Nutrition
A 123 g cup of raspberries contains the following nutrients:
Water: 105.0 g
Energy 64 calories
Protein: 1.5 g
Carbohydrate: 14.7 g, of which 5.4 g is sugar
Fiber: 8.0 g
Calcium: 30.8 mg
Magnesium: 27.1 mg
Iron: 0.8 mg
Phosphorus: 35.7 mg
Potassium: 186.0 mg
Zinc: 0.5 mg
Copper 0.1 mg
Manganese: 0.8 mg
Selenium: 0.2 micrograms (mcg)
Vitamin C: 32.2 mg
Folate: 25.8 mcg
Choline: 15.1 mg
Vitamin E: 1.1 mg
Vitamin K: 9.6 mcg
Lutein + zeaxanthin: 167.0 mcg
Alpha carotene: 19.7 mcg
Beta carotene: 14.8 mcg
Current guidelines recommend that women and men consume 75 mg and 90 mg, respectively, of vitamin C each day.
Therefore, a cup of raspberries can provide more than one-third of the daily requirement for vitamin C. Women who are pregnant or breastfeeding will require a higher intake.
Vitamins C and E, alpha and beta carotene, lutein, zeaxanthin, choline, and selenium are just some of the antioxidants that raspberries contain.
