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- Both strawberries and raspberries support heart health because they provide fiber, antioxidants, vitamins, and minerals that help reduce heart disease risk.
- Raspberries have more fiber, with 8 grams per cup, which may help lower cholesterol, and support healthy blood pressure.
- Strawberries contain much more vitamin C and more folate, making them especially beneficial for antioxidant protection.
Strawberries and raspberries are sweet berries high in heart-healthy nutrients such as fiber, vitamins, minerals, and antioxidants. Though both are nutritious, you may wonder which one is best for reducing heart disease risk factors, such as high cholesterol, and supporting overall heart health. Here’s how strawberries and raspberries compare nutritionally, and which may be the best choice for your heart.
Raspberries are a Better Source of Fiber
Fiber is a nutrient that’s important for heart health. Increasing your fiber intake can reduce cholesterol levels, which can lower the risk of heart disease.
Raspberries contain 8 grams of fiber per cup, which covers 28.5% of your daily fiber needs. Strawberries contain significantly less, at just 3 grams per cup or 10.7% of your needs.
Raspberries and strawberries contain both insoluble and soluble fibers. Soluble fiber, which dissolves in water, reduces cholesterol levels by blocking its absorption in the digestive tract and promoting its excretion from the body.
Increasing your fiber intake can also help lower high blood pressure, another risk factor for heart disease. Fiber helps decrease blood pressure by lowering blood lipid levels, supporting blood vessel health, improving insulin sensitivity, and reducing oxidative stress.
Additionally, fiber-rich foods, like raspberries, can help you feel full after eating, which may make it easier to lose weight by eating fewer calories. Maintaining a healthy weight is essential for overall heart function and reducing heart disease risk, making high-fiber foods a key component of heart-healthy diets.
Both Provide Heart-Protective Antioxidants
Berries, such as strawberries and raspberries, are considered among the best foods for your heart due to their high levels of protective plant compounds. Both provide polyphenol antioxidants, like anthocyanins, which are plant pigments that help protect your cells from damage caused by unstable molecules called free radicals.
A 2021 review of 59 studies found that high dietary intake of anthocyanin-rich foods, including berries, was associated with a 17% reduced risk of coronary heart disease, a 27% reduced risk of total heart disease incidence, and a 9% lower risk of total heart disease mortality.
Anthocyanin intake has also been linked with lower rates of heart failure and heart disease-related death. They are thought to protect heart health by suppressing proinflammatory markers, improving blood flow and blood vessel function, and modulating gut bacteria, all of which can help manage heart disease risk and improve overall heart function.
Strawberries are Higher in Vitamin C
High vitamin C intake has been linked to many health benefits, including a reduction in the risk of heart disease. Vitamin C functions as a powerful antioxidant in the body, protecting cells from oxidative damage.
Studies show that maintaining a higher vitamin C intake from healthy foods, such as berries, may protect against heart disease in people at high risk, including those with type 2 diabetes.
While both berries are a good source of vitamin C, strawberries contain about 177% more vitamin C than raspberries, making them a better option for boosting vitamin C levels.
Nutritional Snapshot
Here’s a side-by-side comparison of a 1-cup serving of strawberries and raspberries.
| | Strawberries | Raspberries |
| Calories | 48.6 | 64 |
| Carbs | 11.7 grams (g) | 14.6 g |
| Fiber | 3 g | 8 g |
| Protein | 1 g | 1.4 g |
| Folate | 36.5 milligrams (mg), 9% of the DV | 25.8 mg, 6.45% of the DV |
| Vitamin C | 89.4 mg, 99.3% of the DV | 32.2 mg, 35.7% of the DV |
| Manganese | 0.58 mg, 25% of the DV | 0.824 mg, 35.8% of the DV |
Strawberries and raspberries are both low in calories and nutrient-dense, providing fiber and some vitamins and minerals.
While raspberries are higher in fiber, strawberries are a better source of vitamin C and folate, a B vitamin that’s required for cellular division, DNA synthesis, and the maturation of red blood cells.
Which Should You Choose?
Though strawberries and raspberries have some important differences, both can be enjoyed as part of a heart-healthy diet.
Including more berries in your meals and snacks can increase your intake of nutrients known to protect and support your heart, such as fiber, vitamin C, folate, and anthocyanins.
That said, if you’re looking for the most fiber-rich of the two, raspberries are the better option, packing more than double the amount found in strawberries.
