Nutrition & Fitness > Improve sleep hygiene > Raspberry fruit nutrition facts
Raspberries are fruits of plants belonging to many species of the genus Rubus. European species are Rubus idaeus. Raspberry is eaten raw, made into juice, processed and dried for many grocery uses.
| Key Facts | Carbohydrates |
| Minerals | Vitamins |
| Fats | Images |
Raspberry contains high amounts of polyphenol antioxidants. It contains a very high dietary fibre content of upto 20%. It is a rich source of vitamin C giving 50% of the daily requirement in 100 g.
60% of the dietary requirement of manganese is available in 100 g of raspberry. Considerable amounts of B vitamins, magnesium, iron and copper are present in the berries.
(The nutrition values calculated for the edible portion only. About 5% of weight is lost as spoiled berries, stems and caps.)
Raspberry nutrition
| Nutrients | Units | per 100g | 1 cup chopped (125g) |
10 numbers (19) |
|---|---|---|---|---|
| Water | g | 85.75 | 105.47 | 16.29 |
| Energy | kcal | 52 | 64 | 10 |
| Protein | g | 1.20 | 1.48 | 0.23 |
| Total fat | g | 0.65 | 0.80 | 0.12 |
| Ash | g | 0.46 | 0.57 | 0.09 |
| Carbohydrate | g | 11.94 | 14.69 | 2.2 |
| dietary fibre | g | 6.5 | 8.0 | 1.2 |
Nutrition facts: carbohydrates
| Carbohydrates | Units | per 100g | 1 cup chopped (125g) |
10 numbers (19g) |
|---|---|---|---|---|
| Sugars | g | 4.42 | 5.44 | 0.8 |
| Sucrose | g | 0.20 | 0.25 | 0 |
| Glucose | g | 1.86 | 2.29 | 0.4 |
| Fructose | g | 2.35 | 2.89 | 0.5 |
Minerals facts
| Minerals | Units | per 100g | 1 cup chopped (125g) |
10 numbers (19g) |
|---|---|---|---|---|
| Calcium | mg | 25 | 31 | 5 |
| Iron | mg | 0.69 | 0.85 | 0.13 |
| Magnesium | mg | 22 | 27 | 4 |
| Phosphorus | mg | 29 | 36 | 6 |
| Potassium | mg | 151 | 186 | 29 |
| Sodium | mg | 1 | 1 | 0 |
| Zinc | mg | 0.42 | 0.52 | 0.08 |
| Copper | mg | 0.09 | 0.11 | 0.02 |
| Manganese | mg | 0.67 | 0.82 | 0.13 |
| Selenium | mcg | 0.2 | 0.2 | 0.0 |
Nutrition facts: vitamins
| Vitamins | Units | per 100g | 1 cup chopped (125g) |
10 numbers (19g) |
|---|---|---|---|---|
| Vitamin C | mg | 26.2 | 32.2 | 5.0 |
| Thiamin | mg | 0.03 | 0.04 | 0.01 |
| Riboflavin | mg | 0.04 | 0.05 | 0.01 |
| Niacin | mg | 0.60 | 0.73 | 0.11 |
| Pantothenic acid | mg | 0.329 | 0.405 | 0.063 |
| Vitamin B 6 | mg | 0.055 | 0.068 | 0.010 |
| Folate | mcg | 21 | 26 | 4 |
| Choline | mg | 12.3 | 15.1 | 2.3 |
| Vitamin A | IU | 33 | 41 | 6 |
| Vitamin E (alpha-tocopherol) | mg | 0.87 | 1.07 | 0.17 |
| Vitamin K (phylloquinone) | mcg | 7.8 | 9.6 | 1.5 |
lipids facts
| Lipids | Units | per 100g | 1 cup chopped (125g) |
10 numbers (19g) |
|---|---|---|---|---|
| Saturated fatty acids | g | 0.02 | 0.02 | 0 |
| Monounsaturated fatty acids | g | 0.06 | 0.08 | 0.01 |
| Polyunsaturated fatty acids | g | 0.38 | 0.46 | 0.07 |
Source: USDA National Nutrient Database 2009
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Images for raspberry fruit nutrition facts
1.Image source: https://en.wikipedia.org/wiki/File:Raspberries05.jpg
Image author: Fir0002/Flagstaffotos
Image license: https://creativecommons.org/licenses/by-nc/3.0/
2.Image source: https://en.wikipedia.org/wiki/File:Raspberries,_fruit_of_four_species.jpg
Image author: Nadiatalent
Image license: Public domain
3.Image source: https://en.wikipedia.org/wiki/File:Himbeere_(Rubus_idaeus)_IMG_7756.JPG
Image author: Hedwig Storch
Image license: https://creativecommons.org/licenses/by-sa/3.0/deed.en
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