Nutrients in 100 calories of Raspberries

Raw Raspberries (Rubus spp.).

Weight per 100 Calories

Raspberries

192g

Raw Raspberries has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

10%

82%

100 kcal ▼

Macro Nutrients

Raspberries

Energy100 kcal

3.45%

Raw Raspberries have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.25 g

1.3%

Raw Raspberries have 1.25 g of Fat per 100 calories, which is 1.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.037 g

0.11%

Raw Raspberries have 0.036538461538462 g of Saturated Fat per 100 calories, which is 0.11% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.24 g

15%

Raw Raspberries have 0.24230769230769 g of Omega 3 per 100 calories, which is 15% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.48 g

2.8%

Raw Raspberries have 0.47884615384615 g of Omega 6 per 100 calories, which is 2.8% 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 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate23 g

17.7%

Raw Raspberries have 22.961538461538 g of Carbohydrate per 100 calories, which is 17.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars8.5 g

11.7%

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

Raw Raspberries have 8.5 g of Sugars per 100 calories, which is 11.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose4.5 g

6.23%

≤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 4.5192307692308 g of Fructose per 100 calories, which is 6.23% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose3.58 g

Raw Raspberries have 3.5769230769231 g of Glucose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.38 g

Raw Raspberries have 0.38461538461538 g of Sucrose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber12.5 g

33%

Raw Raspberries have 12.5 g of Fiber per 100 calories, which is 33% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.3 g

4.12%

Raw Raspberries have 2.3076923076923 g of Protein per 100 calories, which is 4.12% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Raspberries

Vitamin A3.85 μg

0.43%

RAE, retinol activity equivalents

Raw Raspberries have 3.8461538461538 μg of Vitamin A per 100 calories, which is 0.43% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.062 mg

5.13%

Thiamine

Raw Raspberries have 0.061538461538462 mg of Vitamin B1 per 100 calories, which is 5.13% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.073 mg

5.62%

Riboflavin

Raw Raspberries have 0.073076923076923 mg of Vitamin B2 per 100 calories, which is 5.62% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.15 mg

7.2%

Niacin, nicotinic acid, niacinamide

Raw Raspberries have 1.15 mg of Vitamin B3 per 100 calories, which is 7.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.63 mg

12.7%

Pantothenic acid

Raw Raspberries have 0.63269230769231 mg of Vitamin B5 per 100 calories, which is 12.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.11 mg

8.14%

Pyridoxine

Raw Raspberries have 0.10576923076923 mg of Vitamin B6 per 100 calories, which is 8.14% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B76.6 μg

22%

Biotin

Raw Raspberries have 6.5961538461538 μg of Vitamin B7 per 100 calories, which is 22% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B940.4 μg

10%

Folates and Folic Acid

Raw Raspberries have 40.384615384615 μg of Vitamin B9 per 100 calories, which is 10% 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 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C50.4 mg

56%

Ascorbic acid

Raw Raspberries have 50.384615384615 mg of Vitamin C per 100 calories, which is 56% 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 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.67 mg

11%

Tocopherols and Tocotrienols

Raw Raspberries have 1.6730769230769 mg of Vitamin E per 100 calories, which is 11% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K15 μg

12.5%

Phytomenadione or phylloquinone

Raw Raspberries have 15 μg of Vitamin K per 100 calories, which is 12.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Raspberries

Calcium48 mg

4.8%

Raw Raspberries have 48.076923076923 mg of Calcium per 100 calories, which is 4.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.17 mg

19.2%

Raw Raspberries have 0.17307692307692 mg of Copper per 100 calories, which is 19.2% 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

Iron1.33 mg

16.6%

Raw Raspberries have 1.3269230769231 mg of Iron per 100 calories, which is 16.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium42.3 mg

10%

Raw Raspberries have 42.307692307692 mg of Magnesium per 100 calories, which is 10% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.3 mg

56%

Raw Raspberries have 1.2884615384615 mg of Manganese per 100 calories, which is 56% 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

Phosphorus55.8 mg

7.97%

Raw Raspberries have 55.769230769231 mg of Phosphorus per 100 calories, which is 7.97% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium290 mg

8.54%

Raw Raspberries have 290.38461538462 mg of Potassium per 100 calories, which is 8.54% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.38 μg

0.7%

Raw Raspberries have 0.38461538461538 μg of Selenium per 100 calories, which is 0.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1.92 mg

0.13%

Raw Raspberries have 1.9230769230769 mg of Sodium per 100 calories, which is 0.13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.81 mg

7.34%

Raw Raspberries have 0.80769230769231 mg of Zinc per 100 calories, which is 7.34% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water165 g

4.46%

Raw Raspberries have 164.90384615385 g of Water per 100 calories, which is 4.46% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Raw Raspberries:

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

Minerals in 100 calories of Raw Raspberries:

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

Macronutrients in 100 calories of Raw Raspberries:

100 calories of Raspberries is an excellent source of Fiber.
It has a good amount of Omega 3, Carbohydrate and Sugars.
It also has some Omega 6, Fructose and Protein.
While 100 calories of product has trace amounts of Fat, it has no 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 calories of Raspberries

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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