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Raspberries benefits start with fiber: one cup of raw red raspberries has about 8 grams of fiber, roughly 29% of the Daily Value, for about 64 calories, plus about a third of the Daily Value for vitamin C and for manganese, according to USDA data. Few fruits pack that much fiber into so few calories. Below are the USDA raspberry nutrition facts, how raspberries compare with other berries, fresh vs frozen raspberries, what the small human studies found, food-safety facts for frozen berries, and why the fruit is not the same thing as raspberry ketone pills.
Peptide Labs does not sell raspberries or raspberry products. This article is general nutrition information, not medical advice.
Key Takeaways
- One cup of raw raspberries has about 64 calories and 8 grams of fiber (29% DV) in USDA data.
- Raspberries also supply vitamin C (36% DV per cup) and manganese (36% DV per cup), with little sugar.
- Frozen unsweetened raspberries are close to fresh; sweetened frozen packs carry far more sugar.
- Human research on raspberries is small; a 2019 trial tested single meals in 32 adults.
- Raspberry ketone supplements are not the fruit, and the evidence for them is weak.
- Frozen berries have been linked to norovirus outbreaks, so follow package directions and recall notices.
What are raspberries?
Red raspberries (Rubus idaeus) are bramble fruits made of many tiny segments, each holding a small seed, wrapped around a hollow core where the berry pulled away from the plant. Black, golden and purple raspberries exist too, but red raspberries are the kind most US stores sell and the kind most research covers. A 2016 review in Advances in Nutrition described them as a source of vitamins, minerals and fiber, with polyphenols called ellagitannins and anthocyanins; anthocyanins give the berries their red color. Most of the work on those compounds is lab and animal research.
Raspberry nutrition: USDA facts per cup
The table uses the USDA FoodData Central SR Legacy entry for raw raspberries (FDC ID 167755), scaled to USDA’s one-cup portion of 123 grams. Daily Values are FDA’s reference amounts for food labels.
| Nutrient, 1 cup raw raspberries (123 g) | Amount | % Daily Value |
|---|---|---|
| Calories | 64 | Not applicable |
| Carbohydrate | 14.7 g | 5% |
| Fiber | 8.0 g | 29% |
| Total sugars | 5.4 g | No DV |
| Protein | 1.5 g | 3% |
| Vitamin C | 32 mg | 36% |
| Manganese | 0.82 mg | 36% |
| Copper | 0.11 mg | 12% |
| Vitamin K | 9.6 mcg | 8% |
| Vitamin E | 1.1 mg | 7% |
| Magnesium | 27 mg | 6% |
| Folate | 26 mcg | 6% |
| Potassium | 186 mg | 4% |
For raspberry calories at a smaller scale, USDA lists 10 berries at 19 grams, or about 10 calories and just over 1 gram of fiber. The fiber comes largely from the seeds and the structure of the berry, so seedless purees and juices tell a different story. If you are adding fiber, go gradually and drink fluids; our guide to daily fiber intake covers the reference amounts, and our pears guide covers another fiber-rich fruit.
How raspberries compare with other berries
Per 100 grams of raw fruit in USDA SR Legacy data, raspberries lead common berries on fiber, while strawberries lead on vitamin C.
| Per 100 g, raw (USDA FDC ID) | Calories | Fiber (% DV) | Total sugars | Vitamin C (% DV) | Manganese (% DV) |
|---|---|---|---|---|---|
| Red raspberries (167755) | 52 | 6.5 g (23%) | 4.4 g | 26.2 mg (29%) | 0.67 mg (29%) |
| Blackberries (173946) | 43 | 5.3 g (19%) | 4.9 g | 21.0 mg (23%) | 0.65 mg (28%) |
| Blueberries (171711) | 57 | 2.4 g (9%) | 10.0 g | 9.7 mg (11%) | 0.34 mg (15%) |
| Strawberries (167762) | 32 | 2.0 g (7%) | 4.9 g | 58.8 mg (65%) | 0.39 mg (17%) |
Raspberries and blackberries are both low in sugar and high in fiber for fruit, which is why they show up often in our guides to fiber-rich foods and fruit sugar levels. Strawberries carry about twice the vitamin C per 100 grams; our strawberries guide has the full USDA table, and our vitamin C foods guide compares many more foods.
