Calories in stewed raspberries: 24 kcal per 100 g

Q: How many calories are in a portion of raspberries?

A typical portion (80 g, one of your five a day) gives 19 kcal. Per 100 g the figure is 24 kcal.

Q: Is raspberries a source of vitamin C?

It is a source of vitamin C: 23 mg per 100 g, 29 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.

Q: Does cooking change the riboflavin in raspberries?

Yes. Per 100 g, riboflavin goes from 0.01 mg raw to 0.04 mg stewed. Part of that is the vitamin or mineral itself changing, part is the change in water content.

Q: Which vitamins and minerals do raspberries have most of?

By share of the daily reference intake: vitamin C (23 mg, 29 %), manganese (0.4 mg, 20 %) and copper (0.1 mg, 10 %) per 100 g.

What’s in an 80 g portion

More than half of a portion is water, which is why the calories stay low. What is left is mostly carbohydrate.

0.24 gFat

1.1 gProtein

3.5 gCarbohydrate

1.9 gFibre

69.9 gWater

3.3 gMinerals and the rest

0.24 gFat
1.1 gProtein
3.5 gCarbohydrate
1.9 gFibre
69.9 gWater
3.3 gMinerals and the rest

Below average for fruit

Raspberries are 24 kcal per 100 g. The 143 fruit in this database average 68.8.

Raspberries24

Fruit average68.8

Low in sugar, almost no salt

Low sugars and very low salt by UK labelling rules, per 100 g.

Sugars, per portion3.5 g

Salt, per portion0 g

Vitamins and minerals in raspberries

Two of the 21 reach the “source of” level, vitamin C first; none reaches “high in”.

23 %

Vitamin C

18.4 mg in an 80 g portion

43rd of 125 fruit

Vitamin C contributes to the normal function of the immune system, to the reduction of tiredness and fatigue, and to normal collagen formation.

Manganese0.32 mg16 %

Copper0.08 mg8 %

Potassium128 mg6.4 %

Iron0.56 mg4 %

Magnesium14.4 mg3.8 %

None recorded

Vitamin D
Vitamin B12

Show all 21 with amounts

Vitamin C18.4 mg, 23 %

Manganese0.32 mg, 16 %

Copper0.08 mg, 8 %

Potassium128 mg, 6.4 %

Iron0.56 mg, 4 %

Magnesium14.4 mg, 3.8 %

Niacin (vitamin B3)0.56 mg, 3.5 %

Phosphorus23.2 mg, 3.3 %

Vitamin E0.37 mg, 3.1 %

Vitamin B60.04 mg, 2.9 %

Folate0.0048 mg, 2.4 %

Calcium19.2 mg, 2.4 %

Zinc0.24 mg, 2.4 %

Riboflavin (vitamin B2)0.03 mg, 2.3 %

Pantothenic acid (vitamin B5)0.14 mg, 2.3 %

Biotin0.00112 mg, 2.2 %

Chloride16.8 mg, 2.1 %

Thiamin (vitamin B1)0.02 mg, 1.5 %

Vitamin A0.0008 mg, <1 %

Vitamin Dnone recorded

Vitamin B12none recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.

What raspberries don’t give you. And where to find it.

No recorded vitamin D or vitamin B12, and only 3 % of the zinc reference intake per 100 g.

Vitamin D

0mgin raspberries

Find it inBloater, grilled500 % per 100 g

Zinc

3%in raspberries, per 100 g

Find it inOysters, raw592 % per 100 g

Vitamin B12

0mgin raspberries

Find it inLiver, ox, raw4400 % per 100 g

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Raspberries against other fruit

Per 100 g, raspberries have the most vitamin C of the 6 here, ahead of pineapple (canned in juice, whole contents).

23mg

11mg

8mg

7mg

6mg

Raspberries, stewed without sugarthis page

Pineapple, canned in juice, whole contents−12 mg

Melon, watermelon−15 mg

Melon, yellow flesh−15 mg

Cherries, stewed without sugar−16 mg

Blueberries−17 mg

All values per 100 g, from the same dataset. Differences are against raspberries.

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Questions about raspberries

The questions people ask about raspberries, answered from the dataset.

How many calories are in a portion of raspberries?

A typical portion (80 g, one of your five a day) gives 19 kcal. Per 100 g the figure is 24 kcal.

Is raspberries a source of vitamin C?

It is a source of vitamin C: 23 mg per 100 g, 29 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.

Does cooking change the riboflavin in raspberries?

Yes. Per 100 g, riboflavin goes from 0.01 mg raw to 0.04 mg stewed. Part of that is the vitamin or mineral itself changing, part is the change in water content.

Which vitamins and minerals do raspberries have most of?

By share of the daily reference intake: vitamin C (23 mg, 29 %), manganese (0.4 mg, 20 %) and copper (0.1 mg, 10 %) per 100 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 14-246, Raspberries, stewed without sugar, published by Public Health England under the Open Government Licence v3.0. Main data references: Fruit and Nuts Supplement, 1992. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for fruit. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 143 fruit kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Merged variant: with sugar: 63 kcal, 15 g sugars, 15 g carbohydrate. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Raspberry). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.