How many carbs are in raspberries?
One cup of raw raspberries (140g) has about 18g of carbohydrate. Raspberries are one of the highest-fiber common fruits, which makes the net carb count considerably lower than the total.
Carbs by portion
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 1 cup (140g) | 18.1g | 0.0g | 18.1g |
| 100 grams | 12.9g | 0.0g | 12.9g |
Net carbs
Raspberries carry roughly 6.5g of fiber per 100g, one of the highest fiber densities among fresh fruits. Subtracting that from 12.9g of total carbs leaves about 6.4g of net carbs per 100g, or roughly 9g of net carbs per cup (140g). That is a low net-carb figure for a full cup of fruit. Net carbs are total carbs minus fiber. See the net carbs guide for when net carbs matter and when to stick with the total.
Glycemic index of raspberries
The glycemic index of raspberries is about 32. Raspberries sit at a glycemic index of 32, which is low. Their high fiber and polyphenol content slows digestion substantially, producing a gradual glucose response even though a full cup carries 18g of total carbs.
For diabetes
One cup of raspberries has about 18g of total carbs, the number most U.S. care teams use for insulin dosing. The GI of 32 means blood sugar rises slowly, a real advantage over higher-GI fruits like pineapple or watermelon. A half cup at around 9g of total carbs fits cleanly into a 15g carb snack allowance. Pairing raspberries with a small amount of protein or fat flattens the curve further. See the diabetes carb-counting guide for how to work berries into a meal plan.
Keto and low carb
One cup of raspberries has roughly 9g of net carbs, which is low enough to fit a 20 to 30g daily keto budget. A half cup brings net carbs to about 4 to 5g. Raspberries are consistently listed among the few fresh fruits that work on strict keto, alongside blackberries and strawberries. Measure by weight since raspberries are hollow and pack loosely, making cup measures unreliable.
Good to know
Raspberries are hollow and fragile, packing loosely in a cup in a way that denser berries do not. That means a measured cup of raspberries can vary more by weight than a cup of blueberries or strawberries, so weighing gives a more accurate carb count. Frozen plain raspberries match the carb and fiber profile of fresh and are often a more practical choice for smoothies or cooking. Raspberry jam is a different food entirely: added sugar drives the carb count to roughly 70g per 100g versus 12.9g for raw berries. Freeze-dried raspberries are even more concentrated and easy to overeat.
Full nutrition (per 100g)
- Calories: 0 kcal
- Carbohydrate: 12.9g
- Fiber: 0g
- Sugars: n/ag
- Protein: 1.01g
- Fat: 0.19g
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Get the appFrequently asked questions
How many carbs are in raspberries?
One cup of raw raspberries (140g) has about 18g of total carbohydrate. Per 100g the number is 12.9g. A half cup is around 9g.
How many net carbs are in raspberries?
A cup of raspberries has roughly 9g of net carbs. Raspberries carry about 6.5g of fiber per 100g, one of the highest rates among fresh fruits, which brings the net carb count close to half the total.
Are raspberries good for diabetics?
Raspberries are one of the better fruit choices for people with diabetes. The glycemic index is 32, so blood sugar rises slowly. Count the full 18g of total carbs per cup for insulin dosing, and consider a half-cup portion when carb targets are strict.
Are raspberries keto?
Yes, in measured portions. A full cup has about 9g of net carbs and a half cup around 4 to 5g. Raspberries are one of the most keto-compatible fresh fruits because of their high fiber content.
Do frozen raspberries have the same carbs as fresh?
Yes. Plain unsweetened frozen raspberries have essentially the same carb and fiber content as fresh. Avoid varieties packed in syrup or with added sugar, which change the numbers significantly.