There’s a reason why berries are often called “nature’s candy.” Not only is it naturally sweet and delicious, but it’s also extremely nutritious. When you compare the two healthiest berries, blueberries and raspberries, which one comes out on top?
“Both berries are good for you. I eat them both, and I feed them to my kids regularly,” says Natalie Rizzo, R.D., nutrition editor at TODAY.com. Both blueberries and raspberries provide many healthy nutrients, including fiber, antioxidants, and vitamin C, with similar calories.
But are one berry healthier than the other? Both are good for your health, but experts say there are some areas where one berry is better than the other.
fiber
Blueberries and raspberries both provide ample amounts of fiber, which aids in digestion and gut health. Dietary fiber also helps manage blood sugar, cholesterol, and weight.
Where raspberries really shine is in their dietary fiber. One cup of raspberries contains 8 grams of fiber, and one cup of blueberries contains 4 grams of fiber. That makes raspberries “the best source of dietary fiber among whole foods,” Teresa Gentile, registered dietitian and Academy of Nutrition spokesperson, previously told TODAY.com. .
That cup of raspberries alone provides about 28 percent of the 25 to 30 grams of fiber we should consume each day, Rizzo says. That’s why dietitian Caroline Susie recommends raspberries to her clients who are trying to get more fiber.
“The easiest way is to buy raspberries in bulk, put them in the fridge, and eat half a cup at breakfast and half a cup as an afternoon snack,” says Susie, a spokeswoman for the Academy of Nutrition and Dietetics.
Of course, the 4 grams of fiber in one cup of blueberries isn’t terrible either. But here the raspberries come first.
antioxidant
Although both berries contain antioxidants, “blueberries have been the most studied for their health benefits due to their anthocyanin content,” Rizzo explains.
Anthocyanins are plant pigments with antioxidant and anti-inflammatory properties. Research suggests that anthocyanins may reduce the chance of heart disease and type 2 diabetes, Rizzo said.
Neurologists told TODAY.com that berries are often eaten with breakfast, as the antioxidants found in berries can also benefit brain health. In fact, berries, especially blueberries, are frequently cited by experts as one of the best foods to eat for brain health due to their antioxidant content. And they are a core part of the MIND diet, which research suggests may also help prevent Alzheimer’s disease.
Other nutrients
Blueberries and raspberries are rich in other healthy nutrients, including vitamin C, which supports the immune system and has antioxidant properties.
As TODAY.com previously explained, one cup of blueberries contains about 15 milligrams of vitamin C, and one cup of raspberries contains 32 milligrams of vitamin C, which is the recommended daily amount. That’s a whopping 43% of the total.
Both berries contain vitamin K, but blueberries provide more vitamin K (almost 25% of your daily recommended amount). Vitamin K plays an important role in blood clotting and supports healthy bones.
Which is healthier: blueberries or raspberries?
Both berries are good for you and offer many benefits for heart health and gut health, along with anti-inflammatory and antioxidant compounds.
Taste-wise, the two berries complement each other well, making them easy to eat together on top of yogurt or cottage cheese or mixed into smoothies. Remember that frozen berries are also healthy. And because they’re typically frozen for maximum freshness, they can be even more nutritious than fresh ones sold at the grocery store.
If you have to choose between blueberries and raspberries, one is not necessarily healthier than the other. However, you should consider your health and nutritional goals when choosing.
For example, if you’re looking for fiber, raspberries are a clear winner. Just one cup of raspberries provides 8 grams of fiber, making it a huge boost towards your fiber goals. Remember to slowly increase the amount of fiber in your diet and also increase your water intake. This helps prevent gastrointestinal symptoms such as bloating, cramps, constipation, and diarrhea.
However, if you want a big boost of antioxidants, blueberries are the way to go. Both berries contain useful antioxidants that protect brain health and support overall health, but blueberries have the most research on this topic.
Whichever you choose, you’ll be adding nutritious and healthy food to your diet. “As it turns out, both berries are a powerhouse of nutrients,” says Rizzo. “You’ll be satisfied no matter which one you eat.”
