Is raspberry low in sugar? Is it good for keto/diabetes?

Raspberries are good for people with diabetes, people on keto, and people who want to lose weight. They’re pretty low in sugar and calories, while they’re high in fiber and polyphenols, which control blood glucose levels!

How many carbs are in raspberries?

Raw raspberries are great for weight loss, as they’re among the lowest fruits in calories, carbs, and sugar, while they’re particularly high in fiber, vitamins, minerals, and health-promoting phytochemicals.

Raw raspberries have only 12 g of carbs per 100g, or 18 g of carbs per cup. However, more carbs are actually fiber. Fiber has many health benefits and helps maintain a healthy body weight year-round.

carbs (g)
per 100g
sugar (g)
per 100g
raspberries, raw124.4
wild raspberries145.5
frozen raspberries,
unsweetened
136.5
raspberry-flavored
Greek yogurt
129.3
raspberry syrup2320
raspberry pie3520
frozen raspberries,
sweetened
2622
raspberry-filled
cookies
6632
Carbohydrate & sugar content of foods with raspberry.[1]

Only raw and unsweetened frozen raspberries are low in carbs, though. Other raspberry-based products contain high amounts of carbs, Better consume them in moderation. Especially, if you want to lose weight.

How much sugar is in raspberries?

Raw raspberries are pretty low in sugars. In fact, they have the lowest sugar content among most favorite fruits. They have only 4.4 g of sugars per 100g. Even a whole cup of raw raspberries has no more than 7 g of sugars!

Raspberries are great for satisfying your sweet tooth.

On the other hand, sweetened frozen raspberries, sweets containing raspberries (cookies, jams, syrups), raspberry-flavored beverages, or dried raspberries, are particularly high is sugar. They contain too much added sugar.

Sugar is empty calories. It doesn’t have any nutritional value.

As a rule of thumb, most people shouldn’t consume more than 25 g of added sugar a day. Just a cup of sweetened frozen raspberries contains more sugar than this maximum safe amount, though.[2]

So, only raw or unsweetened frozen raspberries are low in sugar. Better avoid all other raspberry-based foods.

When could I eat a raspberry-based sweet?

Actually, there is a great time to consume sweets or other high-sugar foods. That’s after strenuous exercise:

Sugar helps replenish muscle glycogen stores. Moreover, raspberry is packed with antioxidants and minerals that promote muscle recovery and body hydration.

You could add raspberries to your favorite post-workout smoothie!

Do raspberries have more sugar than other berries?

Actually, raspberries are among the berries with the lowest sugar content.

Even blueberries are good for weight loss, despite their relatively high sugar content.

sugars (g)
per 100g
blueberries10
blackberries4.9
strawberries4.9
raspberries4.4
cranberries4.3
Sugar content of common berries.

Can people with diabetes eat raspberries?

People with diabetes can consume berries. Actually, the American Diabetes Association considers berries superstar foods for diabetes! All berries are low in sugar, while they help control blood glucose levels, due to their high content of fiber, vitamins, and antioxidant compounds.[3]

Only whole unsweetened berries are suitable for people with diabetes, though. However, people with diabetes can eat small portions of dried fruits, such as raspberries, raisins and dates.

Certainly, people with diabetes should avoid any raspberry-based food with added sugar.

Actually, red raspberries aid in postprandial glycemic control and improve insulin sensitivity. They have anti-inflammatory properties as well. As raspberry intake improves the antioxidant status of the body, it might protect against diabetes-induced oxidative stress.[4,5,6,7]

Do raspberries spike blood sugar?

Raw raspberries won’t spike blood sugar levels. They’re low-glycemic index fruit. In fact. Raw raspberries have a pretty low GLycemic Load of 3. Foods with a Glycemic Load lower than 10 are excellent foods choices for people with diabetes, people who want to lose weight, or people on keto.

After all, raw raspberries have a pretty low sugar content, while they’re high in fiber, antioxidants and polyphenols. These compounds control glucose levels.

In addition, raspberries are particularly rich in vitamin C. Vitamin C is beneficial in decreasing blood glucose in patients with type 2 diabetes. Also, it helps reduce the risk of diabetes-related complications.[8]

How many raspberries can people with diabetes eat a day?

As a rule of thumb, people with diabetes shouldn’t consume more than 15 g of carbs per serving. This amount is found in 125 grams of raw raspberries. But, as raspberries are pretty low in sugar and high in fiber, people with diabetes can consume a whole cup (150 g) of raw raspberries.[9]

Always consult your physician before changing your diet.

Are raspberries keto-friendly?

People who follow a ketogenic diet should consume no more than 50 g of net carbs a day. However, there are ketogenic diets, which further limit the carbohydrate intake. Even up to 20 g of net carbs a day.[10]

Actually, raspberries, as all berries, are keto-friendly. People on keto can eat a 1/2 cup of raw or frozen (unsweetened) raspberries. A 1/2 cup contains only 9 g of carbs. This amount contains less than 4 g of sugars.

Raw or frozen (unsweetened) raspberries are great ingredients for keto smoothies as well.