Blueberries vs strawberries: which is healthier?

Strawberries are more nutrient-dense, scoring 86/100 against 58/100 for blueberries. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Blueberries

58/100Moderate nutrient density

57 kcal per 100 g. 1 cup: 148 g

Strawberries

86/100Excellent nutrient density

32 kcal per 100 g. 1 cup halves: 152 g

Higher score

Which to pick for your goal

Fewer caloriesStrawberries57 vs 32 kcal per 100 g
More proteinAbout even0.7 vs 0.7 g per 100 g
More fiberAbout even2.4 vs 2 g per 100 g
Less sugarStrawberries10 vs 4.9 g per 100 g
More potassiumStrawberries77 vs 153 mg per 100 g
Less saturated fatAbout even<0.1 vs <0.1 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Blueberries, 100 g	Strawberries, 100 g	Blueberries, 148 g	Strawberries, 152 g
Calories	57 kcal	32 kcal	84 kcal	49 kcal
Protein	0.7 g	0.7 g	1.1 g	1 g
Carbohydrates	14 g	7.7 g	21 g	12 g
Sugars	10 g	4.9 g	15 g	7.4 g
Fiber	2.4 g	2 g	3.6 g	3 g
Fat	0.3 g	0.3 g	0.5 g	0.5 g
Saturated fat	<0.1 g	<0.1 g	<0.1 g	<0.1 g
Vitamin C	9.7 mg	59 mg	14 mg	89 mg
Vitamin A	3 µg	1 µg	4.4 µg	1.5 µg
Potassium	77 mg	153 mg	114 mg	233 mg
Iron	0.3 mg	0.4 mg	0.4 mg	0.6 mg
Calcium	6 mg	16 mg	8.9 mg	24 mg
Magnesium	6 mg	13 mg	8.9 mg	20 mg
Sodium	1 mg	1 mg	1.5 mg	1.5 mg

Last updated October 8, 2026. Scores use the HowHealthyIs Score method.

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