Puree Raspberries
Raspberries, puree, with seeds
Nutrition Facts
- Total Fat 0,97 g1%
- Saturated Fat 0,06 g0%
- Trans Fat 0 g
- Cholesterol —
- Sodium 4 mg0%
- Total Carbohydrate 11,51 g4%
- Dietary Fiber 4,3 g15%
- Total Sugars 6,56 g
- Protein 1,1 g2%
- Vitamin D —
- Calcium 23 mg2%
- Iron 0,69 mg4%
- Potassium 195 mg4%
100g of Raspberries, puree contains 55 kcal calories, 1,1g protein, and 14,6mg vitamin c per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein7%(4 kcal)
- Carbs78%(46 kcal)
- Fat15%(9 kcal)
Nutrient density
Meets ≥10% Daily Value for 4 of 24 nutrients
Moderate nutrient densityUse Puree Raspberries in your next meal plan
Melio can build a complete week of meals around Puree Raspberries (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal planCategory: Fruits and Fruit Juices
- Puree Raspberries has a potassium-to-sodium ratio of 48.8:1, which is considered favorable for blood-pressure support.
- Puree Raspberries contains more fiber per 100 g than cooked oatmeal — 4 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 | 55 kcal | 3% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 1,1 g | 2% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 11,51 g | 4% |
| 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 | 0,97 g | 1% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 4,3 g | 15% |
| Sugars Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy. Also known as: Total Sugars | 6,56 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. | 195 mg | 4% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 23 mg | 2% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 25 mg | 6% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 30 mg | 2% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 0,69 mg | 4% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 0,31 mg | 3% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 0,09 mg | 10% |
| Manganese Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense. | 0,68 mg | 29% |
Fat detail▾
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol. Also known as: Saturated Fatty Acids, SFA | 0,06 g | 0% |
| Monounsaturated fat Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits. Also known as: Monounsaturated Fatty Acids, MUFA | 0,03 g | — |
| Polyunsaturated fat Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Also known as: Polyunsaturated Fatty Acids, PUFA | 0,06 g | — |
| Trans fat Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk. Also known as: Trans Fatty Acids | 0 g | — |
| EPA (Omega-3) Eicosapentaenoic acid, a long-chain omega-3 fatty acid found in fatty fish; supports cardiovascular and inflammatory balance. Also known as: Eicosapentaenoic Acid | 0 g | — |
| DHA (Omega-3) Docosahexaenoic acid, a long-chain omega-3 fatty acid concentrated in fish; important for brain and eye health. Also known as: Docosahexaenoic Acid | 0 g | — |
| DPA (Omega-3) Docosapentaenoic acid, an intermediate omega-3 fatty acid found alongside EPA and DHA in marine foods. Also known as: Docosapentaenoic Acid | 0 g | — |
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 | 5 µg | 1% |
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 14,6 mg | 16% |
| Vitamin E Fat-soluble antioxidant that protects cell membranes from oxidative damage. Also known as: Alpha-Tocopherol, Tocopherol | 0,77 mg | 5% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,08 mg | 7% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,09 mg | 7% |
| 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 | 0,46 mg | 3% |
| Pantothenic acid (B5) B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism. Also known as: Vitamin B5 | 0,31 mg | 6% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 0,04 mg | 2% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 30 µg | 8% |
Antioxidants & carotenoids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Beta-carotene Also known as: Beta-Carotene, Provitamin A | 19 µg | — |
| Alpha-carotene Also known as: Alpha-Carotene | 79 µg | — |
| Beta-cryptoxanthin Also known as: Beta-Cryptoxanthin | 0 µg | — |
| Lycopene | 0 µg | — |
| Lutein + zeaxanthin Also known as: Lutein + Zeaxanthin | 469 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. | 85,88 g | — |
Compare 2 USDA variants
| Variant | FDC ID | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Raspberries, puree, seedless | 167808 | 41 | 1 | 8 | 0,9 |
| Raspberries, puree, with seedscurrent | 167809 | 55 | 1,1 | 11,5 | 1 |
Fatty acid profile
Breakdown of fats per 100 grams
- Saturated42%(0,06 g)
- Monounsaturated18%(0,03 g)
- Polyunsaturated39%(0,06 g)
Frequently asked questions about Puree Raspberries
How many calories in Puree Raspberries?
Puree Raspberries contains 55 kcal per 100 grams, sourced from USDA FoodData Central.
How much sodium is in Puree Raspberries?
Puree Raspberries contains 4 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.
What are the macros in Puree Raspberries?
Per 100 grams, Puree Raspberries contains 1.1 g protein, 11.51 g carbohydrates, and 0.97 g total fat.
Is Puree Raspberries good for keto or low-carb?
Puree Raspberries has 11.5 g carbs per 100 g — typically not a keto or low-carb staple.
Where does Puree Raspberries nutrition data come from?
Nutrition data for Puree Raspberries is sourced from USDA FoodData Central (FDC ID 167809). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/167809/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.
- 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.
- VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
- VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
- Paleo-friendlyFalls within whole-food paleo guidelines: no grains, legumes, dairy, or refined additives in the USDA category.
- Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Foods that pair well with Puree Raspberries
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Puree Raspberries.
3 meal ideas using Puree Raspberries
Starter templates matched to Puree Raspberries's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Plant-based breakfast with puree Raspberries
A warm bowl of oats with puree Raspberries, a spoon of almond butter, and seasonal fruit — entirely plant-based and ready in under ten minutes.
- Lunch
Plant-based lunch with puree Raspberries
A warm grain bowl with puree Raspberries, chickpeas, seasonal greens, and lemon-tahini dressing — filling, colourful, and entirely plant-based.
- Dinner
Low-sodium dinner with puree Raspberries
Roast puree 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: 167809), accessed 2019-04-01.
Published: 2019-04-01
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Use Puree Raspberries in your next meal plan
Melio can build a complete week of meals around Puree Raspberries (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan