Nutrition for Raspberries
Calories, Protein, Vitamins and More
Raspberries Nutrition Summary
One cup of raspberries (123 grams or 0.3 lb) contains 64 calories and 1.5 grams of protein. Raspberries consists of 86% water, 12% carbohydrates, 1% protein, and less than 1% of fat.Raspberries are an excellent source of a few nutrients, including dietary fiber and Vitamin C. It also contains significant amounts of calcium, potassium and manganese.
In one cup of raspberries:
- Calories: 64
- Protein: 1.5 g
- Sugar: 5.4 g
- Dietary fiber: 8 g
- Fat: 0.8 g
- Sodium: 1.2 mg
See the Raspberries Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Raspberries, raw.
Calories in Raspberries
Raspberries have 64 calories per cup or 52 calories for every 100 grams. Most of its calories are from carbohydrates.82% of calories in raspberries are from carbohydrates, 10% of calories are from fat and 8% of calories are from protein.
Calories from Carbs
The majority, or 82% of the calories in raspberries are from carbohydrates.
The carbs in raspberries are mostly in the form of dietary fiber and sugar (60% and 40%). An excellent high-fiber food, a single cup of raspberries contains 32% of recommended daily values or 8 grams of dietary fiber.
- Dietary fiber: 8 g
- Sugar: 5.4 g
Calories from Fat
A small portion, or 10% the calories in Raspberries are from fat. Raspberries are very low in total fat, with 0.8 grams per cup. Most of the fat in raspberries are healthier unsaturated fats.
Raspberries are cholesterol free and trans-fat free.
Raspberries are cholesterol free and trans-fat free.
- Total fat: 0.8 g
- Monounsaturated fat: 0.1 g
- Polyunsaturated fat: 0.5 g
Omega-3 and Omega-6 in Raspberries
Raspberries are a source of healthy omega-3 fatty acids, containing a total of 0.15 grams for every cup. It contains significant amounts of alpha linoleic acid.
[2]
- alpha linoleic acid: 0.15 g
Also a source of omega-6 fatty acids, every cup of raspberries contain a total of 0.3 grams of omega-6. In addition, a large portion of the omega-6 in raspberries come from linolenic acid - the only essential omega-6 fatty acid.
[2]
- linoleic acid: 0.31 g
Calories Similar to Raspberries
Some other fruits or fruit juices with similar calories to raspberries by weight:- Apple: same
- Passion Fruit Juice: -1 calories
- Tangerine: +1 calories
- Mango Juice: -1 calories
Protein in Raspberries
One cup of Raspberries has 1.5 grams of protein or about 3% of daily recommended intake. Raspberries are relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.- Protein: 1.48 g
Protein Similar to Raspberries
Some other fruits or fruit juices with similar amounts of protein to raspberries by weight:Vitamins and Minerals in Raspberries
An good source of nutrients, raspberries contain abundant amounts of Vitamin C. In fact, a single cup of raspberries contains 43% of recommended daily values or 32.2 milligrams of Vitamin C.Vitamins in raspberries (1 cup):
- Vitamin a: 2.5 ug
- Niacin: 0.7 mg
- Vitamin b6: 0.1 mg
- Vitamin c: 32.2 mg
- Vitamin e: 1.1 mg
- Folate: 25.8 ug
- Vitamin k: 9.6 ug
- Calcium: 30.8 mg
- Potassium: 185.7 mg
- Iron: 0.8 mg
- Magnesium: 27.1 mg
- Zinc: 0.5 mg
- Selenium: 0.2 ug
- Phosphorus: 35.7 mg
- Copper: 0.1 mg
- Manganese: 0.8 mg
- Choline: 15.1 mg
Similar to Raspberries for Vitamin C
Here are some other fruits or fruit juices with similarly abundant amounts of Vitamin C to raspberries:- Tangerine: +0.62 MG
- Lime: +3.6 MG
- Passion Fruit Juice: +4.4 MG
- Lime Juice: +4.7 MG
Flavonoids and Carotenoids in Raspberries [3]
Raspberries contain a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene, alpha-carotene and lutein + zeaxanthin and flavonoids quercetin. In one cup of raspberries:
- beta-carotene: 15 ug
- alpha-carotene: 20 ug
- lutein + zeaxanthin: 167 ug
- Quercetin: 1.29 mg
Raspberries Nutrition Chart
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