How Many Carbs Do Raspberries Have? | Nutrition Facts & More

A cup of fresh raspberries has about 15 grams of total carbs, including 8 grams of fiber, which lowers the net carbs to roughly 7 grams.

You might assume a sweet berry like raspberry is high in carbs, but the numbers tell a different story. Many people reach for blueberries or strawberries as low-carb options and overlook raspberries entirely.

This article breaks down the carbohydrate content of raspberries by serving size, explains how fiber and net carbs change the picture, compares them to other berries, and shows you how they fit into various eating patterns including keto.

Carb Breakdown by Serving Size

The carbohydrate count shifts depending on how you measure. A standard cup of fresh red raspberries (about 123 grams) delivers 14.7 grams of total carbohydrates. That’s the number most nutrition labels show.

By weight, 100 grams of raspberries contains roughly 12 grams of total carbs. A half-cup serving (roughly 60 grams) cuts that to about 7 grams of total carbs, which can matter if you’re tracking closely.

Raspberries are 86 percent water by weight, which helps keep their carb density lower than many other fruits. Their glycemic index of 32 is generally considered low, and the glycemic load per 100 grams is just 4, meaning they have a modest effect on blood sugar.

Why Raspberry Carbs Are Different From Other Fruits

The big difference is fiber. One cup of raspberries provides about 8 grams of dietary fiber, which is roughly 30 percent of the daily recommended intake for most adults. That fiber content offsets a large chunk of the total carbs.

• Fiber-to-carb ratio: More than half the total carbs in raspberries come from fiber, which your body doesn’t fully digest or absorb.
• Net carbs: Subtract the fiber (8g) from total carbs (14.7g) and you get about 6.7 grams of net carbs per cup — a number that matters for keto and low-carb diets.
• Low sugar profile: Only about 5 grams of total sugars per cup. Blueberries contain roughly 15 grams of sugar in the same volume, making raspberries a smarter pick for sugar-conscious eaters.
• Water content: At 86 percent water, raspberries are hydrating and help you feel full without loading up on digestible carbs.
• Glycemic load: With a glycemic load of only 4, raspberries are less likely to spike blood sugar than high-GL fruits like bananas or grapes.

The combination of high fiber and low sugar means raspberries can fit into more eating plans than most people expect.

Net Carbs and the Keto-Friendly Reputation

On a ketogenic diet, the focus shifts from total carbs to net carbs, calculated by subtracting fiber grams from total carbs. Per the USDA’s fiber content raspberries data, one cup’s 8 grams of fiber makes the net carb count roughly 6.6 to 6.7 grams. That’s low enough that many keto diet plans include raspberries in small portions.

Raspberries are considered a keto-friendly fruit alongside blackberries and strawberries, while blueberries are often limited because of higher carb and sugar content.

The portion size matters for strict keto. A half-cup of raspberries provides about 3.3 grams of net carbs, which leaves room for other low-carb foods in the day’s total allowance.

The table shows raspberries and blackberries have the lowest net carb counts among common berries. Even though blueberries taste sweeter, their carb impact is notably higher.

How to Fit Raspberries Into Your Daily Carb Limit

Whether you follow a standard diet or a low-carb plan, a few simple strategies help you enjoy raspberries without going over your carb target.

1. Use a kitchen scale for accuracy. A cup of raspberries varies by packing density. Weighing 100 grams gives you exactly 12 total carbs and 6.5 grams of fiber.
2. Pair with protein or fat. Adding Greek yogurt, cottage cheese, or almonds slows digestion and further moderates blood sugar response.
3. Stick to a half-cup portion on strict keto. That serving adds roughly 3.3 net carbs, leaving room for vegetables and other low-carb foods.
4. Choose fresh over frozen when possible. Frozen raspberries sometimes pack tighter, meaning more fruit per cup. Check the label for added sugars.
5. Blend into smoothies with spinach or avocado. A handful of raspberries adds color and flavor without spiking the carb count.

Frozen raspberries without added sugar have nearly identical nutrition to fresh. The main difference is texture — thawed raspberries become softer and release juice.

More Than Just Carbs: What Else You’re Getting

One cup of raspberries provides 64 calories, 1.5 grams of protein, and less than 1 gram of fat. It’s also a solid source of potassium (151 mg) and magnesium (22 mg), with just 1 mg of sodium. As Healthline explains in its total carbs per cup overview, the berry’s micronutrient profile makes it a nutrient-dense choice.

The vitamin C content is notable — one cup supplies about 32 milligrams, roughly 35 percent of the daily recommended intake. Raspberries also contain manganese, vitamin K, and antioxidants like ellagic acid and quercetin that research suggests may support cellular health.

For anyone counting carbs, the fiber and micronutrient package makes raspberries a better trade-off than many higher-carb fruits with less nutritional density.

The Bottom Line

Raspberries deliver about 15 grams of total carbs per cup, but with 8 grams of fiber, the net carbs drop to roughly 7 grams — low enough for many low-carb and keto plans. Their low glycemic index and high water content make them a berry worth choosing over sweeter options like blueberries when you’re watching carb intake.

For personalized carb targets, a registered dietitian can help you determine exactly how a half-cup or full cup of raspberries fits into your daily goals based on your activity level, medications, and metabolic health.