Published by Saura ·
Raspberries nutrition: calories, protein and portion sizes
In this Fineli Release 20.0 reference, 100 g provides about 48 kcal and 1 g protein. Reference food and preparation: raw raspberries. Match the edible weight and preparation below, or use the current label for your own product.
Quick answer
An example 125 g edible portion of raspberries (raw raspberries) supplies about 60 kcal, 1.3 g protein and 4.6 g fiber. This is a scaled food-composition estimate, not a recommended serving size.
Raspberries: nutrition per 100 g and example portion
Reference preparation: raw raspberries. The exact source name is “Raspberry” (Fineli food 448). Available carbohydrate excludes fiber and is not the same measure as US Total Carbohydrate.
Values are rounded after scaling. A small reported amount may round below 0.1 g; a missing value is marked Not available rather than treated as zero. This selected extract does not include sugar, sodium or micronutrient amounts; the full Fineli database contains information beyond these tables.
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| Nutrient | Per 100 g | Per 125 g example |
|---|---|---|
| Energy | 48 kcal | 60 kcal |
| Protein | 1 g | 1.3 g |
| Available carbohydrate (excludes fiber) | 5.7 g | 7.2 g |
| Fat | 0.8 g | 1 g |
| Saturated fat | <0.1 g | <0.1 g |
| Fiber | 3.7 g | 4.6 g |
How to weigh raspberries
Use the weight of plain edible berries for this entry. Raspberry jam, strained coulis and syrup use different recipes, and straining can remove some seed and pulp material. A decorative spoon of sauce is not the same as a bowl of berries.
Calculate your own raspberries portion
For the 125 g example, multiply the source amounts by 125 ÷ 100 = 1.25. The unrounded energy calculation is 47.6 × 1.25 = 59.5 kcal, displayed as approximately 60 kcal. Use the same factor for protein, available carbohydrate, fat and fiber.
For another amount, replace 125 with your own edible weight. Keep the preparation as raw raspberries; if your food is prepared differently, choose a matching reference or calculate its recipe instead.
How preparation changes the estimate
Raspberries are a useful fruit to compare when looking at fiber, but the portion still matters. Add them to a meal you enjoy rather than treating a high per-100 g figure as a requirement to eat an unusually large bowl.
Meal ideas using raspberries
Use these combinations as menu ideas and adjust the amounts to your appetite and preferences. Each added ingredient belongs in the complete meal estimate.
- Fold raspberries into quark, with oats or nuts added separately.
- Top warm porridge with raspberries and record any sweetener used.
Compare other fruit
The following are separate reference foods, shown per 100 g for orientation. Check the preparation column: dry, raw and cooked values are not interchangeable, and equal gram weights are not necessarily equivalent portions.
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| Food | Reference preparation | Energy / 100 g | Protein / 100 g | Fiber / 100 g |
|---|---|---|---|---|
| Mango | raw, peeled | 67 kcal | 0.8 g | 1.6 g |
| Kiwi fruit | raw, peeled | 52 kcal | 0.8 g | 2.7 g |
| Strawberries | raw strawberries | 45 kcal | 0.5 g | 1.9 g |
Nutrition values and photo results are estimates. Check ingredients and portions before saving a meal.
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- Mango nutrition: calories, protein and portion sizesMango (peeled): about 67 kcal and 0.8 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Kiwi fruit nutrition: calories, protein and portion sizesKiwi fruit (peeled): about 52 kcal and 0.8 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Strawberries nutrition: calories, protein and portion sizesStrawberries (fresh): about 45 kcal and 0.5 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Food portion sizes: measure what you eat, not a generic servingMake portion estimates clearer with edible weights, package serving sizes and a few reusable measurements for bread, rice, cheese, fruit and nuts.
- Protein and fiber breakfast ideas with everyday ingredientsBuild breakfast around a protein-containing food plus fruit, wholegrain bread, beans or seeds, with flexible menu ideas and preparation tips.
Frequently asked questions
How many calories are in 125 g of raspberries?
This raw raspberries reference supplies about 60 kcal per 125 g edible portion. Match the preparation state and check a package label when available.
Does the preparation of raspberries matter?
Raspberries are a useful fruit to compare when looking at fiber, but the portion still matters. Add them to a meal you enjoy rather than treating a high per-100 g figure as a requirement to eat an unusually large bowl.
How do I calculate a different portion?
Multiply each per-100 g nutrient amount by your edible serving weight divided by 100. Match raw, dry, cooked or drained weight to the reference and include sauces or cooking additions separately.
Sources and method
- Fineli food 448: Raspberry
Exact source record (Finnish interface). Values use the committed Release 20.0 extract, not a live query; a current record or a product label may differ.
- Fineli — National Food Composition Database in Finland (THL)
Release 20.0, accessed May 9, 2026. CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). Selected records are scaled to example portions and rounded; available carbohydrate excludes fiber. Source values describe representative foods, not a laboratory measurement of your meal.
- Fineli food 34361: Mango, without skin
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 11050: Kiwi fruit, without skin
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 447: Strawberry
Exact record used in the comparison table; match the preparation shown in that row.
- Creative Commons Attribution 4.0 International
Fineli data license. THL source values have been selected, scaled to example portions and rounded for this page. Editorial meal ideas and preparation explanations are Saura additions.