How Many Calories Are in a Bowl of Frozen Raspberries?

November 19, 2025 •

3 min read

According to the USDA, one cup of frozen, unsweetened raspberries contains approximately 73-80 calories. A standard bowl, often holding more than a single cup, will have a proportionally higher calorie count, making frozen raspberries an incredibly low-calorie, yet satisfying, treat.

Quick Summary

This guide breaks down the calorie content of frozen raspberries by serving size and explores the nutritional benefits, comparing them to other berries and discussing how frozen fruit can support a healthy diet and weight management goals.

Key Points

Low Calorie: A standard bowl (approx. 1.5-2 cups) of frozen raspberries contains roughly 110-160 calories.
High in Fiber: Raspberries are an excellent source of dietary fiber, with about 8 grams per cup, which aids digestion and promotes satiety.
Rich in Antioxidants: These berries are packed with antioxidants that help protect against chronic diseases and cellular damage.
Vitamin C Powerhouse: A single cup provides over half of your daily recommended Vitamin C intake, boosting immune health.
Just as Nutritious as Fresh: Flash-frozen at their peak, frozen raspberries retain their nutritional value and are often more convenient and affordable.
Versatile Ingredient: Use them in smoothies, as a topping for oatmeal or yogurt, in baked goods, or to make low-sugar sauces.
Aids Weight Management: The high fiber and water content, combined with low calories, make them a filling and effective snack for weight loss.

Understanding the Calories in Frozen Raspberries

Determining the exact calorie count in a "bowl" of frozen raspberries depends on the bowl's size and how much it holds. Unlike a standardized cup measurement, a bowl can vary significantly. Therefore, it's best to base calculations on standard nutritional data, which is typically provided per 100 grams or per cup.

Most nutritional information for frozen, unsweetened raspberries places the calorie count between 73 and 80 calories per one-cup serving. For context, a standard small-to-medium-sized cereal bowl can hold anywhere from 1.5 to 2 cups of berries. Based on this, a typical bowl might range from 110 to 160 calories. The beauty of frozen raspberries is their high fiber content and low sugar, which contribute to a low-calorie density. A one-cup serving packs around 8 grams of fiber, which helps promote a feeling of fullness without adding many calories.

Nutritional Profile of Frozen Raspberries

Beyond their low-calorie nature, frozen raspberries are a nutritional powerhouse. Freezing them at their peak ripeness ensures that they retain a significant portion of their vitamins, minerals, and antioxidants, often matching or even exceeding the nutritional value of fresh berries that have been sitting in transit or on a shelf for days.

Key Nutrients in Frozen Raspberries

Dietary Fiber: With 8 grams per cup, the fiber in raspberries aids digestion and can help lower blood sugar, cholesterol, and blood pressure.
Vitamin C: A single cup can provide more than half of the recommended daily intake of Vitamin C, which is crucial for immune function, healthy skin, and iron absorption.
Manganese: This mineral is important for bone health, skin health, and regulating blood sugar.
Antioxidants: Raspberries are rich in antioxidants like ellagic acid and quercetin, which help protect cells from damage by free radicals, potentially reducing the risk of chronic diseases.
Low in Sugar: Raspberries contain significantly less sugar than many other fruits, with only about 5 grams in a cup.

Comparison: Frozen vs. Fresh and Other Berries

For those wondering if fresh or frozen is better, research indicates that frozen raspberries are just as nutritious as fresh, and in some cases, may even be superior due to being flash-frozen at peak ripeness.

Frozen Raspberries vs. Other Common Berries (Per Cup, Unsweetened)


Nutrient	Frozen Raspberries	Frozen Blueberries	Fresh Strawberries
Calories	~73-80	~84	~49
Fiber	~8 g	~4 g	~3 g
Sugar	~5-7 g	~13 g	~7 g
Vitamin C (% RDI)	>50%	~24%	~149%

As the table shows, frozen raspberries stand out for their exceptional fiber content and lower sugar compared to blueberries, even though strawberries offer a higher dose of Vitamin C. Their high fiber and water content make them particularly satisfying and beneficial for weight management.

Creative Ways to Enjoy Frozen Raspberries

Frozen raspberries are incredibly versatile. You can enjoy them straight from the freezer for a chilly, tart treat or incorporate them into various dishes. Some popular uses include:

Smoothies: A handful of frozen raspberries can thicken a smoothie and add a vibrant, tart flavor.
Oatmeal or Yogurt Topping: Adding frozen raspberries to warm oatmeal or yogurt allows them to slightly thaw, releasing their flavor.
Baking: Incorporate them into muffins, scones, or cakes for a burst of flavor.
Sauces and Coulis: Frozen raspberries are perfect for making sauces or coulis for desserts. Simply heat them with a little water and a touch of sweetener if desired, then strain.
Ice Cream: Blend frozen raspberries into a banana or yogurt base for a healthy, homemade ice cream.

Conclusion: A Low-Calorie, Nutrient-Dense Option

In conclusion, a bowl of frozen raspberries is a low-calorie, nutrient-dense choice that can support your health and weight management goals. While the calorie count varies with the bowl's size, it's safe to estimate that even a generous serving will provide a satisfying treat with minimal caloric impact. Their high fiber and antioxidant levels, combined with their low sugar content, make them a superior choice compared to many other fruits. Whether blended into a smoothie or enjoyed on their own, frozen raspberries are a delicious and healthy addition to any diet.

For more detailed nutritional information and data from the US Department of Agriculture, you can visit the USDA FoodData Central website.

Frequently Asked Questions

The calorie count for fresh and frozen raspberries is virtually identical per serving. Frozen raspberries are typically flash-frozen at peak ripeness, preserving their nutritional content, so there is no significant difference.

Yes, frozen raspberries are an excellent choice for weight loss. They are low in calories and high in fiber, which helps you feel full longer and reduces overall calorie intake. Their natural sweetness can also help curb sugar cravings.

Not necessarily. When purchasing frozen raspberries, it's crucial to check the packaging. Many brands sell unsweetened frozen raspberries, which is the healthiest option. However, some frozen fruit products, particularly mixes, may contain added sugars or syrups.

Yes, you can add frozen raspberries directly to your blender without thawing. This is a great way to create a thick, cold, and creamy smoothie without needing ice cubes.

A one-cup serving of frozen raspberries is an exceptional source of fiber, containing approximately 8 grams, which is a significant portion of the daily recommended intake.

Yes, frozen raspberries are ideal for cooking and baking. They can be used directly from frozen in recipes for crumbles, muffins, and sauces, and are perfect for making jams or coulis.

Store frozen raspberries in an airtight container or their original resealable bag in the freezer. This prevents freezer burn and helps maintain their quality and flavor for months.