Calories in Raspberries

100 g of raspberries has 51 kcal, and 1 cup of raspberries (123 g) has about 63 kcal.

51 kcalper 100 g

63 kcal in 1 cup (123 g)

Very low density · 0.51 kcal per g

Protein 1g 7% of the calories
Carbs 12.9g 90% of the calories
Fat 0.2g 3% of the calories

Per 100 g. Figures from USDA FoodData Central. Averages across measured samples; a few percent either way is normal. Updated 2026-10-04.

100 g is about 13 minutes of walking, or 4 minutes of running, for a 70 kg body - context, not a debt to work off.

Raspberries nutrition facts

A dash means nobody measured it - not that there is none of it.

Per serving: 1 cup (123 g)
Nutrient	Per 100 g	Per serving
Energy	51kcal	63kcal
Fat	0.19g	0.23g
Saturated Fat	-	-
Unsaturated Fat	-	-
Carbs	12.9g	15.9g
Sugars	-	-
Fiber	-	-
Protein	1g	1.2g
Salt	0g	0g
Water	85.5g	105g

Alcohol	0g	0g
Caffeine	0mg	0mg
Oxalate	0mg	0mg

Starch	0g	0g

Monounsaturated	0.064g	0.079g
Polyunsaturated	0.38g	0.46g
Omega-3	0.13g	0.15g
ALA	0.13g	0.15g
DHA	0g	0g
EPA	0g	0g
Omega-6	0.25g	0.31g
AA	0g	0g
LA	0.25g	0.31g
Trans Fat	0g	0g
Cholesterol	0mg	0mg

Vitamin B1 (Thiamine)	0.032mg	0.039mg
Vitamin B2 (Riboflavin)	0.038mg	0.047mg
Vitamin B3 (Niacin)	0.6mg	0.74mg
Vitamin B5 (Pantothenic Acid)	0.33mg	0.4mg
Vitamin B6 (Pyridoxine)	0.055mg	0.068mg
Vitamin B12 (Cobalamin)	0µg	0µg
Folate (Vitamin B9)	21µg	25.8µg
Vitamin A	2µg	2.5µg
Vitamin C	23mg	28.3mg
Vitamin D	0IU	0IU
Vitamin E	0.87mg	1.1mg
Vitamin K	7.8µg	9.6µg
Choline	12.3mg	15.1mg

Calcium	16.4mg	20.2mg
Copper	0.053mg	0.065mg
Iron	0.45mg	0.55mg
Magnesium	19.1mg	23.6mg
Manganese	0.49mg	0.61mg
Phosphorus	27.5mg	33.8mg
Potassium	156mg	192mg
Selenium	0.2µg	0.25µg
Zinc	0.22mg	0.27mg

Beta-carotene	12µg	14.8µg
Lycopene	0µg	0µg
Lutein + zeaxanthin	136µg	167µg
Flavonoids	55.6mg	68.4mg
Anthocyanidins	48.6mg	59.8mg
Flavan-3-ols	5.8mg	7.2mg
Flavonols	1.1mg	1.4mg

Read it as an averageIt is what a laboratory measured, averaged over samples - variety, ripeness and cut all move it, and a few percent either way is normal.

What stands out in raspberries

1 cup (123 g) is 63 kcal, about 3% of a 2,000 kcal day.

Low in fat0.19 g per 100 g
Low in salt0 g per 100 g

Claims follow the EU nutrition claims rules and the "high" warnings the UK/EU front-of-pack labels; the 2,000 kcal day is the reference intake for an average adult.

Calories in different amounts of raspberries

50 g	26 kcal
100 g	51 kcal
123 g1 cup	63 kcal
200 g	103 kcal
246 g2 servings	126 kcal

Any amount g 63 kcal

Foods with similar calories

Other published foods within reach of 51 kcal per 100 g, so the number has something to sit against.

Apple 10 kcal more 61kcal / 100 g

Orange 1 kcal less 50kcal / 100 g

Mango 9 kcal more 60kcal / 100 g

Peach 5 kcal less 46kcal / 100 g

Kiwi 7 kcal more 58kcal / 100 g

Strawberries 19 kcal less 33kcal / 100 g

Questions about raspberries

1 cup of raspberries (123 g) has about 63 kcal, and 100 g has 51 kcal.

Yes. 100 g of raspberries has 55.6 mg of flavonoids, mostly anthocyanidins.

100 g of raspberries covers this much of an adult's daily need: vitamin C 29%, manganese 25%.

It can be part of a diet that loses weight: what counts is the total calories you eat in a day, not any single food. 1 cup of raspberries (123 g) has about 63 kcal. The calorie calculator works out how many you need.

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