How Many Calories in Raspberries?

How Many Calories Are in a Serving of Raspberries?

Raspberries are a popular fruit that are commonly enjoyed as a snack or used in various recipes. They are not only tasty but also packed with nutrients, including vitamins, minerals, and antioxidants. However, if you are watching your calorie intake, you may be wondering how many calories are in a serving of raspberries.

On average, a cup of raspberries contains around 64 calories. This serving size also provides about 8 grams of dietary fiber, 14.7 grams of carbohydrates, and 1.5 grams of protein. Raspberries are also a low-fat food, with only 0.8 grams of fat per serving.

It is worth noting that the calorie count of raspberries can vary depending on the serving size and preparation method. For example, if you consume raspberries in a sugary syrup or as part of a dessert, the calorie count will be much higher.

Overall, raspberries are a great option for those looking to maintain a healthy diet while still enjoying a sweet treat. They are low in calories, high in fiber, and packed with essential nutrients that can help support overall health and well-being.

The Macronutrient Breakdown of Raspberries

In addition to being low in calories, raspberries are also a good source of macronutrients. Macronutrients are nutrients that the body needs in larger quantities to function properly, including carbohydrates, protein, and fat.

A cup of raspberries contains about 14.7 grams of carbohydrates, 1.5 grams of protein, and 0.8 grams of fat. The carbohydrates in raspberries are mostly made up of fiber, which can help regulate digestion and promote feelings of fullness.

Raspberries are also a good source of vitamin C, providing around 54% of the daily recommended intake per serving. Vitamin C is an important antioxidant that can help protect the body from damage caused by free radicals.

Additionally, raspberries contain small amounts of other essential vitamins and minerals, including vitamin K, vitamin E, folate, and potassium.

Overall, the macronutrient breakdown of raspberries makes them a nutritious and healthy addition to any diet. They are low in calories, high in fiber, and provide a range of essential nutrients that can help support overall health and well-being.

Health Benefits of Eating Raspberries

Raspberries are not only delicious but also offer a range of health benefits. Here are some of the ways that eating raspberries can promote health:

  1. High in Antioxidants: Raspberries are rich in antioxidants, which can help protect the body from oxidative stress and inflammation. Antioxidants can also help prevent chronic diseases, such as cancer, heart disease, and diabetes.

  2. Boosts Immune System: Raspberries are high in vitamin C, which is essential for a healthy immune system. Vitamin C can also help the body absorb iron and promote wound healing.

  3. Supports Digestive Health: Raspberries are a good source of fiber, which can promote healthy digestion and regularity. Fiber can also help reduce the risk of digestive issues, such as constipation and bloating.

  4. May Reduce Inflammation: Some studies suggest that the anti-inflammatory properties of raspberries may help reduce inflammation in the body, which can be beneficial for people with chronic conditions such as arthritis.

  5. May Improve Heart Health: The antioxidants in raspberries may help reduce the risk of heart disease by lowering blood pressure and improving cholesterol levels.

Overall, the health benefits of raspberries make them a great addition to any diet. Whether eaten fresh or used in recipes, raspberries are a nutritious and delicious way to support overall health and well-being.

Tips for Incorporating Raspberries into Your Diet

If you are looking to add more raspberries to your diet, there are many ways to incorporate them into your meals and snacks. Here are some tips for enjoying raspberries:

  1. Add to Smoothies: Raspberries make a great addition to smoothies. Simply blend them with your favorite fruits and veggies, along with some yogurt or milk, for a delicious and nutritious drink.

  2. Top Your Oatmeal: Sprinkle fresh raspberries on top of your morning bowl of oatmeal for a sweet and nutritious breakfast.

  3. Make a Salad: Toss raspberries into your favorite salad for a pop of color and flavor. They pair well with greens, nuts, and a tangy vinaigrette.

  4. Use in Baked Goods: Raspberries can be used in a variety of baked goods, such as muffins, cakes, and bread. They add a burst of flavor and natural sweetness.

  5. Snack on Them: Enjoy raspberries as a snack on their own, or pair them with some nuts or cheese for a balanced and satisfying snack.

Overall, raspberries are a versatile fruit that can be enjoyed in many ways. Whether you add them to your breakfast or use them in your baking, they are a delicious and nutritious way to support your health and well-being.


In conclusion, raspberries are a nutritious and delicious fruit that offer a range of health benefits. They are low in calories, high in fiber, and packed with essential vitamins, minerals, and antioxidants. Incorporating raspberries into your diet is easy and can be done in a variety of ways, from adding them to smoothies to using them in baked goods.

Whether you enjoy them as a snack or use them in your favorite recipes, raspberries are a great way to support overall health and well-being. So next time you are looking for a sweet and nutritious treat, reach for a handful of raspberries and enjoy all the benefits they have to offer.

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