Raspberry - Packs

Raspberries boast many nutrients despite being low in calories.

One cup (123 grams) of red raspberries contains (1):

• Calories: 64

• Carbs: 14.7 grams

• Fiber: 8 grams

• Protein: 1.5 grams

• Fat: 0.8 grams

• Vitamin C: 54% of the Reference Daily Intake (RDI)

• Manganese: 41% of the RDI

• Vitamin K: 12% of the RDI

• Vitamin E: 5% of the RDI

• B vitamins: 4–6% of the RDI

• Iron: 5% of the RDI

• Magnesium: 7% of the RDI

• Phosphorus: 4% of the RDI

• Potassium: 5% of the RDI

• Copper: 6% of the RDI

Raspberries are a great source of fiber, packing 8 grams per 1-cup (123-gram) serving, or 32% and 21% of the RDI for women and men, respectively (1).

They provide more than half of the RDI for vitamin C, a water-soluble nutrient essential for immune function and iron absorption (2Trusted Source).

Raspberries also contain small amounts of Vitamin A, thiamine, riboflavin, vitamin B6, calcium and zinc (1).