Low-Calorie and Pack With Nutrients
Raspberries boast many nutrients despite being low in calories. One cup (123 grams) of red raspberries contains:
- Calories: 64
- Carbs: 14.7 grams
- Fiber: 8 grams
- Protein: 1.5 grams
- Fat: 0.8 grams
- Vitamin C: 54% of the Reference Daily Intake (RDI)
- Manganese: 41% of the RDI
- Vitamin K: 12% of the RDI
- Vitamin E: 5% of the RDI
- B vitamins: 4–6% of the RDI
- Iron: 5% of the RDI
- Magnesium: 7% of the RDI
- Phosphorus: 4% of the RDI
- Potassium: 5% of the RDI
- Copper: 6% of the RDI
Raspberries contain 8 grams of fiber per 1-cup (123-gram) serving, or 32% and 21% of the RDI for women and men, respectively. They supply more than half of the RDI for vitamin C, a water-soluble component required for immunological function and iron absorption. Raspberries are also high in vitamin A, thiamine, riboflavin, vitamin B6, calcium, and zinc.
