Raspberries: Nutritional Benefits & Calorie Count - A Comprehensive Guide

Though sweet enough to be a dessert on their own, raspberries provide a number of health benefits in a relatively low-calorie package.

Calories

• A 1 cup serving of raspberries contains about 64 calories.

Carbohydrates

• Raspberries contain 15 grams of carbs per cup, which is 5 percent of the recommended daily allowance. Of these, 8 grams are fiber, providing 32 percent of the daily allowance, and 5 grams are sugars.

Sodium and Fat

• Raspberries contain no sodium and no fat.

Vitamins and Minerals

• Raspberries are especially high in Vitamin C, with one cup providing 54 percent of the recommended daily allowance. One cup of raspberries is also high in manganese, with 41 percent of the recommended allowance, and Vitamin K, with 12 percent of the daily allowance.

Antioxidants

• Raspberries are high in the antioxidants proanthocyanidins, which may help prevent both heart disease and cancer, and ellagic acid, which may help prevent cancer. They are widely recognized as one of the top 10 antioxidant providing foods.