Carb Counts and Health Benefits of Raspberries

Raspberry Nutritional Information

Full Frame Shot Of Raspberries
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Raspberries are one of the fruits lowest in sugars and are highly nutritious as well.

Carbohydrate and Fiber Counts for Raspberries

  • 1/2 cup fresh raspberries: 3.5 grams effective (net) carbohydrate plus 4 grams fiber and 32 calories.
  • 1/2 cup frozen raspberries: No information is in the USDA database about unsweetened frozen raspberries in general. The label on Dole frozen raspberries states that 1/2 cup contains 6 grams of carbohydrate plus 2.5 grams of fiber and 32 calories. When buying frozen raspberries, check the label carefully to make sure there is no added sugar.

    Glycemic Index for Raspberries

    There is no scientific study of the glycemic index of raspberries. Some sources have extrapolated from other similar foods that it would be around 40. Here is more information about the glycemic index.

    Glycemic Load of Raspberries

    Health Benefits of Raspberries

    Raspberries are a good source of vitamin C and manganese. They also provide high amounts of antioxidant compounds, in the form of phytonutrients, especially ellagic acid and others, which may help protect our cells from damage.

    There is some evidence of reduction of cancer risk from raspberries. Read more about the health benefits of berries and serving suggestions.

    Why Raspberries Are a Good Fruit Choice

    Along with blueberries, blackberries, cranberries and strawberries, raspberries are one of the 5 best low-sugar fruits for diabetics and low-carbers.

    Why are they the best? Because the portion size is generous and the carbohydrates are relatively low, and they offer the best health benefits. Lower carbohydrates typically mean less sugar.

    Low-Carb Recipes With Raspberries

    There is more information about raspberries at Calorie Count Plus.

    More Carb Profiles


    Leroux, Marcus Foster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).

    Seeram, NP. "Berry fruits for cancer prevention: current status and future prospects.." Journal of agricultural and food chemistry. 56(3):630-5. (2008).

    USDA National Nutrient Database for Standard Reference, Release 20.


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