Raspberries vs strawberries: calories compared

On fiber, the thing most people ask about, these two come out close. The UK composition table lists 3.7 g per 3.5 oz (100 g) for raspberries and 3.8 g for strawberries.

Vitamin C is where they part. Across 8 USDA samples, strawberries averaged 59.62 mg per 3.5 oz (100 g) and raspberries 23.04 mg. A 1-cup serving of strawberries, 5.3 oz (150 g), carries 89.4 mg, about a whole day's Daily Value.

The health trials do not pick a winner. Pooling 11 trials, strawberries lowered one inflammation marker, CRP, by 0.63 mg/L, and in the main analyses left blood pressure, cholesterol and fasting blood sugar unchanged. Pooling 9 trials, raspberries lowered another marker, TNF-alpha, by 3.07 pg/mL, and left fasting glucose, HbA1c and CRP where they were. These are blood markers, not illness.

One safety point concerns raspberries. In 152 viral outbreaks linked to fresh produce worldwide, mostly norovirus and hepatitis A, frozen raspberries were the most frequent food, at 23.7%. After one outbreak, investigators advised heating imported frozen berries before eating. Heat costs something, though: the UK table drops raspberry folate from 55 mcg to 6 mcg per 3.5 oz (100 g) once stewed.

So eat strawberries raw for vitamin C, which heat destroys, and cook frozen imported raspberries into a warm dish.

Evidence behind this note

1. Level E Across 8 USDA samples each, vitamin C ranged from 47 to 72 mg per 3.5 oz (100 g) in raw strawberries and from 19 to 34 mg in raw raspberries. USDA FoodData Central, Foundation Foods, release 2026-04-30
2. Level E A cup of strawberries carries almost the whole day's vitamin C, and one berry carries a ninth of it. USDA FNDDS 2021-2023, Strawberries, raw (fdc_id 2709283)
3. Level E Per 100 g raw, UK tables list strawberries with 57 mg vitamin C against 19 mg in raspberries, with similar fiber of about 3.7 to 3.8 g. CoFID 2021, Public Health England, codes 14-375 and 14-324
4. Level A By a meta-analysis of 11 RCTs, strawberry interventions lowered CRP by 0.63 mg/l and lowered LDL cholesterol by 12 mg/dL (0.31 mmol/l) only in people starting above 116 mg/dL (3 mmol/l). Br J Nutr, 2020
5. Level A A 2024 meta-analysis of 9 RCTs found raspberries lowered TNF-alpha by 3.07 pg/mL but did not change fasting glucose, HbA1c, CRP or IL-6. Curr Dev Nutr, 2024
6. Level C Outbreak data link frozen raspberries to 23.7% of 152 produce-borne viral outbreaks worldwide, mostly norovirus and hepatitis A. J Appl Microbiol, 2018
7. 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
8. Level E According to the NIH Office of Dietary Supplements, strawberries are among the best sources of vitamin C, which is destroyed by heat, and most such fruits are eaten raw. NIH Office of Dietary Supplements, Vitamin C Fact Sheet for Health Professionals
9. Level E UK tables list folate in raspberries at 55 ug per 3.5 oz (100 g) raw but 6 ug once stewed without sugar. CoFID 2021, Public Health England, codes 14-375 and 14-246
10. Level B In randomized crossover meal tests in healthy women, 5.3 oz (150 g) of strawberry puree eaten with white bread improved the bread's glycemic profile by 36%. J Nutr, 2013

Written from the studies and agency guidance we hold for both foods, reviewed by the Bioma editorial system. How we verify.

Read more about these foods

• Raspberries and strawberries: small effects, mixed signals
• Raspberries: small effects, one real kitchen rule
• Strawberries: a cup is almost a whole day of vitamin C

Rankings and guides

• Calories: what it does and what the evidence shows
• Which foods give the most protein for the fewest calories?
• Dietary fat: what it does and how much you need

More comparisons

• Raspberries vs blueberries
• Raspberries vs blackberries
• Strawberries vs blueberries

• Raspberries: USDA FoodData Central, Raspberries, raw, FDC ID 2346410 · all forms of raspberries
• Strawberries: USDA FoodData Central, Strawberries, raw, FDC ID 2346409 · all forms of strawberries

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.