Raspberries are one of the most nutrient-rich fruits you can eat—naturally sweet, vibrant in colour, and packed with antioxidants. They’re often seen as a “free food” on many diets because of their low calorie count and high fibre content. But how many calories are actually in raspberries, and how do they fit into a balanced diet?

Calories by Weight and Portion Size

The calorie content of raspberries is remarkably low compared to most snacks or fruits. A 100g serving of fresh raspberries contains around 52 calories. That’s roughly one small punnet, or about a cupful of berries. A half-cup (60g) serving contains approximately 30 calories, while a single raspberry weighs about 4g and contains just over 2 calories.

Frozen raspberries have nearly the same calorie count as fresh ones, assuming no sugar is added. Dried raspberries, on the other hand, are far more calorie-dense because they lose water during dehydration and are often sweetened. A 30g portion of sweetened dried raspberries can contain up to 120–140 calories.

Nutritional Breakdown of Raspberries

For a 100g portion of fresh raspberries, the average nutritional breakdown is:

  • Calories: 52
  • Carbohydrates: 12g
  • Sugars: 4.4g
  • Fibre: 6.5g
  • Protein: 1.2g
  • Fat: 0.6g
  • Saturated Fat: 0.02g
  • Salt: 0g
  • Vitamin C: 26mg
  • Manganese: 0.7mg
  • Antioxidants: High (especially ellagic acid and quercetin)

Raspberries are incredibly high in fibre for their calorie content—one of the highest among fruits. They’re also rich in vitamin C and provide small amounts of iron, magnesium, and B vitamins. The low sugar level makes them ideal for those monitoring carbohydrate intake.

Benefits of Raspberries

Raspberries are rich in nutrients and antioxidants, particularly vitamin C, manganese, and plant compounds like quercetin and ellagic acid, which have anti-inflammatory and anti-cancer properties. Their high fibre content supports digestive health, regulates blood sugar levels, and helps with appetite control.

As a low-energy-density food, raspberries allow you to eat a generous portion without taking in many calories. This makes them excellent for weight management, snacking, and adding bulk and sweetness to meals without relying on sugar or fat.

They’re also versatile and can be eaten fresh, frozen, blended into smoothies, stirred into porridge, added to salads, or used as a natural sweetener in desserts.

Downsides of Raspberries

Raspberries have few nutritional downsides, but they are delicate and spoil quickly when fresh. Some people may experience bloating or digestive discomfort if they consume very large quantities due to their high fibre content. Additionally, pre-packaged raspberries can be expensive, especially out of season, and not all commercially frozen or dried versions are free from added sugars or preservatives.

Another consideration is that raspberry allergies, while rare, do exist and may cause oral irritation or more severe reactions in sensitive individuals.

Dietary Impact and the GI Index

Raspberries have a low glycaemic index (GI) of around 25, meaning they have minimal impact on blood sugar when eaten on their own. This makes them suitable for people with diabetes, those managing insulin resistance, or anyone aiming to maintain stable energy levels throughout the day.

Because of their low sugar and high fibre content, raspberries are a great way to satisfy a sweet tooth without causing sugar crashes or carb overload. Including them in meals can help reduce the overall glycaemic load when paired with higher-GI foods like porridge or yoghurt.

How Are Raspberries Grown and Prepared?

Raspberries are grown on cane plants that thrive in cooler climates and are harvested during the summer months. Once picked, they are typically sold fresh, frozen, or dried. Fresh raspberries require careful handling and refrigeration, as they’re highly perishable.

They’re naturally sweet and tangy, and do not require any processing before eating. Unlike many fruits, raspberries are often consumed whole and raw, which preserves their full nutrient content. They’re rarely cooked unless used in baking or sauces, where some vitamin C may be lost due to heat.

Healthier Ways to Enjoy Raspberries

Raspberries are already a healthy choice, but how you use them can enhance their benefits. For a low-calorie dessert, try raspberries with Greek yoghurt or cottage cheese. Blend them into a smoothie with leafy greens for added antioxidants, or use them to naturally sweeten overnight oats or chia pudding.

If you're craving something sweet, raspberries can be a great substitute for sugar-laden desserts. Frozen raspberries can be used to cool drinks or add texture to cereal, and dried raspberries make a nutritious topping for salads or snack bars—just check for added sugar on the label.

Summary

Raspberries are low in calories, with only around 52 per 100g, and offer a rich source of fibre, vitamin C, and antioxidants. Their low glycaemic index and high nutrient density make them an excellent addition to nearly any diet. Whether eaten fresh, frozen, or stirred into other dishes, raspberries provide a naturally sweet, filling, and health-supporting option with very few downsides. They’re one of the rare foods that are as good for you as they are enjoyable to eat.

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