Raspberries Vs Strawberries – Nutrition To Storage And More

Raspberries and strawberries are two of the best fruits you can eat, for health and taste. They’re both versatile and wonderful to use in romantic settings, deserts and smoothies. They’re both berries and interchangeable. Therefore, let’s compare the two in every aspect, raspberries vs strawberries.

Raspberries and strawberries contain similar nutritional value but strawberries contain over twice as much Vitamin C. They both can be stored in the refrigerator for seven days and the freezer for 12 months. Raspberries cost 158% more on average than strawberries.

This article will dive into much more detail about the nutritional contents and make direct comparisons between the two. I’ll explain how each one can be stored and how to do it the best way. In addition, I’ll list prices of each, from three different supermarkets.

Smoothie Tip: Adding frozen strawberries or raspberries, instead of ice, enhances the flavor and nutrient content. The secret to an easy smoothie with frozen items is having a blender powerful enough to handle the workload.

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Disclaimer: Some links in this article are affiliate links which means I may earn a small commission at no extra cost to you. As an Amazon associate I earn from qualifying purchases.

Raspberry vs Strawberry Nutrition

While shopping, deciding between raspberries and strawberries is a difficult decision. Often times it may come down to which current fruit on display look more fresh than the other. If you’re making a decision on nutrition alone, you’ll need to know, are raspberries better for you than strawberries?

Raspberries are not better for you than strawberries. They both contain similar nutrition value per cup. Strawberries have less calories and over double the percentage of Vitamin C than raspberries.

Below is a table showing the direct comparison of nutrients per one cup of raw fruit.

Nutrient Raspberries
1 Cup Raw
1 Cup Raw
Calories 64 48.6
Protein 1.5 g 1.0 g
Carbohydrates 14.7 g 11.7 g
Sugars 5.4 g 7.4 g
Vitamin A 40.6 IU 18.2 IU
Vitamin C 32.2 mg 89.4 mg
Vitamin K 9.6 mcg 3.3 mcg
Folate 25.8 mcg 36.5 mcg
Calcium 30.7 mg 24.3 mg
Magnesium 27.1 mg 19.8 mg
Phosphorus 35.7 mg 36.5 mg
Potassium 186 mg 233 mg


The biggest difference between the two berries is the percentage of Vitamin C 1. Raspberries contain 54% of the daily value, while strawberries contain 149%. Otherwise the number of other nutrients are similar to each other 2.


Berries are very high in antioxidants compared to other fruits and foods 3. Wild blueberries have the highest. Raspberries have 6,058 and strawberries have 5,938. They are almost equal in antioxidants. Below is a list showing the total number of antioxidants per cup in the different berries and fruit.

  • Wild blueberries – 13,427
  • Cultivated blueberries – 9,019
  • Cranberries – 8,983
  • Blackberries – 7,701
  • Raspberries – 6,058
  • Strawberries – 5,938
  • Black plums – 4,873
  • Sweet cherries – 4,873
  • Red grapes – 2,016

Antioxidants are important for your health because they fight free radicals. Free radicals can damage the body’s cells causing oxidative stress. Antioxidants have been shown to reduce the risk of diseases 4.

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Raspberries vs Strawberries – How To Store Them

Storing Raspberries

Storing your raspberries is essential. If you leave them out in an improper container, they will spoil quickly. Sometimes it isn’t easy to see whether or not a raspberry has gone bad. It might be the inside has turned bad but the outside still looks fresh.

Storing Strawberries

You can say that any food tastes best when it is fresh. However, there’s just something about biting into a fresh strawberry. A fresh strawberry has an excellent firm outer layer with a soft inside.

If you don’t store strawberries properly, you’ll miss out on those delicious bites as the strawberry becomes soft and sour. So here is everything you need to know about storing raspberries and strawberries.

The Best Way to Store Raspberries

Good quality fruit adds up at the register pretty quickly. You’ll want them to last as long as possible and avoid throwing them away because they went bad. Therefore, what’s the best way to store raspberries?

The best way to store raspberries is to place them in a vented container and store them in the refrigerator. Check them daily and remove any raspberry which may have turned sour. One bad raspberry can spoil other ones quicker.

If raspberries are left on the counter, they’ll go bad in a few days. Of all the small fruits, raspberries have one of the shortest shelf lives 5.

The container which they came in is okay to use while storing them in the fridge. It’s better to leave them near the front of the shelf, so you don’t forget about them. Removing any bad ones will help the others last much longer 6.

The Best Way To Store Strawberries

Just like raspberries, you’ll want to preserve as many strawberries as possible. Therefore, what is the best way to store strawberries?

The best way to store strawberries is to place them in a ventilated container and store them in the refrigerator. Check the strawberries every day and remove any which may have turned bad to help preserve the fresh ones longer.

The container the strawberries came in can be used and is ventilated. In addition, you can place the strawberries on a plate and wrap them with plastic wrap. Once you have it covered, poke tiny holes in the wrap so that the strawberries can breathe 7.

Don’t leave the strawberries out on the counter. They will go sour quickly 8. In addition, don’t put the strawberries in fruit bowls that contain other fruit, like bananas. This will accelerate the process of them going bad because of the ethylene gases.

As discussed with the raspberries, be sure to check up on the strawberries every day. If you spot one that is going bad, remove it immediately 9.

Have you ever stored strawberries and grapes together, or may be thinking about it? You may be surprised at the answer which you can find out right now in my blog post, Can You Store Strawberries And Grapes Together?

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Can You Freeze Raspberries?

Raspberries can be frozen. The best way to freeze raspberries is to place them in a freezer bag and remove as much air as possible. Raspberries can remain frozen up to 12 months. 

When you decide to take the raspberries out of the freezer to eat them, they may be mushy on the inside, even though they look fine from the outside. The reason for this is when ice crystals form, they cut through the pulp on the inside.

Placing them in a freezer bag is the best way to avoid freezer burn. In addition, using a freezer bag means there is less chance of the raspberries sticking together 10.

Another alternative would be to freeze them in a single layer in a tray. Understandably though, not everybody has the space for this.

How to Freeze Strawberries

Freeze strawberries by following these 7 steps:

  1. Carefully dry the strawberries with paper towels.
  2. Line a tray with parchment paper and place the dried strawberries on the paper.
  3. Flash freeze the tray of strawberries by placing the tray in a freezer for 6 hours uncovered. 
  4. Transfer the frozen strawberries to freezer bags.
  5. Write the date on the freezer bag.
  6. Remove as much of the excess air as possible.
  7. Store them in the freezer up to 12 months.

When freezing strawberries, they will not have their normal texture once you remove them. Therefore, freezing them may not be the best method for storing them unless you plan to use them in a recipe or add frozen to smoothies 11.

Much like with any fruit, when you store them in a freezer, the ice crystals cut into the fruit’s pulp and makes them mushy 12. 

If you decide you want to use the strawberries for smoothies, cakes or even in cereal, freezing them could be the best option.

How Long Do Raspberries Last?

Raspberries left out on the counter will last approximately two days. If raspberries are stored in a breathable container in the fridge, they can last up to 7 days. Stored in the freezer, raspberries last up to 12 months.

How Long Do Strawberries Last?

Strawberries left out on the counter will last up to two days. Strawberries stored in the refrigerator can last up to seven days. Stored in the freezer, strawberries can last up to 12 months.

When strawberries are frozen, if you want them to be as fresh as possible you should eat them within six months. After six months they will become less appetizing as time goes on.

What Happens If You Eat Strawberries Every day

Remember, just because something is good for you does not mean to overdo it. Too much of a good thing can become a bad thing. Therefore, let’s look at the question, what happens if you eat strawberries every day?

Eating strawberries every day helps provide your body with the essential vitamins, minerals and antioxidants needed to fight oxidative stress. The U.S. Food and Drug Administration recommend adults eat 1 1/2 to 2 cups of fruit per day. One serving of strawberries is equal to eating eight large strawberries. 

What Happens If You Eat Raspberries Every day?

Eating raspberries every day helps provide your body with the essential vitamins, minerals and antioxidants needed to fight oxidative stress. The U.S. Food and Drug Administration recommend adults eat 1 1/2 to 2 cups of fruit per day. One serving of raspberries is equal to eating one cup. 

When it comes to some fruits like raspberries and strawberries, it is fine to eat the recommended amount every day 13.

Raspberries vs Strawberries – Which Cost More?

I checked three different supermarkets located in my area of the East Coast. All three supermarkets are on different levels of pricing. Walmart is the most economical and Fresh Direct being the most expensive.

Across the board, raspberries cost much more than strawberries in all three supermarkets.


  • Organic Raspberries – 6 oz $3.94 ($5.25 per cup) 
  • Organic Strawberries – 16oz $2.96 ($1.48 per cup)

Fresh Direct:

  • Organic Raspberries – 6oz $6.99 ($9.32 per cup)
  • Organic Strawberries – 16oz $8.99 ($4.49 per cup)

Stop & Shop:

    • Organic Raspberries – 6oz $5.49 ($7.32 per cup)
    • Organic Strawberries – 16oz $4.99 ($2.49 per cup)

Strawberries contain more Vitamin C than strawberries and they both store the same. Therefore, since strawberries are much more affordable might explain why they’re more popular.

If cost is not a factor in your decision making, you may want to alternate both fruits for some variety and different taste.

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Article Resources: Foods For Anti-Aging follows strict guidelines to ensure our content is the highest journalistic standard. It's our mission to provide the reader with accurate, honest and unbiased guidance. Our content relies on medical associations, research institutions, government agencies and study resources. Learn more by reading our editorial policy.
  1. NutritionData: Raspberries[]
  2. NutritionData: Strawberries[]
  3. Oregon State University: Health and Healing Fact Sheets Strawberries[]
  4. National Center for Biotechnology Information: Berry Phenolic Antioxidants – Implications for Human Health?[]
  5. NC State Extension: Postharvest Handling and Storage of Blackberries and Raspberries[]
  6. Driscoll’s: Best Ways to Store Raspberries[]
  7. USDA: United States Standards For Grades of Washed and Sorted Strawberries for Freezing[]
  8. University of Illinois Extension: Strawberries & More[]
  9. University of California: Strawberries: Safe Methods to Store, Preserve, and Enjoy[]
  10. Michigan State University: Using, Storing and Preserving Raspberries[]
  11. National Center for Home Food Preservation: Freezing Strawberries[]
  12. Washington State University: Preserving Berries[]
  13. USDA: Raw Fruits Poster[]

Kevin Garce

Kevin Garce is a Certified Health Coach who encourages people by informing them on nutrition and food topics important to them. His years of research and knowledge inspire people to achieve their goals. Read more here About Me

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