Nutrients in 100 grams of Raspberries

Raw Raspberries (Rubus spp.).

Macros Ratio

Protein Fat Carbs

10%

82%

100 g ▼

Macro Nutrients

Raspberries

Energy52 kcal

1.8%

Raw Raspberries have 52 kcal of Energy per 100 grams, which is 1.8% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.65 g

0.67%

Raw Raspberries have 0.65 g of Fat per 100 grams, which is 0.67% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.019 g

0.059%

Raw Raspberries have 0.019 g of Saturated Fat per 100 grams, which is 0.059% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.13 g

7.88%

Raw Raspberries have 0.126 g of Omega 3 per 100 grams, which is 7.88% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.25 g

1.46%

Raw Raspberries have 0.249 g of Omega 6 per 100 grams, which is 1.46% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Raspberries have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate12 g

9.2%

Raw Raspberries have 11.94 g of Carbohydrate per 100 grams, which is 9.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars4.4 g

6.1%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Raspberries have 4.42 g of Sugars per 100 grams, which is 6.1% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose2.35 g

3.24%

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

Raw Raspberries have 2.35 g of Fructose per 100 grams, which is 3.24% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose1.86 g

Raw Raspberries have 1.86 g of Glucose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.2 g

Raw Raspberries have 0.2 g of Sucrose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber6.5 g

17%

Raw Raspberries have 6.5 g of Fiber per 100 grams, which is 17% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.2 g

2.14%

Raw Raspberries have 1.2 g of Protein per 100 grams, which is 2.14% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Raspberries

Vitamin A2 μg

0.22%

RAE, retinol activity equivalents

Raw Raspberries have 2 μg of Vitamin A per 100 grams, which is 0.22% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.032 mg

2.67%

Thiamine

Raw Raspberries have 0.032 mg of Vitamin B1 per 100 grams, which is 2.67% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.038 mg

2.92%

Riboflavin

Raw Raspberries have 0.038 mg of Vitamin B2 per 100 grams, which is 2.92% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.6 mg

3.74%

Niacin, nicotinic acid, niacinamide

Raw Raspberries have 0.598 mg of Vitamin B3 per 100 grams, which is 3.74% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.33 mg

6.6%

Pantothenic acid

Raw Raspberries have 0.329 mg of Vitamin B5 per 100 grams, which is 6.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.055 mg

4.23%

Pyridoxine

Raw Raspberries have 0.055 mg of Vitamin B6 per 100 grams, which is 4.23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B73.43 μg

11.4%

Biotin

Raw Raspberries have 3.43 μg of Vitamin B7 per 100 grams, which is 11.4% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B921 μg

5.25%

Folates and Folic Acid

Raw Raspberries have 21 μg of Vitamin B9 per 100 grams, which is 5.25% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Raspberries have 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C26 mg

29%

Ascorbic acid

Raw Raspberries have 26.2 mg of Vitamin C per 100 grams, which is 29% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Raspberries have 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.87 mg

5.8%

Tocopherols and Tocotrienols

Raw Raspberries have 0.87 mg of Vitamin E per 100 grams, which is 5.8% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K7.8 μg

6.5%

Phytomenadione or phylloquinone

Raw Raspberries have 7.8 μg of Vitamin K per 100 grams, which is 6.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Raspberries

Calcium25 mg

2.5%

Raw Raspberries have 25 mg of Calcium per 100 grams, which is 2.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.09 mg

10%

Raw Raspberries have 0.09 mg of Copper per 100 grams, which is 10% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron0.69 mg

8.63%

Raw Raspberries have 0.69 mg of Iron per 100 grams, which is 8.63% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium22 mg

5.24%

Raw Raspberries have 22 mg of Magnesium per 100 grams, which is 5.24% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.67 mg

29%

Raw Raspberries have 0.67 mg of Manganese per 100 grams, which is 29% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus29 mg

4.14%

Raw Raspberries have 29 mg of Phosphorus per 100 grams, which is 4.14% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium151 mg

4.44%

Raw Raspberries have 151 mg of Potassium per 100 grams, which is 4.44% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.2 μg

0.36%

Raw Raspberries have 0.2 μg of Selenium per 100 grams, which is 0.36% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1 mg

0.067%

Raw Raspberries have 1 mg of Sodium per 100 grams, which is 0.067% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.42 mg

3.8%

Raw Raspberries have 0.42 mg of Zinc per 100 grams, which is 3.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water85.8 g

2.3%

Raw Raspberries have 85.75 g of Water per 100 grams, which is 2.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Raw Raspberries:

100 grams of Raspberries is an excellent source of Vitamin C.
It has a good amount of Vitamin B7.
It also has some Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 100 grams of Raw Raspberries:

100 grams of Raspberries is an excellent source of Manganese.
It has a good amount of Copper and Iron.
It also has some Calcium, Magnesium, Phosphorus, Potassium and Zinc.
It has no Selenium and Sodium.

Macronutrients in 100 grams of Raw Raspberries:

100 grams of Raspberries has a good amount of Omega 3, Carbohydrate and Fiber.
It has some Sugars and Fructose.
While 100 grams of product has trace amounts of Omega 6 and Protein, it has no Fat, Saturated Fat, Glucose and Sucrose.

Compare Raw Raspberries with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 100 grams of Raspberries

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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