Raspberry vs Pomegranate: 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 4 out of 5 key nutritional categories. It has fewer calories (52 vs 83), more fiber (6.5g vs 4g), less sugar (4.4g vs 13.7g), less sodium (1mg vs 3mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Raspberry
52 kcal
More Protein
Pomegranate
1.7g
More Fiber
Raspberry
6.5g
Less Sugar
Raspberry
4.4g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Raspberry | Pomegranate | Difference |
|---|---|---|---|
| Calories | 52kcal✓ | 83kcal | -31.0kcal |
| Protein | 1.2g | 1.7g✓ | -0.5g |
| Carbohydrates | 12g✓ | 19g | -7.0g |
| Fat | 0.7g✓ | 1.2g | -0.5g |
| Fiber | 6.5g✓ | 4g | +2.5g |
| Sugar | 4.4g✓ | 13.7g | -9.3g |
| Sodium | 1mg✓ | 3mg | -2.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Raspberry
Pomegranate
Diet Compatibility
Raspberry
Pomegranate
When to Choose Raspberry
- ✓Lower in calories (52 vs 83)
- ✓More fiber (6.5g vs 4g)
- ✓Lower in carbs (12g vs 19g)
- ✓Less sugar (4.4g vs 13.7g)
- ✓Lower sodium (1mg vs 3mg)
Common Uses
When to Choose Pomegranate
- ✓Higher in protein (1.7g vs 1.2g)
Common Uses
Raspberry vs Pomegranate: Nutritional Analysis
Pomegranate is more calorie-dense at 83 calories per 100g compared to 52 for Raspberry, a difference of 31 calories. On the protein front, Pomegranate delivers more with 1.7g per 100g versus 1.2g, 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 Pomegranate tell different nutritional stories. Raspberry provides 12g of carbohydrates, 0.7g of fat, and 6.5g of fiber per 100g, while Pomegranate contains 19g carbs, 1.2g fat, and 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 Pomegranate has 13.7g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Raspberry is the lower-calorie choice at 52 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Pomegranate provides more protein (1.7g/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 Pomegranate?
Pomegranate has more calories with 83 kcal per 100g, compared to Raspberry with 52 kcal. That's a difference of 31 calories per 100g serving.
Is Raspberry healthier than Pomegranate?
Based on our nutritional analysis, Raspberry is generally the healthier choice, winning in 4 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 Pomegranate?
Pomegranate has more protein with 1.7g per 100g, compared to Raspberry with 1.2g. Pomegranate provides 0.5g more protein per 100g serving.
Which is better for weight loss, Raspberry or Pomegranate?
For weight loss, Raspberry is the better choice with only 52 calories per 100g compared to 83 calories in Pomegranate. Raspberry also offers 6.5g of fiber per 100g, which helps you feel fuller longer.
Does Raspberry or Pomegranate have fewer carbs?
Raspberry has fewer carbs with 12g per 100g, compared to Pomegranate with 19g. If you're following a low-carb diet, Raspberry is the better option with 7.0g fewer carbohydrates.
Related Comparisons
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.