Strawberries Vs. Raspberries: Which Is Healthier? Dietitians Explain

Strawberries and raspberries are relatively similar from a nutrition standpoint, albeit with one key difference (that we’ll discuss below).

Strawberries nutrition

According to the U.S. Department of Agriculture (USDA), one cup of sliced strawberries contains:

• 53 calories
• 1 g of protein
• 1 g of fat
• 13 g of carbohydrates
• 3 g of fiber

Raspberries nutrition

One cup of fresh raspberries, per the USDA, contains:

• 64 calories
• 2 g of protein
• 1 g of fat
• 15 g of carbohydrates
• 8 g of fiber

Strawberries are chock-full of healthy nutrients. “One cup of strawberries provides your full day’s worth of vitamin C, about a quarter of your manganese needs, and around 3 grams of fiber,” says Sapna Peruvemba, M.S., R.D.N., a dietitian and Ph.D. student in Nutritional Science at Loma Linda University. In fact, strawberries contain more vitamin C than oranges, which are a popular source of the immune-boosting nutrient. They are also one of the top fruit sources of manganese, per the USDA, a trace element that plays important roles in digestion and blood clotting. The fiber, meanwhile, can help boost feelings of fullness, help digestion, and maybe even lower your risk of heart attack, notes Jamie Baham, M.S., R.D.N., L.D., a cancer prevention registered dietitian at Ladybug Nutrition. According to a 2025 review in Nutrients, increasing your overall fiber intake can help lower your risk of cardiovascular disease—and eating strawberries is a great way to meet your daily goal.

These sweet gems are also an excellent source of antioxidants, per the Cleveland Clinic. The most important ones are anthocyanins, the compounds that give strawberries their bright red hue and deliver impressive health perks. A study in the journal Antioxidants found that eating strawberries may improve blood flow and reduce inflammation among people with metabolic syndrome, while other research has shown that anthocyanins help protect against age-related diseases, improve diabetes outcomes, and lower dementia risk.

There are virtually no downsides to eating strawberries, “unless you have an allergy or a gastrointestinal condition that makes high-fiber, seed-rich foods difficult to tolerate,” says Peruvemba.

Strawberries do consistently make the list of the “dirty dozen” foods that are most likely to have pesticide residue. While experts tend to agree that there is no real need for alarm about this—and certainly no need to avoid these healthy fruits and vegetables—it’s worth making sure to wash them well, especially if you’re pregnant or immune-compromised.

Raspberries contain many of the same nutrients and plant compounds as strawberries and thus deliver similar health benefits. They are just as bright red, which means they also contain the powerful anthocyanins that may protect against chronic illnesses like heart disease, diabetes, and dementia. According to a 2025 review published in Trends in Food Science & Technology, the beneficial compounds in raspberries support the health of the liver, cardiovascular system, microbiome, and fatty tissues to improve your metabolic health.

“A cup of raspberries provides about one-third of your daily vitamin C and manganese needs, plus an impressive 8 g of fiber, making them one of the highest-fiber fruits,” says Peruvemba. Considering that current recommendations for fiber intake are 25 to 30 g per day and most people only get around 15 g, according to UCSF Health, raspberries help make an impressive contribution. As mentioned above, fiber may increase satiety and boost heart health, plus help with digestion and blood sugar management. “I love to combine raspberries in the afternoon with almonds for a satisfying snack,” Baham says.

As with strawberries, it’s tough to find any cons to eating raspberries on a regular basis. “In those with gastrointestinal sensitivities, raspberries may cause bloating or gas when consumed in large amounts,” says Baham, though you would likely need to eat a ton of them to experience any issues.

“Both strawberries and raspberries have been shown in early research studies to have anti-obesity effects,” says Peruvemba. “Their phytonutrients, high fiber, and low calorie density can help with appetite management.” Plus, their sweet flavors make both berries an excellent and satisfying substitute for treats that are higher in calories and sugar, which may hinder weight loss efforts.

Strawberries and raspberries are both loaded with anthocyanins and other beneficial plant compounds that you should be including in your diet. That said, they do have some key differences that may influence which you choose on a given day. “Strawberries provide more vitamin C, while raspberries deliver more fiber and manganese,” says Peruvemba. “My advice? Eat both. And if you don’t like one, choose another berry—any berry is better than none.”