By the Nutriveda editorial team · Updated 10 November 2026
Raspberries are soft, hollow red berries that combine a lot of fibre with very little sugar. Per 100 g they have 52 kcal, 6.5 g of fibre and only 4.4 g of sugar. That makes them one of the best fruit choices if you want something sweet that also fills you up.
Nutrition per 100 g
| Nutrient | 100 g | Share of EU reference intake* |
|---|---|---|
| Energy | 52 kcal | |
| Protein | 1.2 g | |
| Fat | 0.7 g | |
| of which saturated | 0.0 g | |
| Carbohydrate (total, fibre included) | 11.9 g | |
| of which sugars | 4.4 g | |
| Fibre | 6.5 g | |
| Potassium | 151 mg | 8% |
| Calcium | 25 mg | 3% |
| Magnesium | 22 mg | 6% |
| Iron | 0.7 mg | 5% |
| Sodium | 1.0 mg | |
| Vitamin C | 26 mg | 33% |
Values are for: raw raspberries. Source: USDA FoodData Central, SR Legacy, FDC ID 167755 (“Raspberries, raw”), checked against the USDA archive on 10 November 2026. *Adult reference intakes from Regulation (EU) 1169/2011. USDA lists total carbohydrate, fibre included.
Health benefits
Much of the fibre comes from the tiny seeds, so you get it only from the whole berry and not from strained juice or syrup. Frozen raspberries keep the fibre and are usually cheaper outside the summer season.
- Fibre: 6.5 g per 100 g. Under EU rules a food with at least 6 g of fibre per 100 g counts as high in fibre. A 100 g portion gives about 6.5 g.
- Vitamin C: 26 mg per 100 g, 33% of the daily reference intake (a 100 g portion: about 33%). Vitamin C contributes to the normal function of the immune system.
The vitamin and mineral statements use wording authorised in the EU (Regulation (EU) 432/2012). They describe the nutrient, not a special power of the food itself.
How to choose and eat it
Raspberries are fragile and mould quickly. Check the bottom of the punnet for juice stains, keep the berries in the fridge and eat them within two days. Rinse them only just before eating.
Scatter them over porridge or yogurt, crush them with a fork as an instant spread for toast, or blend frozen berries into a smoothie. Their sharpness also works in salads with soft cheese.
Who should be careful
The seeds can bother people who have been told to avoid seeds and coarse fibre during a bowel flare-up. If you are raising your fibre intake, do it step by step and drink enough water.
FAQ
How much fibre is in raspberries?
Raw raspberries have 6.5 g of fibre per 100 g, among the highest of any common fruit. A 100 g bowl gives about 6.5 g.
Are frozen raspberries as good as fresh?
Yes for everyday use. Freezing keeps the fibre, and frozen berries are picked ripe. Choose packs without added sugar.
How many calories are in raspberries?
They have 52 kcal per 100 g, with only 4.4 g of sugar.
Related entries
Sources
- USDA FoodData Central. Raspberries, raw, FDC ID 167755. fdc.nal.usda.gov
- Regulation (EU) No 1169/2011: reference intakes and the allergen list. eur-lex.europa.eu
- Regulation (EU) No 432/2012: authorised health claims. eur-lex.europa.eu
- Regulation (EC) No 1924/2006: nutrition claims (“source of fibre”, “high fibre”). eur-lex.europa.eu
This page is for information only and is not medical or dietary advice.
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