What are the Nutritional Facts about Raspberries?
December 30, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Raspberries are low-calorie fruits rich in fiber, vitamins, and antioxidants. Learn raspberry nutrition facts, calories, and health benefits.
Introduction
Raspberries are small, juicy berries loved for their sweet-tart taste and nutrient density. They are packed with dietary fiber, vitamins, minerals, and antioxidants, making them excellent for digestion, heart health, and overall wellness.
Nutritional Value of Raspberries (100g)
| Nutrient | Amount |
|---|---|
| Calories | 52 kcal |
| Carbohydrates | 12 g |
| Natural Sugar | 4.4 g |
| Dietary Fibre | 6.5 g |
| Protein | 1.2 g |
| Total Fat | 0.7 g |
| Vitamin C | 26 mg |
| Vitamin K | 7.8 mcg |
| Folate (Vitamin B9) | 21 mcg |
| Potassium | 151 mg |
| Magnesium | 22 mg |
| Antioxidants | Ellagic acid, Quercetin |
Key Nutrients in Raspberries
1. Dietary Fibre
- Supports digestion
- Promotes satiety
- Helps control blood sugar
2. Vitamin C
- Boosts immunity
- Supports skin health
- Acts as an antioxidant
3. Vitamin K
- Supports bone health
- Helps in proper blood clotting
4. Potassium & Magnesium
- Maintains heart and muscle function
- Regulates blood pressure
5. Antioxidants
- Protects cells from damage
- Reduces inflammation
- Supports heart and overall health
Health Benefits of Eating Raspberries
- ❤️ Promotes heart health
- 🌿 Supports digestion
- 🛡️ Boosts immunity
- ⚡ Provides natural energy
- ✨ Supports healthy skin and anti-aging
Are Raspberries Good for Weight Loss?
Yes. Raspberries:
- Are low in calories
- High in fibre, keeping you full longer
- Can be eaten fresh, in smoothies, or with oats
Who Should Be Careful with Raspberries?
- People with digestive sensitivity may start with smaller portions
- Those with allergies to berries should avoid
Healthy Ways to Eat Raspberries
- Fresh as a snack
- Added to oatmeal, yogurt, or smoothies
- Mixed in fruit salads
- Avoid processed jams or sweetened preserves
Conclusion
Raspberries are a low-calorie, fiber- and antioxidant-rich fruit. Including them in your diet supports heart health, digestion, immunity, skin health, and weight management.