Understanding Berry Nutrition: Do Strawberries Have More Carbs Than Raspberries?

November 2, 2025 •

4 min read

While raspberries contain more total carbohydrates per serving, they are also significantly higher in dietary fiber, which dramatically reduces their net carb count. This means that for those counting net carbs, the answer to 'Do strawberries have more carbs than raspberries?' is not as straightforward as it seems.

Quick Summary

This nutritional guide breaks down the carb content of strawberries versus raspberries, explaining the difference between total and net carbs. It compares their overall nutritional profiles and health benefits.

Key Points

Raspberries contain more total carbs: Per 100g, raspberries have a higher total carbohydrate count than strawberries.
Net carbs are comparable: Due to raspberries' high fiber content, their net carb count is very similar to or slightly lower than strawberries.
Fiber is the key difference: Raspberries contain significantly more dietary fiber per serving, which aids digestion and helps manage blood sugar.
Strawberries are higher in Vitamin C: If you are prioritizing Vitamin C intake, strawberries are the clear winner.
Both are nutrient-dense: Both berries are excellent, low-calorie sources of vitamins, minerals, and antioxidants, supporting overall health.
Both are keto-friendly in moderation: The low net carb count of both berries makes them suitable for low-carb and ketogenic diets when consumed in appropriate portions.
Fiber aids satiety: The high fiber in raspberries can help you feel full, which is beneficial for weight management.

Total vs. Net Carbohydrates

When comparing the carb content of different foods, it is crucial to understand the difference between total carbohydrates and net carbohydrates. Total carbohydrates are the sum of all carbohydrates in a food, including sugars, starches, and fiber. Net carbs, on the other hand, are the carbohydrates that are actually digested and absorbed by the body. They are calculated by subtracting the grams of dietary fiber from the total grams of carbohydrates.

For people on low-carb diets, such as the ketogenic diet, net carbs are the more important metric. This is because dietary fiber is a type of carbohydrate that is not digested by the body and therefore does not contribute to a rise in blood sugar levels. Raspberries, in particular, are known for their high fiber content, which makes their total carb count higher than strawberries but their net carb count very competitive.

Nutritional Breakdown: Strawberries

Strawberries are a beloved, juicy fruit packed with nutrients. They are particularly famous for their high vitamin C content, with a single cup providing a day's worth of this essential vitamin. Here's a closer look at their nutritional profile (per 100g):

Calories: 32 kcal
Total Carbohydrates: 7.7 g
Dietary Fiber: 2 g
Net Carbs: Approximately 5.7 g
Sugar: 4.9 g
Vitamin C: 54 mg

Strawberries also contain powerful antioxidants called anthocyanins, which contribute to their red color and have been linked to heart health and other benefits. Their relatively low sugar and calorie count make them an excellent choice for a healthy snack or addition to a meal.

Nutritional Breakdown: Raspberries

Raspberries are small, delicate berries with a complex flavor profile and impressive nutritional benefits. A cup of raspberries is a powerhouse of dietary fiber, making them an excellent choice for digestive health and blood sugar management. Here is their nutritional profile (per 100g):

Calories: 52 kcal
Total Carbohydrates: 11.9 g
Dietary Fiber: 6.5 g
Net Carbs: Approximately 5.4 g
Sugar: 4.4 g
Vitamin C: 26 mg

While they have less vitamin C than strawberries, raspberries provide more fiber and are also rich in manganese, vitamin K, and other vitamins and minerals. Their high fiber content helps you feel fuller for longer, which can be beneficial for weight management.

Comparison: Strawberries vs. Raspberries

To provide a clearer picture, here is a side-by-side comparison of the key nutritional metrics for both berries, based on a 100-gram serving:


Nutrient	Strawberries (per 100g)	Raspberries (per 100g)	Notes
Calories	32 kcal	52 kcal	Raspberries are slightly higher in calories.
Total Carbs	7.7 g	11.9 g	Raspberries have more total carbs.
Dietary Fiber	2 g	6.5 g	Raspberries have significantly more fiber.
Net Carbs	~5.7 g	~5.4 g	Net carb counts are very similar.
Sugar	4.9 g	4.4 g	Sugar content is comparable, slightly lower in raspberries.
Vitamin C	54 mg	26 mg	Strawberries are the clear winner for Vitamin C.
Manganese	0.386 mg	0.67 mg	Raspberries provide more manganese.
Vitamin K	2.2 µg	7.8 µg	Raspberries are a richer source of Vitamin K.

Incorporating Berries into Your Diet

Both strawberries and raspberries are incredibly versatile and can be added to many dishes to boost your nutrition. Here are a few ideas:

Breakfast: Add fresh or frozen berries to oatmeal, yogurt, or whole-grain pancakes.
Smoothies: Blend frozen berries with a scoop of protein powder, a handful of spinach, and a liquid of your choice for a quick and nutritious meal or snack.
Salads: Toss fresh berries into a green salad with some nuts and a light vinaigrette for a burst of flavor.
Desserts: Make a healthy berry crumble with rolled oats, nuts, and a touch of maple syrup.
Snack: Simply enjoy a handful of fresh berries on their own.
Flavor Water: Add raspberries or strawberries to sparkling water for a refreshing, flavorful drink without added sugar.

Conclusion

When asking, 'Do strawberries have more carbs than raspberries?', the answer depends on whether you're looking at total or net carbohydrates. While raspberries contain more total carbs, their very high fiber content means their net carbs are nearly identical or even slightly lower than strawberries. Both are exceptionally healthy, low-calorie fruits, packed with antioxidants, vitamins, and minerals that support overall wellness, from heart health to digestive function.

Ultimately, the better choice comes down to your specific dietary needs and what nutrients you prioritize. If you need a powerful dose of vitamin C, strawberries are your go-to. If boosting your fiber intake is the goal, raspberries are a superstar. For most people, incorporating a mix of both into a balanced diet is the best approach to maximize the diverse health benefits they offer.

For more information on the health benefits of berries, you can explore resources from reputable health organizations like WebMD, which offers detailed insights into their nutritional value and effects on the body.

Frequently Asked Questions

Both strawberries and raspberries are good choices for a keto diet when eaten in moderation. While raspberries have slightly fewer net carbs per serving due to their higher fiber content, both are considered low-carb fruits and can easily fit into a ketogenic eating plan.

Raspberries have significantly more fiber than strawberries. A single cup of raspberries contains about 8 grams of dietary fiber, compared to about 3 grams in a cup of strawberries.

Strawberries have a slightly higher sugar content than raspberries per 100-gram serving. However, the difference is minimal, and both are low in sugar compared to many other fruits.

Strawberries are lower in calories than raspberries. Per 100g, strawberries contain 32 kcal, while raspberries contain 52 kcal.

Both berries are excellent for blood sugar management due to their low glycemic index and fiber content. Raspberries' high fiber count is particularly beneficial for slowing digestion and preventing blood sugar spikes.

Yes, frozen berries are just as nutritious as fresh berries. Freezing happens shortly after harvest, locking in most of the vitamins, minerals, and antioxidants.

Net carbs are the total carbs minus dietary fiber. Since fiber is indigestible, it doesn't raise blood sugar. For berries, this calculation is important because their fiber content significantly reduces their effective carb count, making them suitable for low-carb diets.