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Strawberries vs Blueberries: Calories Compared
Strawberries is lower in calories (32 vs 57 per 100g). Strawberries has 0.7g protein per 100g versus 0.7g in Blueberries.
Per typical serving, Strawberries provides 4 kcal (based on a 12g portion) versus Blueberries at 84 kcal (148g). The average adult needs around 2,000 calories per day, so strawberries contributes 0.2% and blueberries contributes 4.2% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Strawberries | Blueberries |
|---|---|---|
| Calories | 32 kcal | 57 kcal |
| Protein | 0.7g | 0.7g |
| Carbohydrates | 7.7g | 14.5g |
| of which Sugars | 4.9g | 10g |
| Fat | 0.3g | 0.3g |
| of which Saturates | 0g | 0g |
| Fibre | 2g | 2.4g |
| Sodium | 1mg | 1mg |
| Potassium | 153mg | 77mg |
| Calcium | 16mg | 6mg |
| Iron | 0.4mg | 0.3mg |
| Vitamin C | 58.8mg | 9.7mg |
| Vitamin A | 1µg | 3µg |
| Selenium | 0µg | 0µg |
| Riboflavin (B2) | 0mg | 0mg |
Nutrient-by-nutrient breakdown
- Calories: Blueberries has more (57kcal vs 32kcal per 100g) — a difference of 25kcal. Strawberries is the lower-calories option if that is your priority.
- Protein: both foods contain the same amount (0.7g per 100g).
- Carbohydrates: Blueberries has more (14.5g vs 7.7g per 100g) — a difference of 6.8g.
- Sugars: Blueberries has more (10g vs 4.9g per 100g) — a difference of 5.1g. Strawberries is the lower-sugars option if that is your priority.
- Fat: both foods contain the same amount (0.3g per 100g).
- Saturated fat: both foods contain the same amount (0g per 100g).
- Fibre: Blueberries has more (2.4g vs 2g per 100g) — a difference of 0.4g. Blueberries is the stronger source of fibre here.
- Sodium: both foods contain the same amount (1mg per 100g).
- Potassium: Strawberries has more (153mg vs 77mg per 100g) — a difference of 76mg. Strawberries is the stronger source of potassium here.
- Calcium: Strawberries has more (16mg vs 6mg per 100g) — a difference of 10mg. Strawberries is the stronger source of calcium here.
- Iron: Strawberries has more (0mg vs 0mg per 100g) — a difference of 0mg. Strawberries is the stronger source of iron here.
- Vitamin c: Strawberries has more (59mg vs 10mg per 100g) — a difference of 49mg. Strawberries is the stronger source of vitamin C here.
- Vitamin a: Blueberries has more (3µg vs 1µg per 100g) — a difference of 2µg. Blueberries is the stronger source of vitamin A here.
- Selenium: both foods contain the same amount (0µg per 100g).
- Riboflavin (b2): both foods contain the same amount (0mg per 100g).
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Strawberries | % DV | Blueberries | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
Most fruits can be swapped in recipes like smoothies, salads or baking with only minor changes to sweetness and moisture content.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Strawberries is the lower-calorie option at 32 kcal per 100g. If you need more protein, Strawberries provides more at 0.7g per 100g. For lower carbohydrates, Strawberries has fewer carbs at 7.7g per 100g.
Both strawberries and blueberries can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Strawberries or Blueberries?
Strawberries has 32 calories per 100g while Blueberries has 57 calories per 100g. Blueberries is higher in calories by 25 kcal per 100g.
Which has more protein, Strawberries or Blueberries?
Strawberries contains 0.7g of protein per 100g. Blueberries contains 0.7g of protein per 100g. Strawberries has more protein.
Is Strawberries healthier than Blueberries?
Strawberries has 32 kcal, 0.7g protein, 7.7g carbs and 0.3g fat per 100g. Blueberries has 57 kcal, 0.7g protein, 14.5g carbs and 0.3g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Strawberries or Blueberries?
Strawberries contains 2g of fibre per 100g, and Blueberries contains 2.4g per 100g. Blueberries has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Strawberries vs Blueberries?
A typical 1 cup halves of strawberries (12g) is around 4 calories. A typical 1 cup of blueberries (148g) is around 84 calories — a difference of 80 kcal per serving in favour of strawberries.
Can I substitute Strawberries for Blueberries in recipes?
Most fruits can be swapped in recipes like smoothies, salads or baking with only minor changes to sweetness and moisture content.
Track both accurately
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).