Wild Raspberries
Raspberries, wild (Northern Plains Indians)
Nutrition Facts
- Total Fat 0,28 g0%
- Saturated Fat —
- Trans Fat —
- Cholesterol —
- Sodium 4 mg0%
- Total Carbohydrate 13,85 g5%
- Dietary Fiber 7,5 g27%
- Total Sugars 5,54 g
- Protein 1,12 g2%
- Vitamin D —
- Calcium 36 mg3%
- Iron 0,64 mg4%
- Potassium 175 mg4%
100g of Raspberries, wild (Northern Plains Indians) contains 62 kcal calories, 1,12g protein, and 26,4mg vitamin c per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein7%(4 kcal)
- Carbs89%(55 kcal)
- Fat4%(3 kcal)
Nutrient density
Meets ≥10% Daily Value for 4 of 25 nutrients
Moderate nutrient densityUse Wild Raspberries in your next meal plan
Melio can build a complete week of meals around Wild Raspberries (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal planCategory: American Indian / Alaska Native Foods
- Wild Raspberries has a potassium-to-sodium ratio of 43.8:1, which is considered favorable for blood-pressure support.
- Wild Raspberries contains more fiber per 100 g than cooked oatmeal — 8 g vs 2 g.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 62 kcal | 3% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 1,12 g | 2% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 13,85 g | 5% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 0,28 g | 0% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 7,5 g | 27% |
| Sugars Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy. Also known as: Total Sugars | 5,54 g | — |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na) | 4 mg | 0% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 175 mg | 4% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 36 mg | 3% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 26 mg | 6% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 41 mg | 3% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 0,64 mg | 4% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 0,47 mg | 4% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 0,1 mg | 11% |
| Manganese Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense. | 0,37 mg | 16% |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents. Also known as: Retinol Activity Equivalents, RAE | 2 µg | 0% |
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 26,4 mg | 29% |
| Vitamin E Fat-soluble antioxidant that protects cell membranes from oxidative damage. Also known as: Alpha-Tocopherol, Tocopherol | 0,57 mg | 4% |
| Vitamin K Fat-soluble vitamin essential for blood clotting and bone metabolism. Also known as: Phylloquinone, Menaquinone | 6,6 µg | 6% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,02 mg | 2% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,08 mg | 6% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid | 1,03 mg | 6% |
| Pantothenic acid (B5) B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism. Also known as: Vitamin B5 | 0,3 mg | 6% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 0,1 mg | 6% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 5 µg | 1% |
| Choline Essential nutrient used to make cell membranes and the neurotransmitter acetylcholine. | 9,5 mg | 2% |
Antioxidants & carotenoids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Beta-carotene Also known as: Beta-Carotene, Provitamin A | 13 µg | — |
| Alpha-carotene Also known as: Alpha-Carotene | 2 µg | — |
| Beta-cryptoxanthin Also known as: Beta-Cryptoxanthin | 31 µg | — |
| Lycopene | 0 µg | — |
| Lutein + zeaxanthin Also known as: Lutein + Zeaxanthin | 130 µg | — |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 84,48 g | — |
Household serving sizes
g- cup
- 130 g
Frequently asked questions about Wild Raspberries
How many calories in Wild Raspberries?
Wild Raspberries contains 62 kcal per 100 grams, sourced from USDA FoodData Central.
How much sodium is in Wild Raspberries?
Wild Raspberries contains 4 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.
What are the macros in Wild Raspberries?
Per 100 grams, Wild Raspberries contains 1.12 g protein, 13.85 g carbohydrates, and 0.28 g total fat.
Is Wild Raspberries good for keto or low-carb?
Wild Raspberries has 13.9 g carbs per 100 g — typically not a keto or low-carb staple.
Where does Wild Raspberries nutrition data come from?
Nutrition data for Wild Raspberries is sourced from USDA FoodData Central (FDC ID 168997). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/168997/nutrients.
Diet compatibility
- Low calorieFewer than 100 kcal per 100 g, so it adds volume and nutrients to a plate without crowding out the calorie budget.
- High fiberAt least 6 g of dietary fiber per 100 g — supports satiety, glycemic stability, and digestive health.
- Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
- Low fatUnder 3 g of total fat per 100 g, the FDA threshold for "low fat" on packaged foods.
- High vitamin CDelivers at least 20% of the Daily Value for vitamin C per 100 g — an antioxidant that also aids iron absorption.
- Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Foods that pair well with Wild Raspberries
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Wild Raspberries.
3 meal ideas using Wild Raspberries
Starter templates matched to Wild Raspberries's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Fiber-rich breakfast bowl featuring wild Raspberries
Combine wild Raspberries with rolled oats, Greek yogurt, and berries for a breakfast that clears 12 g of fiber and keeps you full through the morning.
- Lunch
Balanced lunch plate with wild Raspberries
Build a plate around wild Raspberries, a lean protein, and a small serving of whole grains for a lunch that lands within 500–600 kcal.
- Dinner
Low-sodium dinner with wild Raspberries
Roast wild Raspberries with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 168997), accessed 2019-04-01.
Published: 2019-04-01
More foods in American Indian / Alaska Native Foods
Acorn Stew
Acorn stew (Apache)
95 kcalProtein: 6,8gCarbohydrates: 9,2gTotal fat: 3,5gCooked Agave
Agave, cooked (Southwest)
135 kcalProtein: 1gCarbohydrates: 32gTotal fat: 0,3gDried Agave
Agave, dried (Southwest)
341 kcalProtein: 1,7gCarbohydrates: 82gTotal fat: 0,7gAgave
Agave, raw (Southwest)
68 kcalProtein: 0,5gCarbohydrates: 16,2gTotal fat: 0,2gFish with Shortening Agutuk
Agutuk, fish with shortening (Alaskan ice cream) (Alaska Native)
470 kcalProtein: 9gCarbohydrates: 10,5gTotal fat: 43,5gFish/berry with Seal Oil Agutuk
Agutuk, fish/berry with seal oil (Alaskan ice cream) (Alaska Native)
353 kcalProtein: 3,4gCarbohydrates: 13,4gTotal fat: 31,8gMeat-caribou Agutuk
Agutuk, meat-caribou (Alaskan ice cream) (Alaska Native)
258 kcalProtein: 21,7gCarbohydrates: 0,9gTotal fat: 18,6gAscidians
Ascidians (tunughnak) (Alaska Native)
20 kcalProtein: 3,8gCarbohydrates: 0gTotal fat: 0,5g
Use Wild Raspberries in your next meal plan
Melio can build a complete week of meals around Wild Raspberries (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan