Berries Ranked by Sugar, Fiber, and Antioxidants (2026)

Raspberries contain 5 g of sugar and 8 g of fiber per cup, while blackberries have 7 g of sugar and 8 g of fiber. Blueberries are highest in sugar at about 15 g per cup. Wild blueberries and cranberries lead in antioxidants, with approximately 9,600 and 9,000 ORAC units per 100 g, respectively.

This comparison examines common berries based on their nutritional content, including calories, sugar, fiber, and antioxidant levels. The analysis highlights the differences in sugar and fiber content among these fruits, as well as their antioxidant capacities.

Which Berries Have the Least Sugar?

Lowest sugar per cup:

1. Cranberries (raw) (1 cup): 4 g
2. Raspberries (1 cup): 5 g
3. Strawberries (1 cup): 7 g
4. Blackberries (1 cup): 7 g
5. Blackcurrants (1 cup): 9 g

Which Berries Have the Most Fiber?

Highest fiber per cup:

1. Raspberries (1 cup): 8 g
2. Blackberries (1 cup): 8 g
3. Blackcurrants (1 cup): 6 g
4. Cranberries (raw) (1 cup): 4.6 g
5. Blueberries (1 cup): 3.6 g

Which Berries Have the Most Antioxidants?

Highest ORAC antioxidant value per 100 g:

1. Wild blueberry: ~9,600
2. Cranberry: ~9,000
3. Blackberry: ~5,900
4. Raspberry: ~5,000
5. Cultivated blueberry: ~4,600

Fresh Berries Compared: Calories, Sugar, and Fiber Per Cup

Fresh berries vary significantly in sugar and fiber content. Raspberries and blackberries are particularly low in sugar and high in fiber, making them favorable choices.

Berry	Serving	Calories	Sugar (g)	Fiber (g)	Net Carbs (g)
Raspberries	1 cup	64	5	8	7
Blackberries	1 cup	62	7	8	6
Strawberries	1 cup whole	46	7	3	8
Cranberries (raw)	1 cup	46	4	4.6	8
Blueberries	1 cup	84	15	3.6	18
Blackcurrants	1 cup	71	9	6	11

Blueberries, while delicious, have the highest sugar content among these berries.

Berries Ranked by Antioxidants (ORAC)

Antioxidants are crucial for health, and berries are rich in these compounds. Wild blueberries and cranberries rank highest in antioxidant value, providing substantial health benefits.

Berry	ORAC (per 100g)	Notes
Wild blueberry	9,600	Higher than cultivated
Cranberry	9,000	Very tart, low sugar
Blackberry	5,900	High fiber too
Raspberry	5,000	High fiber too
Cultivated blueberry	4,600	The common supermarket variety
Strawberry	3,600	Lowest of the common berries

Blackberries and raspberries also offer impressive antioxidant levels.

How to Track Berries and Sugar

Berries are easy to misjudge because a handful and a heaping cup are very different amounts of sugar and fiber. Nutrola identifies food from a photo, barcode or voice entry and returns calories and over 100 nutrients, including sugar and fiber, so you can see your daily totals instead of guessing. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see most nutrient-dense fruits ranked, every dried fruit ranked by calories and sugar, and every fruit ranked by glycemic load.

How We Compiled These Numbers

Calories, sugar, fiber and net carbs are per cup from USDA FoodData Central, rounded. ORAC (Oxygen Radical Absorbance Capacity) values are commonly cited laboratory figures per 100 g; the USDA retired its official ORAC database in 2012 because lab antioxidant capacity does not directly predict effects in the body, so treat ORAC as a rough comparative guide between berries, not a health claim.

Frequently Asked Questions (FAQ)

Which berry has the least sugar?

Raspberries have the least sugar, with just 5 g per cup, making them an excellent choice for those monitoring sugar intake.

Which berries have the most fiber?

Both raspberries and blackberries have the most fiber, each providing 8 g per cup, which supports digestive health.

Which berries have the most antioxidants?

Wild blueberries have the most antioxidants, with about 9,600 ORAC units per 100 g, followed closely by cranberries at about 9,000.

Are raspberries or blueberries better for low-carb diets?

Raspberries are better for low-carb diets due to their lower sugar content at 5 g per cup, compared to blueberries' 15 g.

Are berries good for weight loss?

Berries are good for weight loss as they are low in calories and high in fiber, which can help with satiety.

Do dried berries have more sugar than fresh?

Dried berries have more sugar than fresh, as the drying process concentrates the sugar into a smaller volume.

Key Takeaways

• Raspberries have 5 g of sugar and 8 g of fiber per cup.
• Blackberries contain 7 g of sugar and 8 g of fiber per cup.
• Blueberries are highest in sugar at approximately 15 g per cup.
• Wild blueberries and cranberries lead in antioxidants with about 9,600 and 9,000 ORAC units, respectively.
• All berries are low in calories compared to other fruits.
• Dried berries have concentrated sugar content compared to fresh berries.