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Raspberries

Raspberry

Regional seasonality

Not currently in local season. — Northern North America

  • Jan
  • Feb
  • Mar
  • Apr
  • May
  • Jun
  • Jul
  • Aug
  • Sep
  • Oct
  • Nov
  • Dec
What else is in season in November?

Nutritional values (per 100g)

  • Calories53 kcal
  • Proteins1.2 g
  • Carbohydrates11.9 g
  • Fats0.65 g
  • Fiber6.5 g
  • Sodium0.001 g
  • Sugars4.42 g
  • CO₂ footprint150 g
Detailed nutrition enriched from Canadian Nutrient File — Raspberry, raw

Per 100 g

Key nutrients

Saturated fat, calcium and iron. Open the full profile for every vitamin, mineral and fatty acid reported.

Nutrition source Health Canada · CNF 2026

These are the nutrient amounts available for 100 g of this ingredient. A missing nutrient means that no value was reported—not that the amount is zero.

  • Saturated fat 0.019 g<0.1% of daily maximum Codex NRV-NCD: maximum 20 g/day
  • Calcium 25 mg2.5% of daily reference Codex NRV-R: 1000 mg/day
  • Iron 0.69 mg3.1–4.9% of daily reference Codex NRV-R: 14–22 mg/day
Full nutrient profile 79 nutrients
Minerals Calcium, iron, potassium and more 8 nutrients
  • Magnesium 22 mg7.1% of daily reference Codex NRV-R: 310 mg/day
  • Phosphorus 29 mg4.1% of daily reference Codex NRV-R: 700 mg/day
  • Potassium 151 mg4.3% of daily target Codex NRV-NCD: target 3500 mg/day
  • Sodium 1 mg<0.1% of daily maximum Codex NRV-NCD: maximum 2000 mg/day
  • Zinc 0.42 mg3–3.8% of daily reference Codex NRV-R: 11–14 mg/day
  • Copper 0.09 mg10% of daily reference Codex NRV-R: 900 µg/day
  • Manganese 0.67 mg22% of daily reference Codex NRV-R: 3 mg/day
  • Selenium 0.2 µg0.3% of daily reference Codex NRV-R: 60 µg/day
Vitamins Fat- and water-soluble vitamins 27 nutrients
  • Retinol 0 µg
  • Retinol activity equivalents 2 µg0.3% of daily reference Codex NRV-R: 800 µg RAE/day
  • Beta carotene 12 µg
  • Alpha carotene 16 µg
  • Alpha-tocopherol 0.87 mg9.7% of daily reference Codex NRV-R: 9 mg α-tocopherol/day
  • Vitamin D (International Units) 0 IU
  • Vitamin D (D2 + D3) 0 µg0% of daily reference Codex NRV-R: 5–15 µg/day
  • Beta cryptoxanthin 0 µg
  • Lycopene 0 µg
  • Lutein and zeaxanthin 136 µg
  • Beta-tocopherol 0.06 mg
  • Gamma-tocopherol 1.42 mg
  • Delta-tocopherol 1.04 mg
  • Vitamin C 26.2 mg26% of daily reference Codex NRV-R: 100 mg/day
  • Thiamine 0.032 mg2.7% of daily reference Codex NRV-R: 1.2 mg/day
  • Riboflavin 0.038 mg3.2% of daily reference Codex NRV-R: 1.2 mg/day
  • Niacin (nicotinic acid) preformed 0.598 mg4% of daily reference Codex NRV-R: 15 mg NE/day
  • Total niacin equivalent 0.818 mg NE5.5% of daily reference Codex NRV-R: 15 mg NE/day
  • Pantothenic acid 0.329 mg6.6% of daily reference Codex NRV-R: 5 mg/day
  • Vitamin B-6 0.055 mg4.2% of daily reference Codex NRV-R: 1.3 mg/day
  • Total folacin 21 µg
  • Vitamin B-12 0 µg0% of daily reference Codex NRV-R: 2.4 µg/day
  • Choline, total 12.3 mg
  • Vitamin K (phylloquinone) 7.8 µg
  • Folic acid 0 µg
  • Naturally occurring folate 21 µg
  • Dietary folate equivalents 21 µg5.3% of daily reference Codex NRV-R: 400 µg DFE/day
Fatty acids Saturated and unsaturated fatty acids 32 nutrients
  • Cholesterol 0 mg
  • Fatty acids, trans, total 0 g
  • Fatty acids, saturated, 4:0, butanoic 0 g
  • Fatty acids, saturated, 6:0, hexanoic 0 g
  • Fatty acids, saturated, 8:0, octanoic 0 g
