Nutrients, compounds and studied health goals side by side. Every figure is per 100 g of the USDA reference entry for that food, so the columns are directly comparable.
Per 100 g. A dash means no value is recorded for that food, which is not the same as zero.
| Per 100 g | Raspberries |
|---|---|
Macronutrients | |
| Calorieskcal | 523% DV |
| Proteing | 1.22% DV |
| Total fatg | 0.651% DV |
| Carbohydrateg | 11.94% DV |
| Fibreg | 6.523% DV |
| Total sugarsg | 4.42 |
| Waterg | 85.8 |
Fats | |
| Saturated fatg | 0.0190% DV |
| Monounsaturated fatg | 0.064 |
| Polyunsaturated fatg | 0.375 |
| Cholesterolmg | 00% DV |
| EPA (omega-3)g | 0 |
| DHA (omega-3)g | 0 |
| DPA (omega-3)g | 0 |
| Linoleic acid (omega-6)g | 0.249 |
Vitamins | |
| Vitamin Aµg | 20% DV |
| Vitamin Cmg | 26.229% DV |
| Vitamin Dµg | 00% DV |
| Vitamin Emg | 0.876% DV |
| Vitamin Kµg | 7.87% DV |
| Thiamin (B1)mg | 0.0323% DV |
| Riboflavin (B2)mg | 0.0383% DV |
| Niacin (B3)mg | 0.5984% DV |
| Pantothenic acid (B5)mg | 0.3297% DV |
| Vitamin B6mg | 0.0553% DV |
| Folateµg | 215% DV |
| Vitamin B12µg | 00% DV |
| Cholinemg | 12.32% DV |
Minerals | |
| Calciummg | 252% DV |
| Ironmg | 0.694% DV |
| Magnesiummg | 225% DV |
| Phosphorusmg | 292% DV |
| Potassiummg | 1513% DV |
| Sodiummg | 10% DV |
| Zincmg | 0.424% DV |
| Coppermg | 0.0910% DV |
| Manganesemg | 0.6729% DV |
| Seleniumµg | 0.20% DV |
Other | |
| Beta-caroteneµg | 12 |
| Alpha-caroteneµg | 16 |
| Lycopeneµg | 0 |
| Lutein + zeaxanthinµg | 136 |
| Caffeinemg | 0 |
| Ashg | 0.46 |
How prominent each compound is in the food. Whole-food compound quantities are not reliably measurable, so these are levels rather than amounts.
| Compound | Raspberries |
|---|---|
| AnthocyaninsFlavonoid pigment | Notable |
| EllagitanninsHydrolysable tannin | Primary |
| PectinSoluble fibre | Present |
| UrolithinsMicrobial metabolite | Present |
Where each food has at least one claim on file. Being listed says research exists, not how strong it is — open a food to see the evidence rating and citations.
| Health goal | Raspberries |
|---|---|
| Blood Sugar & Metabolic Health | Yes |
| Gut & Digestive Health | Yes |
| Weight Management | Yes |
Room for 1 more food on your plan.
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.