Grapefruit vs raspberries: which is healthier?

They are about equally nutrient-dense: grapefruit scores 83/100 and raspberries 83/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Grapefruit

83/100Excellent nutrient density

42 kcal per 100 g. Half a grapefruit: 123 g

Raspberries

83/100Excellent nutrient density

52 kcal per 100 g. 1 cup: 123 g

Which to pick for your goal

Fewer caloriesGrapefruit42 vs 52 kcal per 100 g
More proteinAbout even0.8 vs 1.2 g per 100 g
More fiberRaspberries1.6 vs 6.5 g per 100 g
Less sugarRaspberries6.9 vs 4.4 g per 100 g
More potassiumRaspberries135 vs 151 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	Grapefruit, 100 g	Raspberries, 100 g	Grapefruit, 123 g	Raspberries, 123 g
Calories	42 kcal	52 kcal	52 kcal	64 kcal
Protein	0.8 g	1.2 g	0.9 g	1.5 g
Carbohydrates	11 g	12 g	13 g	15 g
Sugars	6.9 g	4.4 g	8.5 g	5.4 g
Fiber	1.6 g	6.5 g	2 g	8 g
Fat	0.1 g	0.7 g	0.2 g	0.8 g
Saturated fat	<0.1 g	<0.1 g	<0.1 g	<0.1 g
Vitamin C	31 mg	26 mg	38 mg	32 mg
Vitamin A	58 µg	2 µg	71 µg	2.5 µg
Potassium	135 mg	151 mg	166 mg	186 mg
Iron	<0.1 mg	0.7 mg	<0.1 mg	0.8 mg
Calcium	22 mg	25 mg	27 mg	31 mg
Magnesium	9 mg	22 mg	11 mg	27 mg
Sodium	0 mg	1 mg	0 mg	1.2 mg

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

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