Raspberries are one of the lowest-calorie berries you can add to a meal plan, delivering about 52 calories per 100 grams along with a generous dose of fiber. This calculator lets you enter any amount — grams, ounces, cups, pints, or individual berries — and instantly see the calories, protein, carbohydrates, net carbs, sugar, and fat in that portion.
Because raspberries contain roughly 6.5 g of fiber per 100 g, their net carbohydrate count is much lower than their total carb value, making them a useful choice for low-carb and keto-style eating. The tool uses standard USDA nutrition data, so you can rely on the results for meal planning, food logging, and recipe scaling.
Whether you are tracking calories for weight management, counting macros for training, or simply curious how a handful of raspberries compares with other fruit, this calculator gives you a fast, accurate answer.
🍇 Raspberry Nutrition Calculator
Calories and macros for any amount of raw raspberries.
Amount
How to Use This Calculator
Type a number into the amount field, choose a unit from the dropdown, and press Calculate. You can enter decimals for partial servings, such as 0.5 cups or 75 grams. The quick-fill buttons let you jump straight to common portion sizes. Press Reset to return to the default 100 g amount.
Tip: If you are logging a handful of raspberries, weigh them once on a kitchen scale. Most berries average 1.5–2.5 g each, so the calculator’s 1.9 g per berry estimate is a good approximation.
Nutrition Values & Formula
This calculator uses USDA FoodData Central values for raw raspberries. The numbers below are per 100 g and are scaled linearly to your portion size:
- Energy: 52 kcal
- Protein: 1.2 g
- Total carbohydrate: 11.9 g
- Dietary fiber: 6.5 g
- Total sugars: 4.4 g
- Fat: 0.7 g
Net carbs are calculated as total carbohydrates − dietary fiber, so 100 g of raspberries contains 11.9 − 6.5 = 5.4 g of net carbs. Because fiber passes through the digestive system largely undigested, many people subtract it when following keto or low-carb meal plans.
Example: A 150 g portion of raspberries contains 52 × 1.5 = 78 kcal, 1.2 × 1.5 = 1.8 g protein, and 5.4 × 1.5 = 8.1 g net carbs. The same math works for any weight you enter in the calculator.
Common Portion Reference
| Portion | Grams | Calories | Net Carbs |
|---|---|---|---|
| 100 g | 100 g | 52 kcal | 5.4 g |
| 1 cup | 123 g | ≈64 kcal | ≈6.6 g |
| 1 pint | 312 g | ≈162 kcal | ≈16.8 g |
| 1 oz | 28.35 g | ≈15 kcal | ≈1.5 g |
| 10 berries | ≈19 g | ≈10 kcal | ≈1.0 g |
Low-Carb & Keto Notes
Raspberries are popular on low-carb plans because they deliver more fiber and fewer sugars than many other fruits. A 100 g serving has about 5.4 g net carbs, which fits comfortably into most keto daily carb budgets. Blackberries are similarly low, while grapes, bananas, and cherries contain considerably more sugar per serving. If you are comparing fruits, weighing by grams rather than cups gives the most consistent macro counts, since cup density can vary with berry size and how tightly they are packed.
Frequently Asked Questions
Are the values for fresh or frozen raspberries? This calculator uses raw fresh raspberries. Frozen raspberries without added sugar have very similar values, though moisture can cause slight differences in cup weights. When in doubt, weigh frozen berries by grams.
Why is fiber subtracted from carbs? Fiber is a carbohydrate that is not fully digested and absorbed, so many people subtract it when tracking net carbohydrates for keto or diabetic meal planning. The FDA has not adopted a single legal definition of net carbs, so adjust the metric to match the guidance of your diet plan or healthcare provider.
How accurate are cup and pint estimates? A standard measuring cup of raspberries weighs roughly 123 g and a retail pint about 312 g, but these can vary by a few grams depending on moisture and packing. Weighing is always more accurate for precise calorie tracking.