Raspberries Nutrition Facts
Complete raspberries nutrition breakdown with 52 kcal per 100g, glycemic index, and diet compatibility.
Written by Victura Nutrition TeamReviewed by Victura Editorial ReviewLast updated Jul 14, 2026
52
Calories
1.2g
Protein
11.9g
Carbs
Generally yes
Is it healthy?
per 100g · per panel values
Track this food in VicturaQuick answer
A 100g serving of raspberries provides about 52 kcal. Per 100g you get about 11.94g carbs and 1.2g protein. Glycemic index is around 32.
Raspberries is a whole food with approximately 52 calories per 100g, tracked in Victura for macro-aware meal logging.
- Calories (100g serving)
- 52 kcal
- Carbs (100g)
- 11.94g
- Protein (100g)
- 1.2g
- Serving reference
- 100g · 100g serving
- Glycemic index
- 32
Serving calculator
How much did you eat or drink — Raspberries?
52
Calories
1.2g
Protein
11.9g
Carbs
0.7g
Fat
Nutrition facts
per 100g · Source: USDA FoodData Central (seeded Phase 0)
52 kcal
Calories
Vitamins
- Vitamin C: 26.2mg
Minerals
- Manganese: 0.67mg
Scientific explanation
Research-backedRaspberries provides approximately 52 kcal per 100g with 1.2g protein, 11.9g carbohydrates, and 0.7g fat. Dietary fiber is 6.5g per 100g. The glycemic index is estimated at 32 (low), meaning glucose rises at a slow rate after consumption. Values are sourced from USDA FoodData Central and reviewed for editorial accuracy.
Community insights
Community insightAmong Victura meal logs, raspberries appears frequently as a portable snack and smoothie ingredient. Users pairing it with yogurt or nuts report steadier energy than eating it alone on an empty stomach.
Pros
- Raspberries is a whole food with measurable macro nutrients
Cons
- Portion size still matters for calorie goals
Best time to eat
Pair with protein and fiber for balanced meals.
Good windows
- With main meals
Consider avoiding
- Very large portions without activity
Diet compatibility
Weight loss
Friendly
At 52 kcal and 6.5g fiber per 100g, this food fits calorie-conscious plans.
Keto
Friendly
Net carbs ~5.4g per 100g - compatible with strict keto.
Diabetic friendly
Friendly
GI 32 with 4.4g sugar - generally blood-sugar friendly in moderation.
Frequently asked questions
People also ask
Is a raspberries healthy?
Yes — a raspberries is a whole food with measurable nutrients. Healthiness depends on overall diet, portions, and your goals. Estimated GI is 32.
Can I eat a raspberries every day?
Most people can include a raspberries daily as part of a balanced diet, as long as total calories and carbs fit their plan.
Are Raspberrieses good for weight loss?
At 52 kcal and 6.5g fiber per 100g, this food fits calorie-conscious plans.
How many calories are in a raspberries?
A typical medium serving of raspberries has about 52 calories, while 100g contains about 52 calories (USDA reference).
Are Raspberrieses good before a workout?
Raspberrieses can work before activity when you want easy carbs; pair a raspberries with protein if your session is long.
Are Raspberrieses high in sugar?
Raspberrieses contain about 4.4g sugar per 100g — mostly natural sugars when whole.
Is raspberries good for weight loss?
At 52 kcal and 6.5g fiber per 100g, this food fits calorie-conscious plans.
Is raspberries keto-friendly?
Net carbs ~5.4g per 100g - compatible with strict keto.
What is the glycemic index of raspberries?
Estimated GI is 32. Pair with protein or fat to blunt glucose response.
Is raspberries safe for people with diabetes?
GI 32 with 4.4g sugar - generally blood-sugar friendly in moderation.
How we review this guide
- Written by
- Victura Nutrition Team
- Reviewed by
- Victura Editorial Review
- Reference sources
- 4
- Last updated
- Jul 14, 2026
References
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