Nutritional Information for Raspberries
Raspberries are one of the best fruits for blood sugar management, delivering just 34 kcal per 100g with an impressive 3.7g of fibre — more fibre than sugar in many cases. From a SpikeSaver perspective, raspberries have a low GI of approximately 25, and their high fibre content means the sugars they do contain are released slowly. They are a NOVA 1 whole food when bought fresh, with zero additives. Among common fruits, raspberries have one of the lowest sugar-to-fibre ratios, making them a smart choice for anyone watching glucose levels.
Raspberries contains 0.8g protein, 34 calories, 5.1g carbs and 0.3g fat per 100g.
Nutrition per 100g
| Nutrient | Per 100g | Per serving |
|---|---|---|
| Energy | 34 kcal / 141 kJ | 27 kcal |
| Protein | 0.8g | 0.6g |
| Carbohydrates | 5.1g | 4.1g |
| of which sugars | 5.1g | — |
| Fat | 0.3g | 0.2g |
| of which saturated | 0.1g | — |
| Fibre | 3.7g | — |
| Salt | 0.01g | — |
Serving size: 1 portion (~80g, about a small punnet handful) · Source: Tesco product page, October 2025
Glucose impact
Low
Glucose risk
Raspberries has a low glycemic index (GI 25), meaning it causes a slow, gradual rise in blood glucose.
Raspberries contain 5.1g of sugars per 100g, but their glycaemic index is only around 25. The 3.7g of fibre per 100g — an unusually high ratio for a fruit — significantly slows sugar absorption. An 80g portion delivers just 4.1g of carbohydrate. For context, you would need to eat nearly 500g of raspberries to get the same sugar hit as a single banana.
Processing level
Fresh raspberries are a completely unprocessed single-ingredient food — just the fruit. They contain no additives, preservatives, or added sugars. Frozen raspberries also remain NOVA 1. However, raspberry-flavoured products (raspberry turnovers, raspberry tarts, raspberry yoghurt alternatives) are typically NOVA 3-4 due to added flour, sugar, butter, and flavourings.
Raspberries at Tesco
Source: Tesco product page, October 2025
4 UPF markers
*Prices were correct at the time of collection and may have since changed. Check Tesco.com for current pricing.
What to watch for when shopping
Fresh raspberries are always NOVA 1 and among the best fruits for blood sugar. The danger is raspberry-flavoured products — turnovers (342 kcal, NOVA 4), tarts (390 kcal, NOVA 4), and soya yoghurt alternatives all contain refined flour, added sugar, and ultra-processed ingredients. If it says 'raspberry' but is not actual raspberries, check the label carefully. Budget tip: Tesco Raspberries 150G at £2.00 (£13.33/kg) is the standard option; buying larger packs when available offers better per-kg value.
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