Strawberries vs Raspberries
Side-by-side nutrition comparison per serving. See which fits your goals better.
Strawberries and raspberries are both berry favorites, but raspberries pack a surprising nutritional punch per calorie. Strawberries deliver 32 calories per 100g with 7.68g carbs and 2g fiber. Raspberries come in at 52 calories with 12.9g carbs but with exceptional fiber content. Per serving, raspberries provide significantly more fiber, making them one of the most fiber-dense fruits available.
Vitamin C content slightly favors strawberries on a per-calorie basis — they deliver a full day's worth per cup. Raspberries are no slouch, providing about 50 percent of daily needs per cup, but strawberries are the stronger immune-support choice. Both berries are rich in anthocyanins and ellagic acid, antioxidants with established anti-inflammatory and potential anti-cancer properties.
For people managing blood sugar, raspberries' higher fiber-to-sugar ratio makes them the smarter choice. The fiber slows glucose absorption, resulting in a flatter blood sugar curve. Strawberries' lower calorie count per serving makes them better for high-volume snacking. Both are excellent on a caloric deficit — the real win is eating more berries of any type.
Pro tip
Buy frozen berries in bulk — they are picked at peak ripeness, nutritionally equivalent to fresh, and cost 30-50 percent less. Thaw a cup overnight in the fridge for morning oatmeal or yogurt toppings, or blend straight from frozen into smoothies.
Quick Verdict
Best for weight loss
Strawberries
Best for muscle gain
Raspberries
Best for low-carb
Strawberries
Macro Comparison
Strawberries: 100g (100g) | Raspberries: 100g (100g)
32
Strawberries
52
Raspberries
0.67g
Strawberries
1.01g
Raspberries
7.68g
Strawberries
12.9g
Raspberries
0.3g
Strawberries
0.19g
Raspberries
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
8%
Strawberries
8%
Raspberries
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| Nutrient | Strawberries | Raspberries |
|---|---|---|
| Calories | 32 | 52 |
| Protein | 0.7g | 1g |
| Carbs | 7.7g | 12.9g |
| Fat | 0.3g | 0.2g |
| Fiber | 2g | — |
| Sugar | 4.89g | — |
| Sodium | 1mg | 0mg |
| Cholesterol | 0mg | — |
| Saturated Fat | 0.02g | — |
| Potassium | 153mg | 156mg |
| Vitamin A | 1mcg | — |
| Vitamin C | 58.8mg | 23mg |
| Calcium | 16mg | 16.4mg |
| Iron | 0.41mg | 0.45mg |
Which Should You Choose?
For weight loss
Choose Strawberries. With 32 calories and 0.67g 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 Strawberries.
For low-carb diets
Choose Strawberries with 7.68g carbs per serving.
Berries are among the most nutrient-dense snacks per calorie. Sunn helps you log berry servings to ensure these antioxidant-rich foods are a regular part of your diet, not just an occasional treat.
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Take the free quizCommon Questions
Is Strawberries or Raspberries better for weight loss?
For weight loss, Strawberries is the better choice. Strawberries has 32 calories and 0.67g 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, Strawberries or Raspberries?
Raspberries has more protein per serving. Strawberries provides 0.67g and Raspberries provides 1.01g of protein.
Can I eat both strawberries and raspberries together?
Yes! Combining strawberries and raspberries gives you 84 calories and 1.6800000000000002g protein. This combination can work well as part of a balanced meal.