How many calories are in a serving of raspberries?

Only fresh raw or unsweetened frozen raspberries have a few calories. Other raspberry-based foods are much higher in calories.

Raw raspberries are low in calories!

The regular consumption of raspberries is good for you. They’re packed with vitamin C and many other antioxidant compounds.

Moreover, raspberries promote weight loss. Due to their high fiber content, they can keep us full for a long time. Most noteworthy, raspberries are low in calories. They’re ideal for a hypocaloric diet for weight loss.

Raw raspberries have only 52 calories per 100g, or 78 calories per cup.[1]

So, eating a serving of raw raspberries a day is good for you. It provides fewer than 100 calories, while it can significantly improve the antioxidant status of the body!

Actually, raspberries are particularly rich in ellagitannins and anthocyanins. These are phytochemicals with potent antioxidant properties.[2,3]

Sweetened raspberries have more calories

Most calories of raspberries come from sugars. They contain negligible amounts of protein or fats. Still, raspberries are suitable for people with diabetes. Also, they’re keto-friendly.

Only raw or unsweetened frozen raspberries are low in calories and sugars, though.

Sweetened raspberries contain too much added sugar! Thus, sweetened raspberries have 103 calories per 100g! They have twice the calories of raw raspberries!

A 10 oz package of sweetened frozen raspberries has almost 300 calories.

How many calories are in raspberry-based products?

Other sweets or highly processed raspberry-based foods have many calories as well.

  • raspberry syrup has 91 calories per 100g.
  • raspberry pie has about 222 calories per 100g, or 304 calories per piece.
  • cookies filled with raspberry jam have 400 calories per 100g, or 100 calories per serving.
  • nonfat raspberry-flavored Greek yogurt has 81 calories per 100g.

Dried berries and berry juices have too many calories as well. You should avoid their regular consumption. For instance, dried blueberries have 5 times more calories than raw blueberries!

Should I eat raspberries?

Only raw or unsweetened frozen raspberries are good for you. They’re low in calories, but high in health-promoting phytochemicals.

Raw raspberries, as well as raspberry extracts and leaves, have potent anti-inflammatory and antioxidative properties. They may have beneficial effects on high blood pressure and cholesterol. Also, raspberries may decrease atherosclerotic development, improve vascular function and alleviate diabetes symptoms!

In addition, they have prebiotic effects. They’re beneficial for gut health.

You can eat a cup of raw raspberries a day. After all, it’s pretty low in calories. The American Heart Association recommends consuming 5 servings of fruits and vegetables a day.[4]

Berries are among the best fruits you can eat. Blueberries, blackberries, strawberries, and cranberries are low in calories and have many health benefits. All berries are good for weight loss as well.