Raspberries - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Raspberry

Raspberries consist of 0% fat, 1% protein, 5% carbs, 5% fiber and 84% water. With 43 of calories per 100g Raspberries are 50% lower than other foods in Fruit and fruit products. In total 0% of the calories in Raspberries are from fat, 9% from protein and 47% from carbohydrates.

  • Low Glycemic Index Glycemic Index: 25
  • Very low in carbs Only 6.3g carbs in a serving of 125g
  • Low Glycemic Load Glycemic Load: 1.6

Can you eat Raspberries for a low carb diet?

With 6.25g of carbs and a Glycemic Load of 1.6 in a portion of 125g, Raspberries can be consumed for a ketogenic or low-carb diet. Raspberries contain moderate amounts of Fructose, are Gluten free and have no Lactose.

Raspberries: nutrition facts & data

Nutrition facts
per 100g
Raspberries
avg Fruit and fruit products[1]
Calories (kcal) 43.0 86.1
Fat (g) 0.0 0.8
Protein (g) 1.0 0.9
Carbohydrates (g) 5.0 16.3
Mono- & Di-Saccharides (g) 5.0 16.3
Polysaccharides (g) 0.0 16.3
Fibers (g) 4.7 2.7
Sodium (mg) 1.0 56.4
Water (g) 84.0 75.5
[1] average of Fruit and fruit products

Breakdown in percent (%) of total calories

An average portion size (125g) of Raspberries contain:

  • 53.8 Calories
  • 0.0g of Fat
  • 1.3g of Protein
  • and 6.3g of Carbs
  • 1.3mg of sodium - 0.0% of the RDA for sodium.
  • 37.5mg of Magnesium, that covers 0.1% of the recommended daily allowance (RDA) for Magnesium.
  • 0.6mg of Zinc - 0.1% of the RDA for Zinc.
  • 1.3mg of Iron - 0.1% of the RDA for Iron.
  • 250.0mg of Potassium - 0.1% of the RDA for Potassium.
  • 31.3mg of Vitamin C - 0.3% of the RDA for Vitamin C.
  • No Vitamin B12

For every gram of carbs in Raspberries you get

  • 0.20 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Fruit and fruit products have on average 0.06g of proteins per 1 gram of carbs.
  • 0.00 grams of fat (total average 0.66g, other foods in Fruit and fruit products 0.05g)
  • 0.94 grams of fibers (total average 0.13g, other foods in Fruit and fruit products 0.17g)

Nutrient distribution per gram

What vitamins are in Raspberries?

Vitamins
per 100g
Raspberry
avg[1]
Vitamin C (mg) 25.0 44.5
Vitamin E (mg) 0.9 0.6
Vitamin B1 / Thiamine (mg) 0.0 0.0
Vitamin B2 (mg) 0.1 0.1
Vitamin B6 (mg) 0.1 0.1
Vitamin B9 / Folate (μg) 30.0 15.3
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 4.0
beta-Carotene (μg) 15.0
[1] average of Fruit and fruit products

Are Raspberries rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (125g) for Raspberry of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Raspberries

Minerals
per 100g
Raspberry
avg[1]
Magnesium (mg) 30.0 17.4
Zinc (mg) 0.5 0.2
Sodium (mg) 1.0 56.4
Calcium (mg) 40.0 22.5
Iron (mg) 1.0 0.7
Potassium (mg) 200.0 224.3
Phosphorus (mg) 45.0 25.7
[1] average of Fruit and fruit products

Are Raspberries high in minerals?

info

Again, for every mineral contained in Raspberries we looked at the portion size (125g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Raspberries

5.0% of Raspberries are carbs, per serving of 125g that makes 6.3g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g
Raspberry
avg[1]
Monosaccharides (g) 5.0 15.9
Polysaccharides (g) 0.0 0.3
Total carbs (g) 5.0 16.3
[1] average of Fruit and fruit products

How high are the Glycemic Index and the Glycemic Load for Raspberries?

The Glycemic Index of Raspberries is 25, which would be considered as low. The Glycemic Load in a normal serving is 1.6 and can be regarded as low.

Allergens in Raspberries

  • are Gluten free
  • have no Lactose
  • moderate amounts of Fructose

Fatty acids and cholesterol in Raspberries

Of the 0.0g total fat per 100g in Raspberries, 0.0g are saturated fatty acids (SFA), 0.2g are monounsaturated fatty acids (MUFA) and 0.0g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.