RaspberriesOther

Q: How many raspberries can you eat in a day?

There's no specific daily limit in the sources we checked. WebMD notes that, as a whole food, raspberries are considered safe to eat. Healthline highlights them as a high-fiber food — a cup contains about 8 g of fiber, well above the 5 g threshold Healthline uses to call a food high-fiber. That supports normal, food-sized servings as part of a varied diet, though no formal per-day maximum turned up in the sources reviewed.

kcal / 100g

162

kcal / 1 pint as purchased, yields

2 things to watch for

High-ProteinLow-Calorie

Dairy-FreeEgg-FreeGluten-FreeKetoLow-CarbLow-FatLow-SugarNut-FreePalm Oil FreeSoy-FreeVeganVegetarian

Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.

Nutrition Facts (per 100g)

Nutrient	Amount	%DV
Energy	52kcal	—
Protein	1.2g	2%
Total lipid (fat)	0.65g	1%
Fatty acids, total saturated	0.019g	0%
Cholesterol	0mg	0%
Carbohydrate, by difference	11.94g	4%
Fiber, total dietary	6.5g	23%
Total Sugars	4.42g	—
Sodium, Na	1mg	0%

Vitamins & Minerals

Calcium, Ca25mg (3% NRV)

Iron, Fe0.69mg (5% NRV)

Potassium, K151mg (8% NRV)

Magnesium, Mg22mg (6% NRV)

Phosphorus, P29mg (4% NRV)

Zinc, Zn0.42mg (4% NRV)

Copper, Cu0.09mg (9% NRV)

Manganese, Mn

Manganese contributes to normal energy-yielding metabolism EU register →

Manganese contributes to the maintenance of normal bones EU register →

Manganese contributes to the normal formation of connective tissue EU register →

Manganese contributes to the protection of cells from oxidative stress EU register →

0.67mg (34% NRV)

Selenium, Se0.2µg (0% NRV)

Vitamin A, RAE2µg (0% NRV)

Vitamin C, total ascorbic acid

Vitamin C contributes to normal collagen formation for the normal function of blood vessels EU register →

Vitamin C contributes to normal collagen formation for the normal function of bones EU register →

Vitamin C contributes to normal collagen formation for the normal function of cartilage EU register →

Vitamin C contributes to normal collagen formation for the normal function of gums EU register →

Vitamin C contributes to normal collagen formation for the normal function of skin EU register →

Vitamin C contributes to normal collagen formation for the normal function of teeth EU register →

Vitamin C contributes to normal energy-yielding metabolism EU register →

Vitamin C contributes to normal functioning of the nervous system EU register →

Vitamin C contributes to normal psychological function EU register →

Vitamin C contributes to the normal function of the immune system EU register →

Vitamin C contributes to the reduction of tiredness and fatigue EU register →

Vitamin C contributes to the regeneration of the reduced form of vitamin E EU register →

Vitamin C increases iron absorption EU register →

26.2mg (33% NRV)

Vitamin D (D2 + D3)0µg (0% NRV)

Vitamin E (alpha-tocopherol)0.87mg (7% NRV)

Vitamin K (phylloquinone)7.8µg (10% NRV)

Thiamin0.032mg (3% NRV)

Riboflavin0.038mg (3% NRV)

Niacin0.598mg (4% NRV)

Vitamin B-60.055mg (4% NRV)

Folate, total21µg (11% NRV)

Vitamin B-120µg (0% NRV)

Diet Compatibility

VeganYes
Yes — Raspberries is vegan.
Based on Open Food Facts ingredient analysis. How we set this
VegetarianYes
Yes — Raspberries is vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
Palm Oil FreeYes
Yes — Raspberries is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
Gluten-FreeYes
Yes — Raspberries is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Dairy-FreeYes
Yes — Raspberries is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Nut-FreeYes
Yes — Raspberries is nut-free.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
Soy-FreeYes
Yes — Raspberries is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Egg-FreeYes
Yes — Raspberries is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
KetoYes
Yes — Raspberries is keto-friendly (5.44 g net carbs per 100g, within the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
Low-CarbYes
Yes — Raspberries is low-carb (5.44 g net carbs per 100g, within the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
Low-SugarYes
Yes — Raspberries is low in sugar (4.42 g sugar per 100g, within the ≤5 g sugar bar).
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
High-ProteinNo
No — Raspberries is not high in protein (1.2 g protein per 100g, below the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
Low-FatYes
Yes — Raspberries is low-fat (0.65 g fat per 100g, within the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
Low-CalorieNo
No — Raspberries is not low-calorie (52 kcal per 100g, over the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this

Read the sourced research

A 123g serving of raspberries brings 14.7g of carbohydrate and 8g of fiber, netting out to about 6.7g net carbs — keto-manageable, per Medical News Today. ^[4]
On the low-FODMAP side, a safe serving is about 1/3 cup (60g) — roughly 15 berries. ^[5]
Oral allergy syndrome — itching and swelling of the mouth and throat after eating certain raw fruits — affects up to 50% to 75% of adults with a birch pollen allergy, according to the AAAAI. Raspberries can be one of the trigger foods. ^[6]

Health Benefits

A meta-analysis of 11 randomized controlled trials, per Jazinaki et al. (2024), found no significant overall effect of raspberry consumption on blood pressure or LDL cholesterol compared to control.

