Raspberry
The fibre miracle among all fruits: one portion contains 6.5 g of fibre, which leaves very little net sugar and a very low glycemic index (32) that suits even keto diets.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
The best choice of all for anyone who wants to lose weight and enjoy the sweet-tart taste of berries without worrying about blood sugar readings.
Best preparation methods
Eat them fresh with a handful of walnuts or raw almonds, or mash them with a fork and chia seeds to make a natural homemade jam with no cooking and no added sugar.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (100 g) |
|---|---|---|
| Calories | 52 kcal | 52 kcal |
| Protein | 1.2 g | 1.2 g |
| Carbohydrate | 12 g | 12 g |
| Available carbohydrate | 5.5 g | 5.5 g |
| Fat | 0.7 g | 0.7 g |
| Dietary fibre | 6.5 g | 6.5 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Fruit with a glycemic index (29), it ranks 5 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Raspberry good for weight loss?
Yes. Raspberry is very low in calories (52 kcal per 100 g), so you can eat a generous amount to add volume and fullness to a meal without many calories.
How does Raspberry affect blood sugar?
Its glycemic index is 32 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 100 g portion has a glycemic load of 1.8 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Raspberry?
A typical 100 g portion of Raspberry provides about 52 kcal, 1.2 g protein, 12 g carbohydrate, 0.7 g fat and 6.5 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.