Fresh vs frozen raspberries
Fresh raspberries are fragile and spoil within days, so many people keep frozen raspberries on hand. USDA SR Legacy lists both unsweetened and sweetened frozen red raspberries, and the difference is mostly added sugar.
| USDA entry (FDC ID) | Serving | Calories | Fiber (% DV) | Total sugars | Vitamin C (% DV) |
|---|---|---|---|---|---|
| Raw raspberries (167755) | 1 cup, 123 g | 64 | 8.0 g (29%) | 5.4 g | 32 mg (36%) |
| Frozen, unsweetened (168209) | 1 cup unthawed, 140 g | 78 | 6.0 g (22%) | 9.2 g | 25 mg (27%) |
| Frozen, sweetened (167757) | 1 cup thawed, 250 g | 258 | 11.0 g (39%) | 54.4 g | 41 mg (46%) |
Unsweetened frozen raspberries stay close to fresh on fiber and calories, with somewhat less vitamin C per gram in USDA data. Sweetened frozen packs are a different product: the cup in USDA’s entry is heavier and has about ten times the sugar of a cup of fresh berries. Read the ingredient list for sugar or syrup before you choose a bag.
Raspberries benefits: what the research shows
Research on red raspberries is promising but small, and much of it tests extracts or single meals rather than everyday eating.
- Single-meal glucose trial (2019, Obesity): 32 adults, 21 of them with overweight or obesity plus prediabetes and insulin resistance, ate a high-carbohydrate breakfast with or without frozen red raspberries on three separate days. In the prediabetes group, breakfasts with raspberries lowered the insulin response over two hours, and the larger serving also lowered peak glucose. Markers of inflammation did not change. It shows a short-term meal effect, not a long-term health outcome.
- Polyphenol review (2016, Advances in Nutrition): lab and animal studies suggest ways ellagitannins and anthocyanins might affect blood vessels, blood sugar and inflammation. The authors called for more human trials before firm conclusions.
- Fiber: the most solid point is simple: raspberries are one of the richest common fruits for fiber per calorie in USDA data.
Claims that raspberries melt fat, reverse aging or protect against specific diseases go beyond this evidence. If you manage diabetes, whole berries can fit many eating plans, but ask your clinician or dietitian; our low glycemic foods guide explains why whole fruit behaves differently from juice. For the bigger picture on plant pigments, see our guide to antioxidant-rich foods.
Raspberries are not raspberry ketone pills
Raspberry ketone is the main aroma compound in red raspberries, and it is sold as a weight-loss supplement. The NIH Office of Dietary Supplements says typical diets provide only small amounts and that little evidence supports the weight claims. Researchers estimate natural extraction yields only a few milligrams per kilogram of fruit, so supplements do not reflect what is in a bowl of berries. Eating raspberries tells you nothing about those pills, and the pills tell you nothing about the fruit. Our raspberry ketone supplement guide covers that evidence separately.
Food safety and allergy
- Frozen berries and norovirus: in 2016, 15 people in Minnesota got norovirus from ice cream made with imported frozen raspberries, which investigators described as the first US outbreak traced to commercially distributed frozen berries. Outbreaks linked to frozen raspberries have also been reported in Norway and France. Follow cooking directions on frozen berry packs and check recall notices.
- Fresh berries and Cyclospora: a 1996 outbreak of 1,465 reported cases of cyclosporiasis in North America was linked to raspberries imported from Guatemala. Rinse fresh berries under running water just before eating, not before storing.
- Allergy: raspberries are not one of the nine major food allergens US labels must declare, so read ingredient lists if you react. Hives, lip or throat swelling, or breathing trouble after eating them needs urgent care; for unclear symptoms see an allergist, and our elimination diet guide explains why food testing should be supervised.
Frequently Asked Questions
What are the main raspberries benefits?
Raspberries are rich in fiber for very few calories and supply vitamin C and manganese. Human trials are small and mostly short term.
How many calories are in a cup of raspberries?
About 64 calories in one cup of raw raspberries, with about 8 grams of fiber, in USDA data.
Are frozen raspberries as healthy as fresh?
Unsweetened frozen raspberries are close to fresh on fiber and calories. Sweetened frozen packs add a lot of sugar, so read the ingredient list.
Are raspberries high in sugar?
No. Raw raspberries have about 4.4 grams of sugar per 100 grams in USDA data, lower than blueberries, apples or pears.
Do red raspberries help with blood sugar?
One small 2019 trial found smaller insulin responses when raspberries were eaten with a breakfast. That is a single-meal result, not proof of a long-term effect.
Are raspberry ketones the same as raspberries?
No. Raspberry ketone is an aroma compound sold as a supplement, and the evidence for it is weak. It does not reflect the nutrition of the fruit.
If you are eating smaller portions on a GLP-1 medicine, our GLP-1 diet guide covers how fiber-rich fruit fits in. Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Pears Benefits: USDA Pear Nutrition, Calories and Asian Pears, High Fiber Foods: USDA List of Fruits, Vegetables, Beans and Grains, Low Sugar Fruits: USDA Sugar per Serving, From Lowest to Highest, Blackberries: Benefits, USDA Nutrition, Calories and Research.