Raspberries
100 g raw
52 kcal
Boiled, 100 g
58 kcal
Roasted, 100 g
65 kcal
cup (123 g)
64 kcal
Protein, fat and carbs per 100 g
- Protein
- 1.2 g
- Fat
- 0.7 g
- Carbs
- 11.9 g
- Fiber
- 6.5 g
- Sugar
- 4.4 g
Servings
- cup (123 g)64 kcal · Protein 1.5 g · Fat 0.8 g · Carbs 14.6 g
How cooking changes it
Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.
| Method | Yield | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Raw | 100% | 52 kcal | 1.2 g | 0.7 g | 11.9 g |
| Boiled | 90% | 58 kcal | 1.3 g | 0.7 g | 13.2 g |
| Roasted | 80% | 65 kcal | 1.5 g | 0.8 g | 14.9 g |
What to pair it with
A source of vitamin C
Pair it with buckwheat, legumes or greens — vitamin C boosts plant iron absorption.
Source: PMID 2507689, PMID 20200263
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 2 mcg | 0% |
| Vitamin C | 26.2 mg | 35% |
| Vitamin E | 0.87 mg | 6% |
| Vitamin K | 7.8 mcg | 9% |
| Vitamin B1 (thiamine) | 0.03 mg | 3% |
| Vitamin B2 (riboflavin) | 0.04 mg | 4% |
| Vitamin B3 (niacin) | 0.6 mg | 4% |
| Vitamin B6 (pyridoxine) | 0.06 mg | 5% |
| Vitamin B9 (folate) | 21 mcg | 5% |
| Choline | 12.3 mg | 3% |
| Calcium | 25 mg | 3% |
| Iron | 0.69 mg | 4% |
| Magnesium | 22 mg | 7% |
| Phosphorus | 29 mg | 4% |
| Potassium | 151 mg | 6% |
| Sodium | 1 mg | 0% |
| Zinc | 0.42 mg | 5% |
| Selenium | 0.2 mcg | 0% |
| Copper | 0.09 mg | 10% |
| Manganese | 0.67 mg | 37% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
Open the calculator