How Many Calories Are in a Frozen Raspberry?

November 19, 2025 •

3 min read

According to the USDA, a standard cup of unsweetened frozen raspberries contains approximately 73 calories. These tiny berries are a powerhouse of nutrition, offering high fiber content, essential vitamins, and antioxidants for a minimal caloric cost, making them a smart choice for any diet.

Quick Summary

This guide provides a detailed look at the calorie count and nutrient profile of frozen raspberries, highlighting their benefits for weight management, digestion, and overall health.

Key Points

Low Calorie Count: One cup of unsweetened frozen raspberries contains approximately 73 calories, making them a low-calorie addition to any meal.
Rich in Fiber: With 9 grams of fiber per cup, frozen raspberries support digestive health, promote fullness, and help regulate blood sugar.
Packed with Nutrients: They are an excellent source of Vitamin C and manganese, which are vital for immune function, metabolism, and overall health.
Comparable to Fresh Berries: Freezing locks in nutrients, meaning frozen raspberries retain a nutritional profile very similar to fresh ones.
Versatile Ingredient: Frozen raspberries can be used in smoothies, oatmeal, baked goods, and infused water for added flavor and nutrition.
Aids in Weight Management: The high fiber and low-calorie nature of frozen raspberries can help support weight loss efforts.

Frozen Raspberry Calorie Count: The Core Facts

Frozen raspberries are a nutritional powerhouse, delivering essential vitamins and fiber with a surprisingly low-calorie count. The exact number of calories can vary slightly based on the brand and whether any sugar has been added. However, for a standard cup (about 123 grams) of unsweetened frozen raspberries, you can expect approximately 73 calories. This makes them an excellent, guilt-free addition to smoothies, oatmeal, and desserts.

Nutritional Breakdown Beyond Calories

While the calorie count is low, the nutritional value is high. A single cup of frozen raspberries offers a significant portion of your daily recommended intake for several key nutrients.

Fiber: A generous 9 grams per cup, providing a third of the daily value. This dietary fiber is crucial for digestive health, blood sugar management, and promoting a feeling of fullness.
Vitamin C: Provides 41% of your daily value per cup. This powerful antioxidant supports immune function and promotes healthy skin.
Manganese: An excellent source of this mineral, which plays a role in bone health and metabolism.
Antioxidants: Rich in compounds like anthocyanins and quercetin, which help combat oxidative stress and inflammation in the body.

Frozen vs. Fresh Raspberries: Are They Different?

One common question is how the nutritional content of frozen raspberries compares to their fresh counterparts. The good news is that freezing has a negligible effect on the nutritional quality. In fact, many frozen fruits are harvested at peak ripeness, which can lock in a higher level of nutrients compared to fresh berries that are picked early for transportation.

Here is a comparison table to illustrate the nutritional similarity.


Nutrient	Unsweetened Frozen Raspberries (1 cup)	Fresh Raspberries (1 cup)
Calories	Approx. 73 kcal	Approx. 64 kcal (Note: Fresh berries are often lighter in weight per cup)
Fiber	9 g	8 g
Vitamin C	37 mg (41% DV)	30.8 mg (34% DV)
Sugar	6 g	5.4 g

As the table shows, the nutritional differences are minimal, and frozen raspberries remain an equally healthy and convenient option.

The Health Benefits of Adding Frozen Raspberries to Your Diet

Incorporating frozen raspberries into your meals can have a variety of positive health effects:

Weight Management: Their low-calorie, high-fiber profile helps you feel full for longer, which can prevent overeating and aid in weight loss.
Blood Sugar Regulation: The combination of fiber and low sugar content helps to moderate blood sugar levels, especially when consumed with a meal.
Improved Digestion: The high fiber promotes regularity and supports a healthy gut microbiome.
Reduced Inflammation: The antioxidants in raspberries help fight inflammation, which is linked to various chronic diseases.
Immune System Support: The ample Vitamin C content provides a natural boost to your immune system.

Practical Uses for Frozen Raspberries

Frozen raspberries are incredibly versatile and easy to incorporate into your daily routine. Here are a few ideas:

Smoothies: A handful of frozen raspberries is the perfect ingredient for a thick, cold, and nutritious smoothie.
Oatmeal and Yogurt: Thaw them slightly or add them frozen to your morning oatmeal or yogurt for a burst of flavor and nutrients.
Baking: They can be baked into muffins, crumbles, and pies, adding a delicious tartness.
Desserts: Create a simple coulis by simmering frozen raspberries with a touch of sweetener, or top your ice cream for a healthy upgrade.
Infused Water: Add a few frozen raspberries to your water for a refreshing, flavored drink without any added sugars.

Conclusion

For anyone counting calories or simply seeking a healthy and delicious addition to their diet, frozen raspberries are an excellent choice. With approximately 73 calories per cup, they offer a wealth of fiber, vitamins, and antioxidants without the high sugar content found in many other snacks. Their versatility, convenience, and low environmental impact make them a superior option for year-round enjoyment. The next time you're at the grocery store, grab a bag of frozen raspberries and enjoy all the nutritional benefits they have to offer. You can learn more about the health benefits of berries from reputable sources like NutritionFacts.org.

Frequently Asked Questions

The calorie count for frozen raspberries is very similar to fresh ones. Any slight difference is often due to variations in the weight of the berries per cup, not a change in nutritional content due to freezing.

Yes, frozen raspberries are often just as nutritious, if not more so, than fresh berries. They are flash-frozen at peak ripeness, which helps to preserve their vitamins and antioxidants.

No, the freezing process does not significantly destroy the vitamins in raspberries. The nutrients, including vitamin C and antioxidants, are locked in and remain intact.

Frozen raspberries are perfect for adding to smoothies for a thicker, colder texture. They also work well in baked goods, stirred into oatmeal or yogurt, or made into a simple coulis.

It depends on the application. For smoothies, you can add them directly from the freezer. For baking or other recipes, thawing them first or adding them frozen can both work, depending on the desired texture.

Yes, it is perfectly safe to eat frozen raspberries straight from the bag. For the best flavor, allowing them to thaw slightly to room temperature is recommended.

Yes, some brands offer sweetened frozen raspberries, which contain added sugar and will have a higher calorie count. Always check the nutrition label to ensure you are buying the unsweetened version for the lowest calorie option.

The high fiber content of frozen raspberries helps increase feelings of fullness, reducing overall calorie intake. Their low-calorie nature makes them an ideal and satisfying snack for weight management.