Raspberry vs Orange: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Raspberry is generally healthier
Raspberry comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more protein (1.2g vs 0.7g), more fiber (6.5g vs 2.4g), less sugar (4.4g vs 9g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Orange
47 kcal
More Protein
Raspberry
1.2g
More Fiber
Raspberry
6.5g
Less Sugar
Raspberry
4.4g
Visual Comparison
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Raspberry
Orange
Diet Compatibility
Raspberry
Orange
When to Choose Raspberry
- ✓Higher in protein (1.2g vs 0.7g)
- ✓More fiber (6.5g vs 2.4g)
- ✓Lower in carbs (12g vs 12g)
- ✓Less sugar (4.4g vs 9g)
Common Uses
When to Choose Orange
- ✓Lower in calories (47 vs 52)
- ✓Lower sodium (0mg vs 1mg)
Common Uses
Raspberry vs Orange: Nutritional Analysis
Raspberry is more calorie-dense at 52 calories per 100g compared to 47 for Orange, a difference of 5 calories. On the protein front, Raspberry delivers more with 1.2g per 100g versus 0.7g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Raspberry and Orange tell different nutritional stories. Raspberry provides 12g of carbohydrates, 0.7g of fat, and 6.5g of fiber per 100g, while Orange contains 12g carbs, 0.3g fat, and 2.4g fiber. The higher fiber content in Raspberry supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Raspberry contains 4.4g while Orange has 9g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Orange is the lower-calorie choice at 47 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Raspberry provides more protein (1.2g/100g), supporting muscle repair and growth.
- For sustained energy: Raspberry offers more fiber (6.5g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Raspberry or Orange?
Raspberry has more calories with 52 kcal per 100g, compared to Orange with 47 kcal. That's a difference of 5 calories per 100g serving.
Is Raspberry healthier than Orange?
Based on our nutritional analysis, Raspberry is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Raspberry has 52 calories, 1.2g protein, and 6.5g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Raspberry and Orange?
Raspberry has more protein with 1.2g per 100g, compared to Orange with 0.7g. Raspberry provides 0.5g more protein per 100g serving.
Which is better for weight loss, Raspberry or Orange?
For weight loss, Orange is the better choice with only 47 calories per 100g compared to 52 calories in Raspberry. Raspberry also offers 6.5g of fiber per 100g, which helps you feel fuller longer.
Does Raspberry or Orange have fewer carbs?
Raspberry and Orange have the same carbohydrate content at 12g per 100g.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.