But a subgroup analysis told a different story for certain people. In those with elevated cholesterol, metabolic syndrome, andropause symptoms, or an age over 35, raspberries were linked to a significant drop in total cholesterol and LDL. ^[1]
Raspberries are a rich source of ellagitannins and anthocyanins, plant compounds with antioxidant and anti-inflammatory activity.

Per Burton-Freeman et al. in Advances in Nutrition, this activity has been shown in vitro and in animal models of cardiovascular disease and diabetes — not yet confirmed in human trials. ^[2]

Storage & Buying Tips

Keep raspberries cold and humid. Per SDSU Extension, they store best refrigerated at 32 to 36°F (0 to 2°C) with 90 to 95% humidity.

Red and purple raspberries cooled right after picking can last up to 7 days in the fridge. Yellow raspberries are more delicate and typically only last about 3 days. ^[3]

Frequently Asked Questions

How many raspberries can you eat in a day?

There's no specific daily limit in the sources we checked. WebMD notes that, as a whole food, raspberries are considered safe to eat.

Healthline highlights them as a high-fiber food — a cup contains about 8 g of fiber, well above the 5 g threshold Healthline uses to call a food high-fiber. That supports normal, food-sized servings as part of a varied diet, though no formal per-day maximum turned up in the sources reviewed. ^[7]

Are raspberries safe during pregnancy?

As a food, raspberries themselves are considered safe during pregnancy, per WebMD.

The caution in the sources is about something different: red raspberry leaf, used as tea or a supplement, not the berry. WebMD notes raspberry leaf could potentially trigger premature labor, and pregnant women should ask a doctor before using it, since it may also have estrogen-like effects unsuitable for certain hormone-sensitive conditions.

Notably, one study cited by WebMD found raspberry leaf did not actually shorten labor or reduce labor pain — so its traditional use for that purpose isn't well supported by evidence. ^[7]

Are raspberries high in oxalates, and is there a kidney stone risk?

Yes. A medically reviewed source lists raspberries as a high-oxalate food, at about 48 mg of oxalate per cup — comparable to or higher than several other high-oxalate foods, like dates.

For most people this isn't a concern. But anyone prone to kidney stones, or with kidney disease, may be advised by a doctor to moderate high-oxalate foods.

One suggested workaround: mix raspberries with lower-oxalate berries like blueberries or blackberries, which run around 4 mg per cup, to bring down overall oxalate intake. ^[8]

Do raspberries lose nutrients when frozen?

Not significantly. An academic study on red raspberries found that freezing didn't affect antioxidant capacity or the levels of vitamin C and phenolic compounds, compared with fresh fruit.

That means fresh and frozen raspberries contain broadly similar levels of these nutrients per serving — freezer raspberries aren't a nutritional downgrade. ^[9]

What's the difference between raspberries and blackberries?

Both are aggregate fruits, made of many small drupelets clustered around a central core. The difference comes down to what happens to that core — called the torus — when the fruit is picked.

In blackberries, the torus stays inside the fruit, so it stays solid. In raspberries, the torus stays behind on the plant, leaving the harvested berry hollow in the center. ^[10]

Found in these products

3 products in our database contain Raspberries.

Sources & Last Updated

Nutrition data: USDA FoodData Central, “Raspberries, raw” (SR Legacy, fdcId 167755), updated 2026-08-27.

Research reviewed 2026-08-21.

Jazinaki et al., Food Science & Nutrition (2024-01-15)
Burton-Freeman et al., Advances in Nutrition (2016-01-06)
SDSU Extension — Raspberries: Harvest and Storage (2025-06-23)
Medical News Today — Which fruits can I eat on a keto diet? (2020-12-22)
Raspberries - A Little Bit Yummy (2025-01-22)
Oral Allergy Syndrome Symptoms, Diagnosis & Treatment | AAAAI
WebMD — Red Raspberry: Uses and Risks
WebMD — Foods High in Oxalates (2020-11-04)
Effect of freezing and storage on the phenolics, ellagitannins, flavonoids, and antioxidant capacity of red raspberries - PubMed (2002-08-27)
Raspberry (2026-07-21)