Raspberries Calories and Macros — Nutrition Facts per 1 cup (123g)
Raspberries: 63 cal, 1.2g protein, 15.9g carbs, 0.2g fat per 1 cup (123g). Full nutrition breakdown, how raspberries fits common goals, and the fastest way to track it.
A serving of raspberries — 1 cup (123g) — comes to 63 calories, with 1.2g of protein, 15.9g of carbs, and 0.2g of fat. Below is the complete USDA-sourced breakdown, plus how those numbers play with typical calorie and macro targets.
Raspberries nutrition facts
| Nutrient | Per 1 cup (123g) | % Daily Value* |
|---|---|---|
| Calories | 63 kcal | 3% |
| Protein | 1.2 g | 2% |
| Carbohydrates | 15.9 g | 6% |
| Fat | 0.2 g | 0% |
| Sodium | 0 mg | 0% |
| Potassium | 192 mg | 4% |
| Calcium | 20 mg | 2% |
| Iron | 0.6 mg | 3% |
| Vitamin C | 28.3 mg | 31% |
*Percent Daily Values are based on a 2,000-calorie diet. Source: USDA FoodData Central.
Fresh raspberries. Standout fiber for a fruit — about 8g per cup, which is why net-carb counters love them.
How does raspberries fit your goals?
Raspberries is a carb-dominant food, with 15.9g of carbohydrate per 1 cup (123g). That makes it a useful pre- or post-training fuel source, especially for endurance work or higher-volume strength sessions. If you're tracking for fat loss, the lever isn't avoiding carbs — it's portioning them around the parts of your day where the energy is actually used.
Diet-wise, raspberries fits vegan and vegetarian eating patterns.
Micronutrients worth noting
Beyond the macros, raspberries pulls real weight on vitamin C (31% DV) per 1 cup (123g) — the kind of micronutrient density that calorie counts alone don't show.
How raspberries compares to other fruits
| Food (per 100g) | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Raspberries | 51 | 1g | 12.9g | 0.2g |
| Pineapple | 50 | 0.5g | 13.1g | 0.1g |
| Apple | 52 | 0.3g | 13.8g | 0.2g |
| Orange | 47 | 0.9g | 11.8g | 0.1g |
Tracking raspberries without the friction
The numbers above only help if logging is easy enough that you actually do it. Instead of searching a database every time raspberries hits your plate, snap a photo in Bento Bunny — the app recognises the food, estimates the portion, and adds the macros for you. No subscription needed for core tracking.
Related foods
- Pineapple calories and macros
- Apple calories and macros
- Orange calories and macros
- Kiwi calories and macros
Browse all fruits in the food database.
Raspberries calories by serving size
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup (123g) | 63 | 1.2g | 15.9g | 0.2g |
| 100g | 51 | 1g | 12.9g | 0.2g |
Start tracking with Bento Bunny
AI calorie tracking — just Type what you eat.