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Blueberries vs strawberries

Blueberries and strawberries have the same estimated satiety score: 5 out of 5. Strawberries have fewer calories: 32 kcal per 100 g, versus 57 for blueberries, so the same calories come with more grams of food.

Two berries.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 171711 and 167762

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Key differences

  • Neither is a meaningful source of protein: 1.3 and 2.1 g per 100 kcal.
  • Strawberries have fewer calories: 32 kcal per 100 g, versus 57 for blueberries, so the same calories come with more grams of food.
  • They have similar fiber: 2.4 g per 100 g for blueberries and 2 g for strawberries.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Blueberries, raw; Strawberries.
NutrientBlueberriesserving: 75 g (2.5 oz)Strawberriesserving: 150 g (5.5 oz)Difference
Calories57 kcal per 100 g (3.5 oz)43 kcal per serving32 kcal per 100 g (3.5 oz)48 kcal per serving−25 kcal per 100 g (3.5 oz)+5 kcal per serving
Protein0.7 g per 100 g (3.5 oz)0.6 g per serving0.7 g per 100 g (3.5 oz)1 g per serving−0.1 g per 100 g (3.5 oz)+0.4 g per serving
Carbohydrates14.5 g per 100 g (3.5 oz)10.9 g per serving7.7 g per 100 g (3.5 oz)11.5 g per serving−6.8 g per 100 g (3.5 oz)+0.6 g per serving
of which sugars10 g per 100 g (3.5 oz)7.5 g per serving4.9 g per 100 g (3.5 oz)7.3 g per serving−5.1 g per 100 g (3.5 oz)−0.1 g per serving
Fiber2.4 g per 100 g (3.5 oz)1.8 g per serving2 g per 100 g (3.5 oz)3 g per serving−0.4 g per 100 g (3.5 oz)+1.2 g per serving
Fat0.3 g per 100 g (3.5 oz)0.2 g per serving0.3 g per 100 g (3.5 oz)0.5 g per serving0 g per 100 g (3.5 oz)+0.2 g per serving
of which saturated0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
Water84.2 g per 100 g (3.5 oz)63.2 g per serving91 g per 100 g (3.5 oz)136.5 g per serving+6.8 g per 100 g (3.5 oz)+73.3 g per serving
Protein per 100 kcal1.3 g2.1 g+0.8 g
Estimated satiety (1 to 5)5 / 55 / 50

In bold, the value more favorable to satiety when the gap is clear. Difference: Strawberries minus Blueberries. Source: USDA FDC 171711 and 167762.

Per typical serving

With typical servings, 75 g (2.5 oz) of blueberries have about 43 kcal and 0.6 g of protein, and 150 g (5.5 oz) of strawberries about 48 kcal and 1 g.

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

Blueberries and strawberries have the same estimated satiety score: 5 out of 5.

  • Blueberries: Calculation: 1 (base) + 2 (very low energy density: 57 kcal/100 g) + 0 (protein: 1.3 g/100 kcal) + 2 (fiber: 4.2 g/100 kcal) + 1 (solid food with 84.2 g of water) = 6; capped at 5.
  • Strawberries: Very low energy density; a lot of fiber per calorie; high water content.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

When to choose each one

Blueberries

On the numbers they do not stand out from strawberries in protein, calories, or fiber, so taste, price, or habit can decide.

Strawberries

  • If you want to eat more grams for the same calories: 32 kcal per 100 g.

On a GLP-1 medication

Blueberries. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate.

Strawberries. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Blueberries: every nutrient, frequently asked questions, and similar foods.
  • Strawberries: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Blueberries, raw (FDC ID 171711).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Strawberries, raw (FDC ID 167762).accessed .