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.
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 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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