcal) is the highest among common berries ^[1].

Fat at 0.65g per 100g is also higher than most berries — primarily from the oils in the numerous tiny seeds. These seed oils contain omega-3 and omega-6 fatty acids, though the total amount per serving is nutritionally modest. The seeds and their oils contribute to raspberry's distinctively rich mouthfeel ^[1][3].

Raspberries provide manganese at 0.67mg per 100g (29% DV) — matching blueberries and exceeded only by blackberries (0.646mg) among common berries. One cup (~123g) delivers 0.82mg manganese (36% DV). Manganese serves as a cofactor for numerous enzymes tracked in metabolic research, and raspberries are among the top fruit sources ^[1].

Iron at 0.69mg per 100g (4% DV) is notable for a fruit — higher than blueberry (0.28mg), strawberry (0.41mg), and cranberry (0.25mg). While fruit-based iron is non-heme and less bioavailable than meat-based iron, raspberry's simultaneous 26.2mg vitamin C (29% DV) enhances absorption — the vitamin C converts ferric to ferrous iron in the gut ^[1].

Calcium at 25mg per 100g (2% DV) and magnesium at 22mg (5% DV) round out the mineral profile. Per calorie, raspberry delivers more calcium (0.48mg/kcal) and magnesium (0.42mg/kcal) than most common fruits — meaningful when raspberries appear regularly in daily breakfast routines ^[1].

Frozen unsweetened raspberries retain full fiber content (6.5g per 100g) because freezing doesn't break down or dissolve dietary fiber. Calories remain nearly identical (52 kcal). The main losses are in vitamin C (26.2 → ~16.5mg, a 37% drop) and potassium (151 → 114mg). For fiber and calorie tracking, frozen and fresh raspberries are interchangeable ^[1].

Raspberry jam tells a different story: fiber drops to approximately 1.5g per 100g while calories jump to ~250 kcal from added sugar. The jam-making process — heating, straining, and adding sugar (typically 50-60% sugar by weight) — destroys the seed-based fiber structure and dilutes the remaining nutrients. A tablespoon of raspberry jam (~20g) has about 50 calories and 0.3g fiber — virtually none of the original benefit ^[1].

Freeze-dried raspberries concentrate everything by roughly 6.5x: fiber reaches an extraordinary ~42g per 100g, but calories also jump to ~340 kcal per 100g. A 15g snack portion of freeze-dried raspberries has about 51 calories with 6.3g fiber — matching a full cup of fresh berries' fiber in a fraction of the volume. For fiber-per-calorie optimization, freeze-dried raspberries are remarkably efficient ^[1].

In a smoothie, raspberries are typically used at 75-125g per blend. At 100g: 52 calories, 4.42g sugar, 6.5g fiber, 26.2mg vitamin C (29% DV). The seeds remain intact through blending, so most fiber is preserved — unlike juicing, which would strain out the seed drupelets and their fiber content. Always log raspberries as 'whole' in smoothies, not as juice ^[1].

In a yogurt or smoothie bowl, a ½-cup raspberry topping (~62g) adds: 32 calories, 2.7g sugar, 4.0g fiber (14% DV), and 16.2mg vitamin C (18% DV). Against Greek yogurt (73 kcal, 12.5g protein per ½ cup), the raspberries contribute fiber and vitamin C that yogurt lacks, while the yogurt provides protein that berries lack — a complementary pairing for nutrition logging ^[1].

As an oatmeal or cereal topping, 10 raspberries (~19g) add just 10 calories and 1.2g fiber — minimal calorie impact with meaningful fiber contribution. Even small raspberry portions are worth logging because the fiber density is so high: those 10 berries contribute 4% DV fiber at virtually zero calorie cost to the breakfast ^[1].