Orange vs raspberries: which is healthier?
They are about equally nutrient-dense: orange scores 84/100 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.
Orange
47 kcal per 100 g. 1 medium orange: 131 g
Raspberries
52 kcal per 100 g. 1 cup: 123 g
Which to pick for your goal
- Fewer caloriesAbout even47 vs 52 kcal per 100 g
- More proteinAbout even0.9 vs 1.2 g per 100 g
- More fiberRaspberries2.4 vs 6.5 g per 100 g
- Less sugarRaspberries9.3 vs 4.4 g per 100 g
- More potassiumOrange181 vs 151 mg per 100 g
- Less saturated fatAbout even<0.1 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Orange, 100 g | Raspberries, 100 g | Orange, 131 g | Raspberries, 123 g |
|---|---|---|---|---|
| Calories | 47 kcal | 52 kcal | 62 kcal | 64 kcal |
| Protein | 0.9 g | 1.2 g | 1.2 g | 1.5 g |
| Carbohydrates | 12 g | 12 g | 15 g | 15 g |
| Sugars | 9.3 g | 4.4 g | 12 g | 5.4 g |
| Fiber | 2.4 g | 6.5 g | 3.1 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 | 53 mg | 26 mg | 70 mg | 32 mg |
| Vitamin A | 11 µg | 2 µg | 14 µg | 2.5 µg |
| Potassium | 181 mg | 151 mg | 237 mg | 186 mg |
| Iron | 0.1 mg | 0.7 mg | 0.1 mg | 0.8 mg |
| Calcium | 40 mg | 25 mg | 52 mg | 31 mg |
| Magnesium | 10 mg | 22 mg | 13 mg | 27 mg |
| Sodium | 0 mg | 1 mg | 0 mg | 1.2 mg |
Last updated . Scores use the HowHealthyIs Score method.