Blueberries vs raspberries: carbs, fiber and net carbs
Full comparison · Calories · Carbs
Per 3.5 oz (100 g), blueberries has 14.6 g of carbohydrate and raspberries has 12.9 g.
| Blueberries | Raspberries | |
|---|---|---|
| Total carbohydrate, 100 g | 14.6 g | 12.9 g |
| Fiber, 100 g | — | — |
| Net carbs, 100 g | — | — |
| Total sugars, 100 g | 9.4 g | 2.7 g |
| Carbs per serving | 14.6 g in 3.5 oz (100 g) | 12.9 g in 3.5 oz (100 g) |
| Net carbs per serving | — | — |
Net carbs is total carbohydrate minus fiber; it is a common counting convention, not an FDA label term. Total sugars include natural and added sugar; USDA does not separate them for these foods.
What the numbers don't tell you
No study we hold compares these berries on fiber, antioxidants or health, and we hold no antioxidant content for either. Raw raspberries carry about three times the vitamin C of blueberries in USDA samples, 23 mg against 8 mg per 3.5 oz (100 g), and three times the magnesium. A cup of either weighs 5.3 oz (150 g), about 35 mg of vitamin C against 12 mg. Fiber we hold only for blueberries, 3.6 g per cup, so we cannot rank them on it.
Across 14 randomized trials in healthy people, blueberries improved how well blood vessels widen, by 1.11 percent on a standard test. For raspberries, a meta-analysis found one inflammation marker lower, a lab measure rather than illness, mixed insulin results, and no change in fasting glucose or HbA1c.
Frozen raspberries need care. They were the most frequent food in 152 produce-linked virus outbreaks, about one in four, and investigators of one outbreak recommend heating imported frozen berries before eating them. In the USDA table for frozen fruit, freezing keeps 70 percent of vitamin C and all of the magnesium. Raspberry ketone pills are a supplement, not the fruit, with one case report of a dangerous heart rhythm.
So pick the berry you like, fresh or frozen, and heat imported frozen ones that go into anything uncooked.
Evidence behind this note
- Level E Gram for gram, raw raspberries carry about three times the vitamin C of raw blueberries and roughly twice the potassium and three times the magnesium, by USDA sample means. USDA FoodData Central, Foundation Foods, release 2026-04-30
- Level E In the US dietary survey a cup of either berry is counted as 150 g and a single berry as 2 g, so a cup of raspberries gives about 35 mg of vitamin C and a cup of blueberries about 12 mg. USDA FNDDS (WWEIA), FDC 2709275 and 2709281
- Level E Per USDA FNDDS, a cup of raw blueberries (150 g) has 3.6 g of dietary fiber and about 14 g of sugars. USDA FNDDS, food code 63203010, Blueberries, raw (fdc_id 2709275)
- Level A A 2026 meta-analysis of 14 RCTs in 632 healthy people found blueberries raised flow-mediated dilation by 1.11 percentage points, with no clear effect on blood pressure or cognition. Nutr Res, 2026
- Level A A 2024 meta-analysis of raspberry RCTs found TNF-alpha fell by 3.07 pg/mL and fasting insulin rose by 1.89 uU/mL, with no effect on fasting glucose, HbA1c or CRP. Curr Dev Nutr, 2024
- Level C Frozen raspberries were the single most common food behind 152 viral outbreaks linked to fresh produce, at 23.7% of outbreaks, mostly norovirus and hepatitis A. J Appl Microbiol, 2018
- Level C In a 2013 Oslo norovirus outbreak, people who ate mousse made with unheated imported frozen raspberries had 3.4 times the risk of illness, and investigators advise heating imported frozen berries. Epidemiol Infect, 2016
- Level E Freezing costs berries some vitamin C and little else: the USDA retention table for frozen fruit keeps 70% of vitamin C, 90% of potassium and all of the magnesium and iron. USDA Table of Nutrient Retention Factors, Release 6, 2007, Retn_Code 156
- Level D Raspberry ketone pills are a supplement, not the fruit: one case report describes a 32-year-old woman on such a weight loss product with arrhythmia needing 33 shocks. Cureus, 2022
Written from the studies and agency guidance we hold for both foods, reviewed by the Bioma editorial system. How we verify.
Keep exploring
Read more about these foods
- Blueberries and raspberries: what each berry actually brings
- Blueberries: vessels yes, memory unsettled, frozen unmeasured
- Raspberries: small effects, one real kitchen rule
What the studies say
Rankings and guides
- Carbohydrates: what it does and how much you need
- Fiber: what it does and how much you need
- Which foods are highest in dietary fiber?
- Which foods are highest in carbohydrate?
- Added sugar: what it does and what the evidence shows
More comparisons
Where the numbers come from
- Blueberries: USDA FoodData Central, Blueberries, raw, FDC ID 2346411 · all forms of blueberries
- Raspberries: USDA FoodData Central, Raspberries, raw, FDC ID 2346410 · all forms of raspberries
Each food is one USDA entry, chosen as it is usually eaten. Other cuts, brands and preparations differ; the links show them. % DV uses FDA Daily Values for adults. How we verify.