Blueberries vs Raspberries: Calories and Nutrition Compared (2026)

Raspberries have more protein at 1.2 g compared to blueberries' 0.7 g. Blueberries are slightly higher in calories, with 57 calories versus raspberries' 52 calories.

Blueberries and raspberries are both popular berries known for their health benefits. This comparison highlights their nutritional differences per 100 grams, focusing on calories, protein, and other key nutrients.

What Is the Difference Between Blueberries and Raspberries?

Blueberries are small, round, blue-purple berries that are rich in antioxidants and vitamins. They are commonly consumed fresh, in smoothies, or as part of desserts. Raspberries are small, red or black berries that are known for their tart flavor and high fiber content. They are often used in jams, desserts, and as a fresh snack.

Blueberries vs Raspberries: Nutrition Side by Side

Below is a side-by-side comparison of the nutritional content of blueberries and raspberries.

Nutrient (per 100 g)	Blueberries (raw)	Raspberries (raw)
Calories	57 kcal	52 kcal
Protein	0.7 g	1.2 g
Carbs	14.5 g	11.9 g
Sugar	10.0 g	4.4 g
Fat	0.3 g	0.7 g
Fiber	2.4 g	6.5 g
Sodium	1 mg	1 mg

Which Is Better, Blueberries or Raspberries?

For weight loss: Blueberries contain 57 calories, while raspberries have 52 calories, making raspberries slightly lower in calories.

For muscle and protein: Raspberries provide 1.2 g of protein, which is higher than blueberries' 0.7 g.

For low-carb or low-sugar: Blueberries have 14.5 g of carbs and 10.0 g of sugar, while raspberries have 11.9 g of carbs and 4.4 g of sugar.

How to Track Blueberries and Raspberries Accurately

It's easy to misjudge portion sizes and macros when consuming berries, as they are often eaten in larger quantities. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. This comparison is based on verified nutritional data per 100 grams. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Raspberries have more protein at 1.2 g compared to blueberries' 0.7 g.

Which has fewer calories?

Raspberries have fewer calories at 52, while blueberries have 57 calories.

What is the sugar content in blueberries?

Blueberries contain 10.0 g of sugar per 100 g.

What is the fiber content in raspberries?

Raspberries have 6.5 g of fiber per 100 g.

How much fat is in blueberries?

Blueberries contain 0.3 g of fat per 100 g.

What are the carb contents of raspberries?

Raspberries contain 11.9 g of carbs per 100 g.

Key Takeaways

• Blueberries have 57 calories per 100 g.
• Raspberries have 52 calories per 100 g.
• Blueberries contain 0.7 g of protein.
• Raspberries contain 1.2 g of protein.
• Blueberries have 10.0 g of sugar.
• Raspberries have 4.4 g of sugar.