Berries are often called “nature’s candy” for good reason: They’re naturally sweet and delicious, but they’re also super nutritious. When looking at two of the healthiest berries — blueberries and raspberries — does one come out on top?
“Both berries are good for you. I eat both of them, and serve them to my kids regularly,” says registered dietitian Natalie Rizzo, nutrition editor at TODAY.com. Blueberries and raspberries both give you good helpings of many healthy nutrients including fiber, antioxidants and vitamin C for a similar number of calories.
But is one berry healthier than the other? Both are great for you, but there are a few areas where one berry excels over the other, experts say.
Fiber
Blueberries and raspberries both provide a good amount of fiber, which aids in digestion and gut health. Fiber also helps manage blood sugar, cholesterol levels and weight.
And fiber is where raspberries really shine: A single cup of raspberries contains 8 grams of fiber while a cup of blueberries contains 4 grams. That makes raspberries “the highest whole-food source of fiber,” Theresa Gentile, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, told TODAY.com previously.
Just that cup of raspberries will give you about 28% of the 25 to 30 grams of fiber we should all be eating every day, Rizzo says. That’s why registered dietitian Caroline Susie recommends raspberries to her clients who are trying to eat more fiber.
“The easiest thing to do is go buy a ton of raspberries, put them in your fridge and have half a cup with breakfast and have half a cup as an afternoon snack,” said Susie, a spokesperson for the Academy of Nutrition and Dietetics.
Of course, the 4 grams of fiber in a cup of blueberries isn’t too shabby either. But raspberries come out ahead here.
Antioxidants
While both berries contain antioxidants, “blueberries have the most research on their health benefits due to their anthocyanin content,” Rizzo explains.
Anthocyanins are plant pigments that have antioxidant and anti-inflammatory properties. Research suggests anthocyanins may reduce the chances of heart disease and type 2 diabetes, Rizzo says.
The antioxidants in berries can also benefit brain health, which is why neurologists told TODAY.com they eat them with breakfast frequently. In fact, berries — especially blueberries — are frequently cited by experts as one of the best foods to eat for brain health due to their antioxidant content. And they’re a core part of the MIND diet, which research suggests may even help prevent Alzheimer’s disease.
Other nutrients
Both blueberries and raspberries are packed with other healthy nutrients, like vitamin C, which supports your immune system and has antioxidant properties.
A 1 cup serving of blueberries provides about 15 milligrams of vitamin C while a cup of raspberries will give you 32 milligrams, which amounts to a whopping 43% of your daily recommended amount, as TODAY.com explained previously.
Both berries also provide vitamin K, but blueberries will give you more — almost 25% of the daily recommended amount. Vitamin K plays a crucial role in blood clotting and supports healthy bones.
Are blueberries or raspberries healthier?
Both berries are good for you and provide a ton of benefits for heart health and gut health along with anti-inflammatory and antioxidant compounds.
Taste-wise, the two berries also complement each other well so it’s easy to eat them together on top of yogurt or cottage cheese, or to mix them together in a smoothie. Keep in mind that frozen berries are healthy too. And they’re typically frozen at their peak freshness, potentially making them even more nutritious than the ones you’ll find fresh in the grocery store.
If you have to choose between blueberries or raspberries, one isn’t necessarily healthier than the other. But you should think about your health and nutrition goals when picking.
For instance, if you’re on the hunt for fiber, raspberries are the clear winner. Just a cup of raspberries provides 8 grams of fiber, which will be a significant boost towards your fiber goals. Remember to increase the amount of fiber you eat slowly and to increase your water intake too. This will help prevent gastrointestinal symptoms, like bloating, cramping, constipation and diarrhea.
However, if you want a major antioxidant boost, blueberries are your best bet. Both berries contain helpful antioxidants, which can protect your brain health and support overall wellness, but blueberries have the most research behind them on this topic.
No matter which you choose, you’ll be adding a nutritious, healthy food to your diet. “In the end, both berries are nutrition powerhouses,” Rizzo says, “and you can feel good about eating either of them.”
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