Raspberries, raw
Introduction
Raspberries are a soft, edible fruit from the Rubus genus, commonly grown as garden berries and eaten raw or used in cooking and baking; they are enjoyed fresh, frozen, made into jams, sauces or desserts, and do not require cooking before eating. Their distinctive bright red (or sometimes black, purple or golden) colour comes from high levels of anthocyanin pigments—natural plant compounds with antioxidant properties—that develop as the fruit ripens.
Raspberries are low in energy but nutrient-dense: a 100 g serving typically provides around 12 g carbohydrate (of which about 4–6 g is sugars and 6–7 g is fibre), making them an excellent source of dietary fibre. Key micronutrients include vitamin C (a significant contributor to daily needs), smaller amounts of vitamin K and several B vitamins (notably folate), and minerals such as manganese, potassium and magnesium; they also contain various polyphenols and flavonoids associated with potential health benefits.
Nutrition Snapshot per 100g
Kcal nn kcal
Protein nn g | nn %
Fat nn g | nn %
Carbohydrates nn g | nn %
Percentages reflect this food’s Balance*
Fibre nn g
Total Sugars nn g
Saturated Fat nn g
Salt nn mg
Nutritional values are per 100g and sourced from UK CoFID data.
Carbohydrates value includes Fibre (AOAC method).
Carbohydrates value includes Total Sugars including naturally occurring sugars such as glucose, fructose, lactose or sucrose.
Balance*
The Balance value expresses how protein, carbohydrate and fat contribute to a food’s total energy.
Using CoFID data per 100g, each macronutrient is converted into energy using the standard Atwater convention (protein × 4 kcal, carbohydrate × 4 kcal, fat × 9 kcal). The energy from each macronutrient is then calculated as a percentage of the total macro energy.
This provides a simple way to see whether a food is predominantly carbohydrate-based, protein-based or fat-based.
It does not determine whether a food is “good” or “bad”, but helps visualise its macronutrient profile within a broader eating pattern.
When assessing a full meal or daily intake, portion sizes should be taken into account.
Why this matters
Understanding the structure of individual foods can help you make more confident decisions when adjusting to a health diagnosis or long-term condition.
If you are organising meals, tracking intake or reflecting on patterns, you may find the Aardelia digital journals helpful.