Strawberry vs Raspberries: which is healthier?

Per 100g, Strawberry has 33 calories, 0.7g protein, 2g fiber, and 0.3g fat, while Raspberries have 57 calories, 1g protein, 6.5g fiber, and 0.2g fat. Strawberry is the lower-calorie pick, and their protein content is close enough that it rarely tips the decision.

Which has more calories, Strawberry or Raspberries?

Per 100g, Strawberry has 33 calories and Raspberries have 57 calories, a difference of 24 calories. In practical terms, 1 cup, halves (49 calories) of strawberry compares with 100g (57 calories) of raspberries.

Which has more protein, Strawberry or Raspberries?

Raspberries lead on protein with 1g per 100g; the gap is 0.3g per 100g (Strawberry 0.7g vs Raspberries 1g). If you are tracking protein targets, that difference compounds quickly across a full day of meals.

Which is better for a low-carb diet, Strawberry or Raspberries?

Strawberry has 7.7g of carbs per 100g compared to 12.9g in Raspberries, making Strawberry the easier fit for low-carb or keto plans. Fiber is 2g vs 6.5g per 100g, which also affects net carbs.

Can I substitute Strawberry for Raspberries?

Often, yes. Swapping raspberries for strawberry shifts your meal by about 24 calories and 0.3g of protein per 100g, so adjust portions if you are logging macros. Texture and cooking behavior differ more than nutrition in many recipes, so test the swap in small batches first.

Strawberry

Raspberries

All Comparisons

Strawberry vs Raspberries

Raspberries

Wins in 3 of 6 categories

Compare Strawberry and Raspberries calories, protein, and nutrition. See which fits your diet goals.

Verdict (USDA data)

Per 100g, Strawberry has 33 calories vs Raspberries's 57. Raspberries has more fiber (6.5g vs 2g).

Sources: Strawberry (FDC 167762) · Raspberries (FDC 2346410)

Nutrition Comparison (per 100g)

Nutrient	Strawberry		Raspberries
Calories	33	vs	57
Protein	0.7g	vs	1g
Carbs	7.7g	vs	12.9g
Fat	0.3g	vs	0.2g
Fiber	2g	vs	6.5g
Sodium	0mg	vs	0mg

Winner determined by: fewer calories, more protein, more fiber, less fat, less sodium

Source: USDA FoodData Central. Strawberry: FDC 167762 · Raspberries: FDC 2346410.

When to Choose Each

Choose Strawberry when:

You're cutting calories (33 vs 57 per 100g)
A typical portion is 1 cup, halves (49 calories)

See full Strawberry nutrition

Choose Raspberries when:

You want more fiber (6.5g vs 2g per 100g)
A typical portion is 100g (57 calories)

See full Raspberries nutrition

Frequently Asked Questions

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Last updated: 2026-01-30

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