Raspberry Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
25–32
reported range
Glycemic load
2
Low GL
This food's glycemic index is 25–32, which is Low GI.
Raspberries are one of the best fruit choices for blood sugar management. Their low GI, very low GL, and high fiber content mean they cause only a small, gradual rise in blood glucose. A full cup contains just 6.7 g of net carbs, making them suitable even for lower-carb eating plans. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Raspberries have a GI of 25–32 and a glycemic load of just 2 per cup — among the lowest of all fruits.
One cup of raspberries provides 8 g of fiber — about 32% of the daily value — and only 6.7 g of net carbs.
Raspberries are rich in ellagic acid and anthocyanins, antioxidants linked to reduced inflammation and improved metabolic health.
What's actually inside
Per 100 g, with your typical serving noted as 1 cup (123 g), raw. The carb family is what moves blood sugar — fiber is the number that softens the spike.
Total carbs
14.7g
Net carbs
6.7g
total carbs minus fiber
Fiber
8g
slows the glucose rise
- Sugars
- 5.4g
- Protein
- 1.5g
- Calories
- 64kcal
Notable nutrients
- Vitamin C32.2 mg
- Manganese0.8 mg
- Vitamin K9.6 mcg
- Folate25.8 mcg
- Magnesium27.3 mg
- Potassium186 mg
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Excellent choice — very low glycemic impact per serving
Raspberries are one of the best fruit choices for blood sugar management. Their low GI, very low GL, and high fiber content mean they cause only a small, gradual rise in blood glucose. A full cup contains just 6.7 g of net carbs, making them suitable even for lower-carb eating plans. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
Portion guidance
A standard serving of 1 cup (123 g) of fresh raspberries has a glycemic load of about 2, which is very low. Most people with diabetes can enjoy 1–2 cups per serving without significant blood sugar impact. Because raspberries are low in calories and carbs, they can be eaten more freely than most fruits, but portion control still matters if you are tracking total daily carbohydrate intake.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Eating fresh, whole berries
Lowers the spikeFresh whole raspberries retain all their fiber and have the lowest GI. The intact seeds and cell walls slow carbohydrate digestion and glucose absorption.
Blending into smoothies
Raises GIBlending breaks down fiber and cell structure, which can modestly increase the glycemic response compared to whole berries. However, the effect is still small due to raspberries' low sugar content.
Cooking into sauces or jams
Raises GICooking raspberries with added sugar significantly raises the glycemic impact. Even without added sugar, cooking breaks down fiber and concentrates sugars, increasing GI.
Freezing and thawing
Little effectFreezing raspberries preserves their fiber and nutrient content. Thawed berries may have a slightly softer texture but their glycemic impact remains essentially unchanged from fresh.
Pairing tip
Pair raspberries with plain Greek yogurt, cottage cheese, or nuts for a balanced snack that adds protein and fat to further blunt any blood sugar rise. A handful of raspberries also works well atop oatmeal or mixed with other low-GI berries like blackberries and strawberries. Avoid pairing with sweetened creams, syrups, or sugary granola.
Why GI numbers vary
Raspberry GI data is limited but consistent across available sources. Values typically fall between 25 and 32, with the variation reflecting differences in ripeness, variety, and testing methodology. Because raspberries are naturally low in sugar and high in fiber, even the upper end of this range remains firmly in the low-GI category. We report the range rather than a single value to be transparent about this modest variation.
Not medical advice. This page is general nutrition information about Raspberry. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
❓Frequently Asked Questions
Raspberries have a low glycemic index of approximately 25–32, depending on ripeness and variety. This places them among the lowest-GI fruits. Their high fiber content — about 8 g per cup — is a key reason for their minimal blood sugar impact. Even at the upper end of the range, raspberries remain a low-GI food.
Yes, raspberries are excellent for people with diabetes. With a glycemic load of just 2 per cup and only 6.7 g of net carbs, they cause a very small and gradual rise in blood glucose. The high fiber content also supports digestive health and helps with satiety. Raspberries are one of the most diabetes-friendly fruits and can be eaten regularly as part of a balanced diet.
Raspberries, blackberries, and strawberries all have similarly low GI values (25–40) and very low GL. Blueberries have a slightly higher GI (around 53) but still a low GL per serving. All berries are excellent choices for blood sugar management, with raspberries and blackberries having the edge due to their higher fiber content.
Yes, raspberries are one of the most keto-friendly fruits. A cup contains only 6.7 g of net carbs, which fits easily into most low-carb and keto plans. On a strict keto diet (under 20 g net carbs/day), a cup of raspberries uses about one-third of the daily budget, leaving room for other low-carb foods. They are a popular choice for keto desserts and snacks.
The natural sugar in raspberries (about 5.4 g per cup) is packaged with a large amount of fiber, which slows its absorption. This means the actual blood sugar impact is much lower than the sugar content alone would suggest. The glycemic load of 2 per cup confirms that the sugar in raspberries has a minimal effect on blood glucose. For context, a cup of raspberries has less impact than a slice of whole wheat bread.
Related Articles
Caramel Glycemic Index, Load & Nutrition
Caramel has a GI of roughly 60–65 (medium–high) and a meaningful glycemic load per serving. Honest GI, GL, nutrition, and blood sugar context explained.
Read moreCheerios Glycemic Index, Load & Nutrition
Cheerios have a high GI of around 74 and a moderate glycemic load per serving. Honest GI, GL, nutrition, and pairing tips for a lower blood sugar response.
Read moreKumquat Glycemic Index, Load & Nutrition
Kumquats have a low GI (~32–44) and extremely low glycemic load — each tiny fruit has under 3 g net carbs. Full nutrition and honest GI data inside.
Read moreBell Pepper Glycemic Index, Load & Nutrition
Bell peppers have a very low glycemic index of about 15 and a negligible glycemic load. Full nutrition facts, diabetes-friendliness verdict, and prep tips.
Read moreBrussels Sprout Glycemic Index, Load & Nutrition
Brussels sprouts have a very low GI of around 15 and negligible glycemic load — 3 g net carbs per serving. GL, nutrition, and diabetes verdict included.
Read moreEating well is easier when allergies aren't in the way
Curex helps people find and treat the allergies behind everyday symptoms with at-home testing and immunotherapy. If food or seasonal allergies make eating well harder than it should be, that's where we can help — no pressure, just here if you need it.
Curex focuses on allergies — not diabetes or blood-sugar care. For blood sugar, your primary care team is the right place to start.
Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026