How many raspberries are considered one serving? A nutritional diet breakdown

November 7, 2025 •

4 min read

According to the USDA, a standard single serving of fresh raspberries is one cup, weighing approximately 123 grams. Knowing how many raspberries are considered one serving is key to managing your dietary intake and maximizing the nutritional benefits of this fiber-rich, low-calorie fruit.

Quick Summary

A single serving of raspberries is typically defined as one cup, providing a low-calorie, high-fiber, and nutrient-dense fruit option. The article details the nutritional profile, health benefits, and practical ways to integrate this antioxidant-rich fruit into a balanced diet.

Key Points

Standard Serving Size: A typical serving of raspberries is one cup, equivalent to approximately 123 grams.
Packed with Fiber: A single serving contains 8 grams of dietary fiber, promoting digestive health and long-lasting fullness.
Rich in Vitamin C: One cup provides over 50% of the Reference Daily Intake for Vitamin C, supporting immune function and acting as a powerful antioxidant.
Low in Sugar and Calories: Raspberries are an excellent fruit choice for managing blood sugar and weight, with only 64 calories and low sugar content per serving.
Versatile and Delicious: Easily incorporate raspberries into your diet through smoothies, yogurt, oatmeal, or as a fresh, low-calorie snack.
High in Antioxidants: These berries are abundant in compounds that help fight oxidative stress and inflammation, reducing the risk of chronic diseases.

Defining the standard raspberry serving

For most dietary purposes, a standard serving of raspberries is defined as one cup. This quantity is used by health authorities like the USDA and provides a consistent measure for nutritional information. In terms of weight, one cup of fresh red raspberries is approximately 123 grams. This makes it easy to portion whether you are eating them fresh or frozen. While the number of individual raspberries can vary based on their size, measuring by the cup is the most reliable method. For those monitoring their intake, a typical pint of raspberries is roughly 2.5 servings.

The comprehensive nutrition profile of a single serving

A single 1-cup serving of fresh raspberries is a powerhouse of nutrients despite being low in calories. For just about 64 calories, you get a significant boost of fiber and essential vitamins. The nutritional breakdown for one cup of raspberries (123g) is as follows:

Calories: 64
Carbohydrates: 14.7g (only 6.7g of net digestible carbs)
Fiber: 8g (a substantial 29% of the Daily Value)
Sugar: 5.4g
Fat: 0.8g
Protein: 1.5g
Vitamin C: 32.2mg (54% of the Reference Daily Intake)
Manganese: 0.8mg (41% of the Reference Daily Intake)
Potassium: 186mg

Raspberries also contain smaller amounts of other crucial nutrients, including Vitamin K, Vitamin E, iron, and magnesium. The high fiber content is particularly noteworthy, as it promotes digestive health and contributes to a feeling of fullness, which can be beneficial for weight management.

Health benefits packed into one serving

This single serving of raspberries is more than just a sweet treat; it offers several key health advantages:

Rich in Antioxidants: Raspberries are loaded with powerful antioxidants like Vitamin C, quercetin, and ellagic acid, which help fight oxidative stress and inflammation. These compounds protect cells from damage caused by free radicals, potentially lowering the risk of chronic diseases such as heart disease, cancer, and diabetes.
Supports Digestive Health: The high dietary fiber content is excellent for promoting regular bowel movements and easing constipation. Fiber also serves as a prebiotic, feeding the beneficial bacteria in your gut to support a balanced microbiome.
Manages Blood Sugar: With a low glycemic index and high fiber, raspberries help prevent blood sugar spikes after meals. The tannins in raspberries can block digestive enzymes that break down starch, further reducing the impact on blood sugar levels.
Boosts Heart Health: The potassium in raspberries helps regulate blood pressure, while the fiber content works to lower cholesterol levels. Antioxidants also play a role in protecting the cardiovascular system.
Aids Weight Management: Low in calories and rich in fiber and water, raspberries are a filling and satisfying snack that can help curb cravings and reduce overall calorie intake.

Raspberry vs. Other Berries: A Nutritional Comparison

When choosing berries, it's helpful to see how raspberries measure up to other popular options. Here's a comparison of a 1-cup serving (approx. 123-144g) for common berries:


Nutrient	Raspberries (123g)	Blackberries (144g)	Strawberries (144g)
Calories	64	62	46
Fiber	8 g	7.6 g	3 g
Vitamin C	54% RDI	50% RDI	149% RDI
Manganese	41% RDI	42% RDI	27% RDI
Antioxidants	Very high (ellagic acid)	Very high (anthocyanins)	High (Vitamin C)

This comparison highlights that while all berries are nutritious, raspberries excel in fiber content and offer a competitive profile of other vitamins and antioxidants. The best approach is to enjoy a variety of berries for a wide range of nutrients.

Practical ways to incorporate raspberries into your diet

Integrating a serving of raspberries into your daily diet is simple and delicious. Here are some ideas:

Breakfast Boost: Add fresh or frozen raspberries to your morning oatmeal, yogurt, or a smoothie. Frozen raspberries can be blended to create a refreshing, low-sugar sorbet.
Savory Salads: Toss raspberries into a mixed green salad with goat cheese and walnuts for a burst of color and flavor.
Healthy Snacks: Enjoy a handful of fresh raspberries on their own as a naturally sweet and satisfying snack.
Dessert Topping: Use them as a topping for pancakes, waffles, or simply serve with a dollop of Greek yogurt.
Infused Water: Add fresh raspberries to a pitcher of water for a naturally flavored, hydrating drink.

For more information on incorporating fruits and vegetables, you can visit the USDA's resources, such as the SNAP-Ed Connection.

Conclusion: Raspberries for a nutrient-rich diet

Understanding how many raspberries are considered one serving is a simple step toward a healthier lifestyle. The standard 1-cup portion provides a rich supply of fiber, Vitamin C, antioxidants, and other beneficial nutrients for very few calories. Incorporating this vibrant, versatile fruit into your diet is an easy way to support digestive health, manage blood sugar, aid in weight control, and protect your body from chronic disease. Whether fresh, frozen, or blended, raspberries are a delicious and effective addition to any balanced eating plan.

Frequently Asked Questions

Yes, eating raspberries daily is generally safe and healthy, provided you don't have an allergy. Their high fiber and nutrient content make them a beneficial addition to a balanced diet.

There is no strict limit, but nutrition experts often recommend consuming about 1 to 2 cups per day. The high fiber can help you feel full, which aids in weight management.

Yes, frozen raspberries are just as nutritious as fresh ones, as they are typically frozen at the peak of ripeness to preserve their nutrients. This makes them a great option year-round.

Both blueberries and raspberries are incredibly healthy. While blueberries may be slightly higher in overall antioxidants, raspberries offer more fiber and less sugar per serving. The best approach is to eat a variety of berries.

Yes, raspberries are excellent for gut health due to their high fiber content. The fiber acts as a prebiotic and helps support a healthy and balanced gut microbiome.

While highly nutritious, eating an excessive amount of raspberries could potentially cause stomach issues like gas or bloating for some individuals due to the high fiber content. Moderation is key, like with any food.

The main difference is color and antioxidant content. Black raspberries are known to have a higher concentration of certain antioxidants, like anthocyanins, compared to red raspberries.