Raspberries vs red currants: which is healthier?
They are about equally nutrient-dense: raspberries scores 89/100 and red currants 89/100, 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.
Raspberries
52 kcal per 100 g. 1 cup: 123 g
Red currants
56 kcal per 100 g. 1 cup: 112 g
Which to pick for your goal
- Fewer caloriesAbout even52 vs 56 kcal per 100 g
- More proteinAbout even1.2 vs 1.4 g per 100 g
- More fiberRaspberries6.5 vs 4.3 g per 100 g
- Less sugarRaspberries4.4 vs 7.4 g per 100 g
- More potassiumRed currants151 vs 275 mg per 100 g
- Less saturated fatAbout even<0.1 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Raspberries, 100 g | Red currants, 100 g | Raspberries, 123 g | Red currants, 112 g |
|---|---|---|---|---|
| Calories | 52 kcal | 56 kcal | 64 kcal | 63 kcal |
| Protein | 1.2 g | 1.4 g | 1.5 g | 1.6 g |
| Carbohydrates | 12 g | 14 g | 15 g | 15 g |
| Sugars | 4.4 g | 7.4 g | 5.4 g | 8.3 g |
| Fiber | 6.5 g | 4.3 g | 8 g | 4.8 g |
| Fat | 0.7 g | 0.2 g | 0.8 g | 0.2 g |
| Saturated fat | <0.1 g | <0.1 g | <0.1 g | <0.1 g |
| Vitamin C | 26 mg | 41 mg | 32 mg | 46 mg |
| Vitamin A | 2 µg | 2 µg | 2.5 µg | 2.2 µg |
| Potassium | 151 mg | 275 mg | 186 mg | 308 mg |
| Iron | 0.7 mg | 1 mg | 0.8 mg | 1.1 mg |
| Calcium | 25 mg | 33 mg | 31 mg | 37 mg |
| Magnesium | 22 mg | 13 mg | 27 mg | 15 mg |
| Sodium | 1 mg | 1 mg | 1.2 mg | 1.1 mg |
Last updated . Scores use the HowHealthyIs Score method.