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Raspberries vs blueberries

Raspberries and blueberries have the same estimated satiety score: 5 out of 5. Raspberries have more fiber: 6.5 g per 100 g, versus 2.4 g for blueberries.

Two berries.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 167755 and 171711

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Key differences

  • Neither is a meaningful source of protein: 2.3 and 1.3 g per 100 kcal.
  • Raspberries have fewer calories: 52 kcal per 100 g, versus 57 for blueberries, so the same calories come with more grams of food.
  • Raspberries have more fiber: 6.5 g per 100 g, versus 2.4 g for blueberries.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Raspberries, raw; Blueberries, raw.
NutrientRaspberriesserving: 60 g (2 oz)Blueberriesserving: 75 g (2.5 oz)Difference
Calories52 kcal per 100 g (3.5 oz)31 kcal per serving57 kcal per 100 g (3.5 oz)43 kcal per serving+5 kcal per 100 g (3.5 oz)+12 kcal per serving
Protein1.2 g per 100 g (3.5 oz)0.7 g per serving0.7 g per 100 g (3.5 oz)0.6 g per serving−0.5 g per 100 g (3.5 oz)−0.2 g per serving
Carbohydrates11.9 g per 100 g (3.5 oz)7.1 g per serving14.5 g per 100 g (3.5 oz)10.9 g per serving+2.6 g per 100 g (3.5 oz)+3.7 g per serving
of which sugars4.4 g per 100 g (3.5 oz)2.7 g per serving10 g per 100 g (3.5 oz)7.5 g per serving+5.5 g per 100 g (3.5 oz)+4.8 g per serving
Fiber6.5 g per 100 g (3.5 oz)3.9 g per serving2.4 g per 100 g (3.5 oz)1.8 g per serving−4.1 g per 100 g (3.5 oz)−2.1 g per serving
Fat0.7 g per 100 g (3.5 oz)0.4 g per serving0.3 g per 100 g (3.5 oz)0.2 g per serving−0.3 g per 100 g (3.5 oz)−0.1 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
Water85.8 g per 100 g (3.5 oz)51.5 g per serving84.2 g per 100 g (3.5 oz)63.2 g per serving−1.6 g per 100 g (3.5 oz)+11.7 g per serving
Protein per 100 kcal2.3 g1.3 g−1 g
Estimated satiety (1 to 5)5 / 55 / 50

In bold, the value more favorable to satiety when the gap is clear. Difference: Blueberries minus Raspberries. Source: USDA FDC 167755 and 171711.

Per typical serving

With typical servings, 60 g (2 oz) of raspberries have about 31 kcal and 0.7 g of protein, and 75 g (2.5 oz) of blueberries about 43 kcal and 0.6 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?

Raspberries and blueberries have the same estimated satiety score: 5 out of 5.

  • Raspberries: Calculation: 1 (base) + 2 (very low energy density: 52 kcal/100 g) + 0 (protein: 2.3 g/100 kcal) + 2 (fiber: 12.5 g/100 kcal) + 1 (solid food with 85.8 g of water) = 6; capped at 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.

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

Raspberries

  • If you want to eat more grams for the same calories: 52 kcal per 100 g.
  • If you want to add fiber: 6.5 g per 100 g.

Blueberries

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

On a GLP-1 medication

Raspberries. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “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.

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

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

Full food pages

  • Raspberries: every nutrient, frequently asked questions, and similar foods.
  • Blueberries: 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: Raspberries, raw (FDC ID 167755).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Blueberries, raw (FDC ID 171711).accessed .