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  • Nutrition Hub

Raspberries

Raspberries are the rare fruit with more fiber than sugar: 8g of fiber against 5.4g of sugar per cup, wrapped in vitamin C and antioxidants.
  • Nutrition Facts

Serving Size: 1 cup raw (123g)

  • Calories: 64
  • Calories: 64
  • Fiber: 8g
  • Sugar: 5.4g
  • Protein: 1.5g
  • Fat: 0.8g
  • Key Nutrients
Fiber, Vitamin C, Manganese
  • Key Vitamins
Vitamin C (36% DV), Vitamin K (8% DV), Pantothenic Acid (B5) (8% DV), Vitamin E (7% DV), Folate (6% DV), Niacin (B3) (5% DV)
  • Essential Minerals
Manganese (36% DV), Copper (12% DV), Magnesium (6% DV), Zinc (5% DV), Iron (5% DV)
  • Glycemic Impact
What’s This?
  • Glycemic Index (GI)
  • GI Score
  • Glycemic Load (GL)
  • GI per 100g:
  • Impact
  • Glycemic Scale Rating
Low (0-55)
Medium (56-69)
High (70+)
0 20 40 60 80 100
A small pile of fresh red raspberries on a white background
A small pile of fresh red raspberries on a white background
  • Health Benefits:

    • The highest-fiber common fruit: 8g per cup, with more fiber than sugar, rare in the fruit aisle.

    • Rich in vitamin C for immune function and collagen production.

    • Deep red color comes from anthocyanins and ellagitannins, antioxidants studied for cellular protection.

    • Low sugar for a fruit at just 5.4g per cup, making them a favorite for blood-sugar-aware eating.

    • A strong source of manganese, which supports bone health and metabolism.
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What’s This?

Glycemic Index (GI)

GI measures how fast a food raises blood sugar.

Glycemic Load (GL)

Tells you how big that rise actually is once portion size is factored in.

Example:

Watermelon has a high GI (it digests quickly) but a low GL because a normal serving doesn’t
contain many carbs so the actual blood-sugar impact is small.

Why it matters:

Understanding both GI and GL gives you a clearer picture of how foods affect your blood sugar both the speed of the rise and the true impact based on the portion you eat.