Fruit

Raspberries nutrition, weighed and measured.

64 calories and 1.5 g of protein: that is 1 cup of raspberries. Specifically, this is the USDA record “Raspberries, raw”. What it supplies in quantity is vitamin C. The selector beneath handles other portions, and the nutrient table responds to it.

By Alen Yaco · Updated 20 September 2026

Numbers come from USDA FoodData Central record 167755 and are worked out locally, with no sign-up.

Raspberries calories by portion

The short answer is 64 calories for 1 cup of raspberries. By weight that is 52 per 100 g, and the table gives the other common portions.

What raspberries offers in protein

Expect 1.5 g of protein from 1 cup of raspberries, roughly 3 percent of a 50 g day. Protein is close to absent in raspberries. Its calories come from carbohydrate instead.

The calorie breakdown runs 8 percent protein to 10 percent fat to 82 percent carbohydrate. Functionally, that is mostly a carbohydrate.

Kitchen notes on raspberries

Raspberries are delicate bramble fruits, sold fresh in punnets or frozen in bags. Look for dry, plump berries with a deep, uniform colour. Avoid any punnets with juice staining the cardboard bottom, as this indicates crushed fruit. Reject berries that still have their green central hulls attached, which means they were picked unripe.

These berries collapse quickly when heated, releasing abundant juice and seeds. Overcooking turns the bright red colour dull and creates a jammy texture. The most common mistake is washing them under a strong tap, which waterlogs the hollow cavities. Instead, rinse them briefly in a bowl of cold water just before using.

Muddle fresh raspberries with sugar for British summer pudding, or press them through a sieve to make a French coulis. Their tartness cuts through rich dairy like clotted cream, mascarpone, and white chocolate. They also pair well with dark chocolate, almond paste, and duck breasts in savoury sauces.

Raspberries: the full nutrient profile

Against the Daily Value, 1 cup of raspberries stands out for vitamin C (36 percent of the Daily Value). The table follows the selector above, so change the serving or the method and it updates.

Raspberries packs 6.5 g of fibre into 100 g, covering 23 percent of what the label rules call a day’s worth.

How far raspberries goes in a day

On a 2,000 calorie day, 1 cup of raspberries is 3 percent of the budget and 3 percent of the protein Daily Value. Whether that is a lot depends on your own numbers rather than on 2,000: the TDEE calculator gives you what you burn, and the macro calculator turns a target into grams.

Raspberries recipes, with the numbers

Three recipes from the Calorie Counter Team, each costed ingredient by ingredient against USDA records, so the per-serving figures are sums, not guesses.

Breakfast · Scottish

Raspberry Cranachan Breakfast Bowl

A Scottish breakfast bowl layered with toasted oats, whipped cream, and raspberry purée.

15 min · serves 2

447kcal

6.7gprotein

29gfat

43gcarbs

Ingredients

• Fresh raspberries 200 g
• Rolled oats 50 g
• Double cream 150 g
• Liquid honey 30 g

Method

1. Toast the rolled oats in a dry frying pan for 5 minutes.
2. Crush half of the raspberries with a fork.
3. Whip the double cream and honey together until soft peaks form.
4. Fold the toasted oats and the remaining whole raspberries into the cream.
5. Layer the cream mixture and the crushed raspberries into two glasses.

Summed from 4 USDA records and divided by servings. Heat alters weight and a few nutrients, so read it as a close figure.

Lunch · French

Warm Duck and Raspberry Salad

A warm salad of seared duck breast, mixed leaves, and fresh raspberry vinaigrette.

20 min · serves 2

298kcal

31gprotein

14gfat

10gcarbs

Ingredients

• Boneless duck breast 300 g
• Fresh raspberries 150 g
• Olive oil 15 g
• Red wine vinegar 10 g
• Fine sea salt 2 g
• Mixed salad leaves 100 g

Method

1. Score the duck breast skin and sear it in a hot pan for 10 minutes.
2. Crush 50 grams of the raspberries with the olive oil, vinegar, and salt.
3. Slice the cooked duck breast into 5-millimetre pieces.
4. Toss the salad leaves with the crushed raspberry dressing.
5. Top the dressed leaves with the duck slices and the remaining whole raspberries.

Summed from 6 USDA records and divided by servings. Heat alters weight and a few nutrients, so read it as a close figure.

Side · French

Raspberry and Spinach Salad

A spinach salad with raspberries, crumbled feta cheese and a vinaigrette dressing.

10 min · serves 2

182kcal

6gprotein

14gfat

8.6gcarbs

Ingredients

• Raspberries 100 g
• Spinach leaves 80 g
• Feta cheese 60 g
• Olive oil 15 g
• Red wine vinegar 10 g
• Fine salt 1 g

Method

1. Whisk the olive oil, red wine vinegar and salt in a bowl.
2. Wash and dry the spinach leaves.
3. Add the spinach and raspberries to the bowl.
4. Crumble the feta cheese over the mixture.
5. Toss gently to combine the ingredients.

6 USDA records went into this total. It describes the ingredients as weighed, not the dish after cooking losses.

Calorie Counter Team, food critic

What a meal with raspberries adds up to

What a meal containing raspberries comes to, using USDA numbers for every part of it.

Fruit: where raspberries sits

Compared gram for gram, with the form of each food stated. Follow any link for that food’s full page.

Questions about raspberries

How many calories are in 1 cup of raspberries?

Count 64 calories. The source is the USDA record “Raspberries, raw” (FDC 167755), which lists 52 calories per 100 g.

Is there much protein in raspberries?

1 cup of raspberries has 1.5 g of protein. By weight that is 1.2 g per 100 g, and the serving covers 3 percent of the Daily Value.

Can you eat raspberries when trying to lose weight?

No food causes or prevents weight loss on its own. The useful facts are that 1 cup of raspberries is 64 calories with 1.5 g of protein, which makes 9 percent of its calories protein; which means it needs a protein-rich partner on the plate.

How many carbs are in raspberries?

Carbohydrate comes to 15 g per serving of 1 cup of raspberries: 5.4 g as sugar and 8 g as fibre.

How do you stop raspberries from going mouldy quickly?

Spread them across paper towels inside a lidded container. Keep them dry and refrigerate. Wash them only immediately before you plan to eat them, as any moisture encourages rapid mould growth.

Why should you remove raspberry seeds when making coulis?

Raspberry seeds are hard and woody, which ruins the smooth texture of a sauce. Pressing the cooked or blended fruit through a fine mesh sieve leaves the gritty seeds behind, leaving only the smooth puree.

Sources

• Raspberries, raw — USDA FoodData Central, FDC ID 167755
• Daily Values for nutrition labelling, 21 CFR 101.9