Frozen Raspberries: Calories and Nutrition Facts for 1 Cup

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Raspberry season may have ended, but that doesn’t mean raspberries aren’t available any more.

Frozen raspberries come to save the day and provide just as good a nutrition as fresh ones. But what exactly is the nutritional value of frozen raspberries? How much nutrition do you get from, say, one cup of frozen raspberries?

How many grams of frozen raspberries in 1 (one) cup?

How many grams of frozen raspberries are there in a cup? You can fit about 140 or 150 grams of frozen, unthawed raspberries in a cup. But it depends on how big your cup is. It also depends on how big your raspberries are because some fruits are double in size than others. It further depends on whether you’re going to top the cup with frozen raspberries or keep it leveled.

Frozen raspberries nutrition calories per cup

Truthfully, it’s unlikely most people will end up with the exact same amount of raspberries in their cup, but a cup is nevertheless a leading measuring unit which is why we’ll have to make do.

For the sake of the discussion, and cup users, let’s say a cup of frozen raspberries, unthawed and leveled nicely, can get you about 150 grams of the berries.

1 cup of frozen raspberries at 150 grams has ALMOST as many carbs as 1 cup of frozen blueberries are 150 grams and more than DOUBLE the fiber content.

Nutrition facts for 1 (one) cup of frozen raspberries:

  • Energetic value (calories): 80 kcal (kilocalories)
  • Carbohydrates content: 17.9 grams
  • Sugar content: 6.6 grams
  • Fiber content: 9.75 grams
  • Protein: 1.8 grams
  • Fat content: 0.975 grams
  • Water content: 129 grams

1 cup of frozen raspberries has almost half the sugar content of 1 cup of frozen blueberries.

Vitamins in 1 (one) cup of frozen raspberries:

  • Vitamin A: 3 micrograms (mcg) from pigmented beta-carotene antioxidants, but no retinol
  • Vitamin B1: 0.048 milligrams (mg)
  • Vitamin B2: 0.057 milligrams
  • Vitamin B3: 0.897 milligrams
  • Vitamin B5: 0.6 milligrams
  • Vitamin B6: 0.083 milligrams
  • Vitamin B9 (folate): 31.5 micrograms (mcg)
  • Vitamin B12: 0
  • Choline: 18.4 milligrams (mg)
  • Vitamin C: 39.3 milligrams
  • Vitamin D: 0
  • Vitamin E: 1.3 milligrams (mg)
  • Vitamin K: 11.7 micrograms (mcg) in the form phylloquinone

Frozen raspberries barely have any vitamin A, but the amount is the same as in frozen blueberries (almost none).

Minerals in 1 (one) cup of frozen raspberries:

  • Calcium: 37.5 milligrams (mg)
  • Copper: 135 micrograms (mg)
  • Iron: 1.04 milligrams (mg)
  • Magnesium: 33 milligrams
  • Manganese: 0.915 milligrams
  • Phosphorus: 43.5 milligrams
  • Potassium: 226 milligrams
  • Selenium: 0.3 micrograms (mcg)
  • Sodium: 1.5 milligram (mg)
  • Zinc: 0.63 milligrams

Nutrition facts from USDA.gov.

1 cup of frozen raspberries (150 grams) provides 3 times more folate/vitamin B9 than 1 cup of frozen blueberries (also 150 grams).

Frozen raspberries vitamins in one cup

Just 1 cup of frozen raspberries gets the average adult almost 35% of all the fiber they need in a day!

Frozen Raspberries: Daily Values for 1 (One) Cup

  • Energetic value: just 4% of the daily calorie intake for the average adult
  • Carbohydrates: 6.5% of daily requirements for an adult person
  • Dietary fiber: 34.8% of daily requirements
  • Protein: just 3.6% of daily requirements
  • Fat: 1.25% of daily requirements

Frozen raspberries have about 10 times more vitamin C per cup than frozen blueberries.

Frozen raspberries nutrition facts one cup

1 cup of frozen raspberries has about 2 times less vitamin K than 1 cup of frozen blueberries, but 4.4 times more magnesium and 3 times more calcium.

Vitamins in Frozen Raspberries: Daily Values for 1 (One) Cup

  • Vitamin A: 0.33% of daily values of vitamin A for the average adult person
  • Vitamin B1: 4%
  • Vitamin B2: 4.4%
  • Vitamin B3: 5.6%
  • Vitamin B5: 12%
  • Vitamin B6: 4.88%
  • Vitamin B9: 7.875%
  • Vitamin B12: 0%
  • Choline: 3.345%
  • Vitamin C: 43.66%
  • Vitamin D: 0%
  • Vitamin E: 8.66%
  • Vitamin K: 9.75%

1 cup of frozen raspberries gets the average adult less than 0.1% of all the sodium they need in a day, making it virtually sodium-free.

Minerals in Frozen Raspberries: Daily Values for 1 (One) Cup

  • Calcium: 2.88% of daily calcium values for the average adult person
  • Copper: 15%
  • Iron: 5.77%
  • Magnesium: 7.85%
  • Manganese: 39.78%
  • Phosphorus: 3.48%
  • Potassium: 4.8%
  • Selenium: 0.54%
  • Sodium: 0.065%
  • Zinc: 5.7%

Just 1 cup of frozen raspberries can get the average adult 15% of all the copper they need in a day!

Note: The nutrition facts presented above are determined for 1 (one) cup of frozen, unthawed, unsweetened raspberries at an estimated weight of 150 grams.

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