Blueberries and strawberries are the two most popular berries by a wide margin, and while both are genuine nutritional standouts, they lead with different strengths.
| Nutrient | Blueberries | Strawberries |
|---|---|---|
| Calories | 63.9 kcal | 36.4 kcal |
| Protein | 0.7 g ✓ | 0.64 g |
| Total Carbohydrate | 14.6 g | 7.96 g |
| Dietary Fiber | 2.4 g ✓ | 2 g |
| Total Sugars | 10 g | 4.89 g ✓ |
| Total Fat | 0.31 g | 0.22 g |
| Saturated Fat | 0 g ✓ | 0.02 g |
| Sodium | 0 mg | 0 mg |
Notable compounds in each
When to choose each
Reach for blueberries for their exceptional anthocyanin content — the blue-purple pigment linked to brain and heart benefits in the research — though that comes with meaningfully more natural sugar for the same weight. Reach for strawberries when vitamin C is the priority (they carry noticeably more per 100 g) or when you want a lower-sugar berry option. Both are excellent, genuinely interchangeable choices in most recipes.
Common questions
Which berry is lower in sugar? Strawberries, by a meaningful margin — roughly half the sugar of blueberries per 100 g, useful to know if you’re watching intake closely.
Are frozen berries as nutritious as fresh? Generally yes — berries are typically frozen at peak ripeness, which preserves most of their vitamin and antioxidant content close to fresh levels, often better than berries that have travelled and sat for days.
Nutrition values are USDA FoodData Central approximations — see our editorial approach for how we source and verify data.