Blueberries vs Strawberries: nutrition compared
Blueberries has over 8× the vitamin K, 2.0× the vitamin E, 1.3× the copper of Strawberries per 100 g. Strawberries has over 7× the vitamin C, over 4× the folate, 1.9× the potassium of Blueberries. Strawberries is lower in calories (32 vs 57 kcal per 100 g).
% Daily Value per serving
Nutrient by nutrient
Per serving: Blueberries 1 cup (148 g), Strawberries 1 cup, halves (152 g). Per 100 g columns compare equal weights. The highlighted cell has the higher amount when the gap is at least 15%.
| Nutrient | Blueberries / serving | Strawberries / serving | Blueberries / 100 g | Strawberries / 100 g |
|---|---|---|---|---|
| Calories (kcal) | 84 4.2% | 49 2.4% | 57 | 32 |
| Protein (g) | 1 2.1% | 1 1.9% | 0.7 | 0.6 |
| Total fat (g) | 0.5 0.6% | 0.3 0.4% | 0.3 | 0.2 |
| Saturated fat (g) | 0 0.2% | 0 0.1% | 0 | 0 |
| Monounsaturated fat (g) | 0.1 | 0.1 | 0 | 0 |
| Polyunsaturated fat (g) | 0.2 | 0.2 | 0.1 | 0.2 |
| Omega-3 (ALA+EPA+DHA) (g) | 0.09 | 0.1 | 0.06 | 0.07 |
| Cholesterol (mg) | 0 0% | 0 0% | 0 | 0 |
| Carbohydrate (g) | 21.6 7.8% | 12.1 4.4% | 14.6 | 8 |
| Fiber (g) | 3.6 13% | 3 11% | 2.4 | 2 |
| Sugars (g) | 14.7 | 7.4 | 10 | 4.9 |
| Calcium (mg) | 17 1.3% | 26 2% | 12 | 17 |
| Iron (mg) | 0.5 2.8% | 0.4 2.2% | 0.3 | 0.3 |
| Magnesium (mg) | 9 2.2% | 19 4.5% | 6 | 13 |
| Phosphorus (mg) | 19 1.5% | 35 2.8% | 13 | 23 |
| Potassium (mg) | 127 2.7% | 244 5.2% | 86 | 161 |
| Sodium (mg) | 1 0.1% | 2 0.1% | 1 | 1 |
| Zinc (mg) | 0.1 1.1% | 0.2 1.6% | 0.1 | 0.1 |
| Copper (mg) | 0.07 7.6% | 0.05 5.9% | 0.05 | 0.03 |
| Manganese (mg) | 0.63 27% | 0.56 24% | 0.42 | 0.37 |
| Selenium (µg) | 0.1 0.3% | 0.6 1.1% | 0.1 | 0.4 |
| Vitamin A (RAE) (µg) | 4 0.5% | 2 0.2% | 3 | 1 |
| Vitamin C (mg) | 11.9 13% | 90.6 101% | 8.1 | 59.6 |
| Vitamin D (µg) | 0 0% | 0 0% | 0 | 0 |
| Vitamin E (mg) | 0.84 5.6% | 0.44 2.9% | 0.57 | 0.29 |
| Vitamin K (µg) | 28.6 24% | 3.3 2.8% | 19.3 | 2.2 |
| Thiamin (B1) (mg) | 0.05 4.6% | 0.04 3% | 0.04 | 0.02 |
| Riboflavin (B2) (mg) | 0.06 4.7% | 0.03 2.6% | 0.04 | 0.02 |
| Niacin (B3) (mg) | 0.6 3.9% | 0.6 3.7% | 0.4 | 0.4 |
| Vitamin B6 (mg) | 0.08 4.5% | 0.07 4.2% | 0.05 | 0.05 |
| Folate (DFE) (µg) | 9 2.2% | 36 9.1% | 6 | 24 |
| Vitamin B12 (µg) | 0 0% | 0 0% | 0 | 0 |
| Choline (mg) | 9 1.6% | 9 1.6% | 6 | 6 |
Highlighting marks the higher value; for calories, saturated fat, sugars, sodium and cholesterol "higher" is not better. Sources: USDA FoodData Central #171711 and #167762.
Frequently asked questions
Which is healthier, Blueberries or Strawberries?
Blueberries has over 8× the vitamin K, 2.0× the vitamin E, 1.3× the copper of Strawberries per 100 g. Strawberries has over 7× the vitamin C, over 4× the folate, 1.9× the potassium of Blueberries. Strawberries is lower in calories (32 vs 57 kcal per 100 g). By nutrient density (NRF9.3 per 100 kcal) Blueberries scores 16 and Strawberries scores 130. Which is 'healthier' depends on what you need more of.
Which has more protein, Blueberries or Strawberries?
Blueberries: 0.7 g per 100 g for Blueberries vs 0.6 g for Strawberries (1 vs 1 g per serving).
Which has fewer calories, Blueberries or Strawberries?
Strawberries: 57 kcal per 100 g for Blueberries vs 32 kcal for Strawberries (84 vs 49 kcal per serving).
Blueberries nutrition facts · Strawberries nutrition facts · All comparisons
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.