FiberUp
How much fiber is in raspberries?
Raspberries have 8 g of fiber per 1 cup (123 g). That is 29% of the daily value and a very high amount for a fruit.
Soluble vs insoluble
The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.
About raspberries and fiber
Raspberries are the highest-fiber fresh berry at 8 grams per cup, driven by their many tiny seeds. Frozen raspberries match fresh and are usually cheaper.
How raspberries compares to other fruits
Per typical serving. Raspberries are the highest fruit in the database.
| Food | Serving | Fiber | Per 100 g | % DV |
|---|---|---|---|---|
| Raspberries | 1 cup | 8 g | 6.5 g | 29% |
| Blackberries | 1 cup | 7.6 g | 5.3 g | 27% |
| Persimmon | 1 medium | 6 g | 3.6 g | 21% |
| Pear | 1 medium | 5.5 g | 3.1 g | 20% |
| Dragon Fruit | 1 medium | 5.3 g | 3.1 g | 19% |
| Dried Figs | 1/4 cup | 4.7 g | 9.4 g | 17% |
| Avocado | 1/2 medium | 4.6 g | 6.8 g | 16% |
Servings to reach a daily goal
servings of raspberries to reach 25 g, the adequate intake for adult women
servings of raspberries to reach 38 g, the adequate intake for adult men
Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.
USDA entries for raspberries
Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.
| USDA description | Fiber / 100 g | Soluble | Insoluble |
|---|---|---|---|
| Raspberries, raw | 6.5 g | – | – |
| Raspberries, frozen, red, sweetened | 4.4 g | – | – |
| Danish pastry, raspberry, unenriched | 1.9 g | – | – |
| Raspberries, frozen, red, unsweetened | 4.3 g | – | – |
| Raspberries, wild (Northern Plains Indians) | 7.5 g | – | – |
| Danish pastry, fruit, enriched (includes apple, cinnamon, raisin, lemon, raspberry, strawberry) | 1.9 g | – | – |
| Raspberries, frozen | 6.5 g | – | – |
Frequently asked questions
How much fiber is in raspberries?
Are raspberries high in fiber?
Is the fiber in raspberries soluble or insoluble?
How many servings of raspberries would reach a daily fiber goal?
Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.