Raspberries (raw)
Over half the carbs are fiber, which puts them among the most keto-friendly fruits.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Raspberries for gym-goers
Per 100 g, raspberries (raw) provides 52 kcal, 1.2 g protein, 11.9 g carbohydrate (6.5 g fiber, 4.4 g sugars) and 0.7 g fat (0 g saturated). It's mainly a carb source, so pair it with some protein to make a complete meal.
A typical serving (1 cup, about 123 g) comes to roughly 64 kcal and 1.5 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Raspberries
Fiber is where raspberries shine: about 6.5 g per 100 g, more than double most fruits, blueberries and strawberries included. Over half their total carbohydrate is fiber, so net carbs are remarkably low for a sweet fruit, and the GI sits around 25.
In a gym diet
A cup of raspberries gives about 8 g of fiber for modest calories, which helps fullness and digestion on a cut or a low-carb plan. They work well in high-protein breakfasts and make portion-controlled meals look more generous. Skip them as quick pre-workout energy: the fiber slows digestion and there's little digestible sugar. Plenty of lifters fall short on fiber with a high-protein diet, and raspberries are an easy fix.
Preparation and cooking
They're fragile, so rinse them gently in a colander just before eating. Frozen raspberries keep all their fiber and are perfect for warm sauces, oats and shakes. The seeds survive blending. Strain them out for a smooth coulis if you like, knowing you'll lose some fiber.
Buying and storage
Pick containers with dry, plump berries and no juice stains, which mean crushing or mold. Fresh ones last only one to three days in the fridge, so frozen bags are often the more practical buy.
Things to watch
Going from a low-fiber diet straight to big portions can cause gas, so build up gradually. Raspberry jams and syrups lose most of these advantages to added sugar.
Meal ideas
- Keto bowl: full-fat Greek yogurt, raspberries, chia seeds and crushed almonds.
- Warm oats: microwave oats with frozen raspberries and stir in vanilla protein afterwards.
- Quick sauce: simmer raspberries briefly and spoon over protein pancakes.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Vitamin C (29%).
How it ranks among 18 Fruits
| Protein per 100 kcal | 2.3 g | #2 of 18 |
| Protein per 100 g | 1.2 g | #4 of 18 |
| Fiber per 100 g | 6.5 g | #2 of 18 |
| Lowest calories per 100 g | 52 kcal | #7 of 18 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Peach (raw)
39 kcal · P 0.9 · C 9.5 · F 0.3
→Strawberries (raw)
32 kcal · P 0.7 · C 7.7 · F 0.3
→Pomegranate arils (raw)
83 kcal · P 1.7 · C 18.7 · F 1.2
→Watermelon (raw)
30 kcal · P 0.6 · C 7.6 · F 0.2
→Orange (raw)
47 kcal · P 0.9 · C 11.8 · F 0.1
→Grapefruit, pink/red (raw)
42 kcal · P 0.8 · C 10.7 · F 0.1
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in raspberries?
Raspberries (raw) has about 52 kcal per 100 g, or roughly 64 kcal per 1 cup (123 g).
How much protein is in raspberries?
About 1.2 g of protein per 100 g and 1.5 g per 1 cup. That works out to 2.3 g per 100 kcal, so it's not primarily a protein source.
Is raspberries good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
How many net carbs are in raspberries?
Take fiber away from total carbohydrate and you're left with roughly 5 g of net carbs per 100 g in this entry. That's among the lowest of any common fruit, which is why raspberries show up on so many keto lists. In some countries labels already list carbs without fiber, so check which method is used.
Are frozen raspberries as good as fresh?
Nutritionally they're very close, and freezing keeps the fiber intact. They go soft after thawing, which only matters if you want them whole. For oats, yogurt and shakes, frozen is usually better value.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.