How many calories are in 100g of frozen raspberries?

November 19, 2025 •

3 min read

According to nutritional data, unsweetened frozen raspberries contain approximately 52 calories per 100g serving. These vibrant berries are not only a low-calorie treat but are also packed with fiber, vitamins, and powerful antioxidants, making them a smart and healthy choice for your diet.

Quick Summary

Unsweetened frozen raspberries contain around 52 calories per 100g, along with significant dietary fiber, vitamins, and antioxidants. This low-calorie fruit is just as nutritious as fresh versions and is a versatile ingredient for smoothies, desserts, and snacks year-round.

Key Points

Low-Calorie Count: Unsweetened frozen raspberries contain approximately 52 calories per 100g serving.
Rich in Fiber: A 100g serving provides about 6.5g of dietary fiber, promoting digestive health and satiety.
Preserved by Flash-Freezing: The process of flash-freezing locks in nutrients and flavor at peak ripeness, making frozen berries often more nutritious than out-of-season fresh ones.
Abundant Antioxidants: Raspberries are a great source of antioxidants like anthocyanins and ellagitannins, which fight inflammation and oxidative stress.
Versatile and Convenient: Frozen raspberries are available year-round and can be easily incorporated into smoothies, oatmeal, baked goods, and sauces.
Supports Weight Management: Their high fiber and low calorie count make frozen raspberries an excellent choice for those managing their weight.

Nutritional Profile of 100g Frozen Raspberries

At approximately 52 calories per 100g for unsweetened frozen raspberries, this fruit offers a nutrient-dense profile that is both healthy and low in sugar compared to many other fruits. The majority of these calories come from carbohydrates, with a notable amount of fiber that aids digestion and promotes a feeling of fullness. The freezing process itself, often using flash-freezing technology, locks in the nutritional value at peak ripeness, ensuring that frozen raspberries are just as beneficial as their fresh counterparts. This process rapidly chills the fruit to extremely low temperatures, preventing the formation of large ice crystals that can damage cell structure and degrade texture and flavor. Consequently, frozen raspberries provide a convenient and affordable way to access key nutrients all year long without compromising on quality or health benefits.

Comparing Frozen vs. Fresh Raspberries

Some studies show that because fresh fruit can lose nutrients over time during storage and transport, flash-frozen berries can sometimes have a higher nutritional content than imported, out-of-season fresh berries. For example, flash-frozen berries retain most of their nutrients from the day they were harvested, which often happens at peak ripeness. Fresh berries, especially those imported over long distances, are picked less ripe to survive the journey, leading to a gradual decline in nutrient levels. This makes high-quality frozen raspberries an excellent and reliable nutritional choice, especially when fresh ones are not in season locally.

Health Benefits of Frozen Raspberries

Frozen raspberries are a nutritional powerhouse, delivering numerous health benefits with their potent cocktail of vitamins, minerals, and antioxidants. Incorporating them into your diet can support your well-being in several ways:

Antioxidant-Rich: Raspberries are packed with antioxidants like anthocyanins and ellagitannins, which help protect your cells from damage caused by free radicals. These compounds may reduce inflammation and lower the risk of chronic diseases like cancer, heart disease, and diabetes.
Excellent Source of Fiber: With approximately 6.5g of dietary fiber per 100g, raspberries promote healthy digestion and can help stabilize blood sugar levels. The high fiber content also contributes to satiety, which can be beneficial for weight management.
High in Vitamin C: Raspberries are an excellent source of vitamin C, a powerful antioxidant that supports the immune system, boosts collagen production for healthy skin, and aids in the absorption of iron.
Rich in Manganese: This fruit provides a good amount of manganese, a mineral necessary for bone health and the regulation of blood sugar.
Support for Heart Health: The potassium and fiber found in raspberries help support cardiovascular health by potentially regulating blood pressure and cholesterol levels.

Versatile Uses for Frozen Raspberries

Frozen raspberries are incredibly versatile and can be used in a wide variety of dishes. Here are some popular ideas:

Smoothies: A handful of frozen raspberries is a perfect addition to any smoothie for a thick, cold, and nutritious boost.
Oatmeal and Porridge: Stirring frozen raspberries into a warm bowl of oatmeal or porridge will cause them to thaw, releasing their flavor and creating a delicious, vibrant topping.
Baking: Frozen raspberries can be added to muffins, cakes, and other baked goods, often without needing to be thawed first.
Dessert Toppings and Sauces: Simmer them with a little sugar to create a quick coulis or jam for ice cream, pancakes, or cheesecake.
Cocktails: Muddle them into cocktails like mojitos for a refreshing fruity twist.

Nutritional Comparison of Common Frozen Berries (per 100g)


Nutrient	Raspberries (Unsweetened)	Blueberries (Unsweetened)	Strawberries (Unsweetened)
Calories	~52 kcal	~57 kcal	~50 kcal
Carbohydrates	~12g	~14g	~12g
Dietary Fiber	~6.5g	~2.4g	~3.2g
Sugars	~4.4g	~10g	~8.9g

Note: Nutritional values are approximate and can vary slightly by brand and ripeness.

Conclusion

Unsweetened frozen raspberries are a smart, healthy, and convenient addition to any diet, containing approximately 52 calories per 100g serving. Their rich nutritional profile, preserved effectively through modern flash-freezing techniques, provides an excellent source of dietary fiber, vitamin C, and potent antioxidants. Whether added to smoothies, baked goods, or desserts, these berries offer a versatile and delicious way to boost your daily nutrient intake and support long-term health. Choosing frozen varieties provides consistent quality and nutritional value throughout the year, making it easy to enjoy the benefits of this superb superfood anytime.

For more detailed nutritional information and health benefits of raspberries, you can visit authoritative sources like the Washington Red Raspberry Commission at https://redrazz.org/raspberries-101/nutrition/.

Frequently Asked Questions

Yes, frozen raspberries are often just as healthy, if not more nutritious, than fresh ones, especially when fresh berries are out of season and have traveled long distances. Flash-freezing preserves nutrients at peak ripeness.

Sweetened frozen raspberries have significantly more calories due to added sugar. For example, some sweetened frozen varieties can have over 100 calories per 100g, while unsweetened ones typically have around 52 calories.

Yes, it is safe to eat frozen raspberries straight from the freezer, especially in dishes like smoothies or porridge. For better flavor and texture, they can also be thawed at room temperature or in the refrigerator.

Store frozen raspberries in an airtight container or freezer-safe bag in the freezer to prevent freezer burn and maintain their quality. Proper storage can keep them fresh for up to 6-9 months.

Yes, frozen raspberries are an excellent source of dietary fiber. A 100g serving provides a substantial amount of fiber, which remains intact during the freezing process.

Besides smoothies, you can use frozen raspberries in a variety of ways, including making sauces or coulis, baking in muffins and cakes, topping oatmeal or yogurt, and preparing desserts like sorbet or cheesecake.

High-quality, unsweetened frozen raspberries typically do not contain added preservatives, relying on the freezing process to maintain freshness. Always check the packaging to ensure no sugars, flavorings, or preservatives have been added.