Blueberries vs Raspberries
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Raspberries
Best for muscle gain
Raspberries
Best for low-carb
Raspberries
Macro Comparison
Blueberries: 100g (100g) | Raspberries: 100g (100g)
57
Blueberries
52
Raspberries
0.7g
Blueberries
1.01g
Raspberries
14.6g
Blueberries
12.9g
Raspberries
0.31g
Blueberries
0.19g
Raspberries
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
5%
Blueberries
8%
Raspberries
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| Nutrient | Blueberries | Raspberries |
|---|---|---|
| Calories | 57 | 52 |
| Protein | 0.7g | 1g |
| Carbs | 14.6g | 12.9g |
| Fat | 0.3g | 0.2g |
| Fiber | — | — |
| Sugar | — | — |
| Sodium | 0mg | 0mg |
| Cholesterol | — | — |
| Saturated Fat | — | — |
| Potassium | 85.6mg | 156mg |
| Vitamin A | — | — |
| Vitamin C | 8.06mg | 23mg |
| Calcium | 11.7mg | 16.4mg |
| Iron | 0.34mg | 0.45mg |
Which Should You Choose?
For weight loss
Choose Raspberries. With 52 calories and 1.01g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Raspberries. Raspberries delivers 1.01g protein per serving — 0.3g more than Blueberries.
For low-carb diets
Choose Raspberries with 12.9g carbs per serving.
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Take the free quizCommon Questions
Is Blueberries or Raspberries better for weight loss?
For weight loss, Raspberries is the better choice. Blueberries has 57 calories and 0.7g protein per serving, while Raspberries has 52 calories and 1.01g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Blueberries or Raspberries?
Raspberries has more protein per serving. Blueberries provides 0.7g and Raspberries provides 1.01g of protein.
Can I eat both blueberries and raspberries together?
Yes! Combining blueberries and raspberries gives you 109 calories and 1.71g protein. This combination can work well as part of a balanced meal.