Fruit
How much fiber is in raspberries?
8 g
of fiber in 1 cup of raspberries (123 g). That is an excellent amount: 21% of a man’s daily target (38 g) and 32% of a woman’s (25 g).
How it compares
Raspberries ranks #5 of 61 fruit and #31 of 256 foods overall by fiber per serving.
| Food | Serving | Fiber |
|---|---|---|
| Elderberries | 1 cup (145 g) | 10.2 g |
| Durian | 1 cup (243 g) | 9.2 g |
| Sapodilla | 1 fruit (170 g) | 9 g |
| Raspberries | 1 cup (123 g) | 8 g |
| Blackberries | 1 cup (144 g) | 7.6 g |
| Boysenberries | 1 cup (132 g) | 7 g |
| Gooseberries | 1 cup (150 g) | 6.5 g |
Higher-fiber alternatives
Similar foods with noticeably more fiber per serving:
| Food | Serving | Fiber |
|---|---|---|
| Breadfruit | 1 cup (220 g) | 10.8 g |
Getting to your daily target
You would need about 3.1 servings to reach 25 g, so most people combine it with other foods. A cup of cooked lentils (15.6 g), two tablespoons of chia (8.3 g) and a cup of raspberries (8 g) together give over 30 g. Build a full day in the calculator or let the 4-week plan choose for you.
FAQ
How much fiber is in raspberries?
1 cup of raspberries (123 g) contains 8 g of dietary fiber, according to USDA data. 100 g contains 6.5 g.
Is raspberries high in fiber?
High in fiber. One serving gives 29% of the 28 g Daily Value used on US food labels. It ranks #5 of 61 fruit in our database by fiber per serving.
Source
USDA National Nutrient Database for Standard Reference (SR Legacy), NDB 09302: “Raspberries, raw”. Fiber, total dietary: 6.5 g per 100 g. Serving weight 123 g. How we calculate.