  • Fatty acids, saturated, 10:0, decanoic 0 g
  • Fatty acids, saturated, 12:0, dodecanoic 0 g
  • Fatty acids, saturated, 14:0, tetradecanoic 0 g
  • Fatty acids, saturated, 16:0, hexadecanoic 0.016 g
  • Fatty acids, saturated, 18:0, octadecanoic 0.004 g
  • Fatty acids, monounsaturated, 18:1undifferentiated, octadecenoic 0.059 g
  • Fatty acids, polyunsaturated, 18:2undifferentiated, linoleic, octadecadienoic 0.249 g
  • Fatty acids, polyunsaturated, 18:3undifferentiated, linolenic, octadecatrienoic 0.126 g
  • Fatty acids, polyunsaturated, 20:4, eicosatetraenoic 0 g
  • Fatty acids, polyunsaturated, 22:6 n-3, docosahexaenoic (DHA) 0 g
  • Fatty acids, monounsaturated, 16:1undifferentiated, hexadecenoic 0 g
  • Fatty acids, polyunsaturated, 18:4, octadecatetraenoic 0 g
  • Fatty acids, monounsaturated, 20:1, eicosenoic 0.005 g
  • Fatty acids, polyunsaturated, 20:5 n-3, eicosapentaenoic (EPA) 0 g
  • Fatty acids, monounsaturated, 22:1undifferentiated, docosenoic 0 g
  • Fatty acids, polyunsaturated, 22:5 n-3, docosapentaenoic (DPA) 0 g
  • Fatty acids, monounsaturated, total 0.064 g
  • Fatty acids, polyunsaturated, total 0.375 g
  • Fatty acids, monounsaturated, 16:1t, hexadecenoic 0 g
  • Fatty acids, monounsaturated, 22:1t, docosenoic 0 g
  • Fatty acids, monounsaturated, 16:1c, hexadecenoic 0 g
  • Fatty acids, monounsaturated, 22:1c, docosenoic 0 g
  • Fatty acids, polyunsaturated, 18:3 c,c,c n-6, g-linolenic, octadecatrienoic 0 g
  • Fatty acids, polyunsaturated, 18:3 c,c,c n-3 linolenic, octadecatrienoic 0.126 g
  • Fatty acids, polyunsaturated, 20:3 n-3 eicosatrienoic 0 g
  • Fatty acids, polyunsaturated, 20:3 n-6, eicosatrienoic 0 g
  • Fatty acids, polyunsaturated, 20:4 n-6, arachidonic 0 g
Sugars Individual sugars reported in the food 1 nutrient
  • Sugars, total 4.42 g
Other compounds Additional compounds measured by CNF 11 nutrients
  • Sucrose 0.2 g
  • Glucose 1.86 g
  • Fructose 2.35 g
  • Lactose 0 g
  • Maltose 0 g
  • Alcohol 0 g
  • Moisture 85.8 g
  • Caffeine 0 mg
  • Theobromine 0 mg
  • Galactose 0 g
  • Betaine 0.8 mg
What does “% of daily reference” mean?

Codex Nutrient Reference Values are standard daily values for the general population older than 36 months, designed for nutrition labelling. The percentage shows how much this amount contributes to that daily reference; it is a comparison guide, not a personalised medical target. Vitamin D, iron and zinc use ranges because their Codex values depend on sunlight exposure or dietary absorption. Sodium and saturated fat are daily maximums; potassium is a daily target. A percentage is shown only when the stored nutrient matches the Codex total or equivalent. Codex does not define a separate daily reference for each individual fatty acid.

Read the official Codex CXG 2-1985 references

Description

Delicate, sweet and tangy red berries, fresh or frozen, for breakfasts, desserts and baking.

Cook with it

Recipes using this ingredient

Raspberry Almond Skyr Cake

15 min 40 min 30 min

This raspberry almond skyr cake has a tender, close crumb with bright pockets of fruit and a mild almond finish. Skyr and applesauce keep the slices moist, while ground oats and chia give the batter enough structure to cut cleanly after cooling.

Start a recipe with it Build your own recipe around Raspberries and see its nutrition per serving.