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Nutrition

Raw raspberries are 86% water, 12% carbohydrates, and have about 1% each of protein and fat (table). In a reference amount of 100 g (3.5 oz), raspberries supply 53 kilocalories and 6.5 grams of dietary fiber. Raspberries are a rich source (20% or more of the Daily Value, DV) of vitamin C (32% DV), manganese (32% DV) and dietary fiber (26% DV), but otherwise have low content of micronutrients (table). Raspberries are a low- glycemic index food, with total sugar content of only 4% and no starch.

The aggregate fruit structure contributes to raspberry's nutritional value, as it increases the proportion of dietary fiber, which is among the highest known in whole foods – up to 6% fiber per total weight.