Strawberry vs Raspberry: 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 more protein (1.2g vs 0.8g), more fiber (6.5g vs 2g), less sugar (4.4g vs 4.9g), less sodium (1mg vs 2mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Strawberry
32 kcal
More Protein
Raspberry
1.2g
More Fiber
Raspberry
6.5g
Less Sugar
Raspberry
4.4g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Strawberry | Raspberry | Difference |
|---|---|---|---|
| Calories | 32kcal✓ | 52kcal | -20.0kcal |
| Protein | 0.8g | 1.2g✓ | -0.4g |
| Carbohydrates | 8g✓ | 12g | -4.0g |
| Fat | 0.3g✓ | 0.7g | -0.4g |
| Fiber | 2g | 6.5g✓ | -4.5g |
| Sugar | 4.9g | 4.4g✓ | +0.5g |
| Sodium | 2mg | 1mg✓ | +1.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Strawberry
Raspberry
Diet Compatibility
Strawberry
Raspberry
When to Choose Strawberry
- ✓Lower in calories (32 vs 52)
- ✓Lower in carbs (8g vs 12g)
Common Uses
When to Choose Raspberry
- ✓Higher in protein (1.2g vs 0.8g)
- ✓More fiber (6.5g vs 2g)
- ✓Less sugar (4.4g vs 4.9g)
- ✓Lower sodium (1mg vs 2mg)
Common Uses
Strawberry vs Raspberry: Nutritional Analysis
Raspberry is more calorie-dense at 52 calories per 100g compared to 32 for Strawberry, a difference of 20 calories. On the protein front, Raspberry delivers more with 1.2g per 100g versus 0.8g, 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 Strawberry and Raspberry tell different nutritional stories. Strawberry provides 8g of carbohydrates, 0.3g of fat, and 2g of fiber per 100g, while Raspberry contains 12g carbs, 0.7g fat, and 6.5g 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: Strawberry contains 4.9g while Raspberry has 4.4g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Strawberry is the lower-calorie choice at 32 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, Strawberry or Raspberry?
Raspberry has more calories with 52 kcal per 100g, compared to Strawberry with 32 kcal. That's a difference of 20 calories per 100g serving.
Is Strawberry healthier than Raspberry?
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 Strawberry and Raspberry?
Raspberry has more protein with 1.2g per 100g, compared to Strawberry with 0.8g. Raspberry provides 0.4g more protein per 100g serving.
Which is better for weight loss, Strawberry or Raspberry?
For weight loss, Strawberry is the better choice with only 32 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 Strawberry or Raspberry have fewer carbs?
Strawberry has fewer carbs with 8g per 100g, compared to Raspberry with 12g. If you're following a low-carb diet, Strawberry is the better option with 4.0g fewer carbohydrates.
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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.