Strawberries vs. Blueberries: Which Is Better for Blood Sugar and Antioxidants?

Key Takeaways

• Strawberries and blueberries are both low-glycemic fruits that can fit into a blood sugar-friendly diet.
• Strawberries contain about half as much sugar as blueberries, giving them a slight advantage for blood sugar.
• Blueberries provide more anthocyanins (a type of antioxidant), while strawberries are rich in vitamin C.

Strawberries and blueberries are both nutrient-rich, low-glycemic fruits that can fit into a blood sugar-friendly eating pattern. Although strawberries contain less sugar than blueberries, both are unlikely to cause blood sugar spikes. They’re also packed with antioxidants that may support heart health and help protect cells from damage.

Which Is Better for Blood Sugar?

Strawberries have about half the amount of sugar as blueberries, but both strawberries and blueberries are considered to be lower in sugar in the fruit category.¹ They are both considered low glycemic index (GI) foods, meaning they are less likely to cause rapid blood sugar spikes.²

Despite the sugar content of fruit, eating fruit doesn’t affect the body the way eating sugary or processed foods like candy, soda, or white bread do. Fruits also contain fiber, water, and beneficial nutrients like vitamins, minerals, and antioxidants that affect the way the body reacts to the sugar, and provide benefits that are typically lacking in high-sugar foods.

Some research has suggested:³¹

• People with diabetes who eat fruit in moderation may experience decreased fasting blood sugar.
• An association between regularly consuming the bioactive compounds found in berries and reduced risks of inflammation, heart disease, and type 2 diabetes.
• Berries may help improve insulin resistance in adults who are overweight or have obesity.

Plant-based diets overall, include fruits, vegetables, and legumes, have been shown to help with blood sugar control.³

Which Berry Is Better for Antioxidants?

Strawberries and blueberries contain antioxidants such as:³

• Vitamin C
• Folic acid
• Manganese
• Polyphenols (such as anthocyanins, and tannins)

Strawberries have about six times more vitamin C than blueberries, and are also higher in folate. Blueberries have more anthocyanins (plant pigments with antioxidant properties).⁴⁵⁶

The antioxidants in berries help protect cells from damage due to oxidative stress (an imbalance of free radicals and antioxidants in the body). Anthocyanin, found in strawberries and blueberries, may help to reduce the risk of some health conditions, such as heart disease, type 2 diabetes, dementia, and certain cancers.⁵

One study showed that the antioxidants in strawberries may help lower biomarkers of inflammation and endothelial dysfunction and provide heart protective effects for adults with obesity and high cholesterol.⁷

Wild blueberries contain more antioxidants than cultivated blueberries, but all blueberries are high in antioxidants.⁸

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Other Benefits of Strawberries and Blueberries

Benefits of strawberries and blueberries may include:⁴⁶

• Low in calories, carbohydrates, and fats (beneficial if you need to limit these nutrients)
• High in fiber, polyphenols, and micronutrients such as vitamin C and folic acid
• Lower in sugar than many other fruits
• Are easy to include in your diet, and make for a quick, nutrient-dense snack

Nutrition Comparison

The following table includes the nutrition information for 1 cup (144 grams [g]) of raw whole strawberries and 1 cup (148 g) of raw blueberries.⁴⁶

​	​Strawberries (1 cup)	​Blueberries (1 cup)
​Calories	​50	​89.6
​Carbohydrates	​11 g	​20.4 g
​Total Sugar	​6.8 g	​13.1 g
​Calcium	​23.8 milligrams (mg)	​16.8 mg
​Magnesium	​17.5 mg	​8.68 mg
Phosphorus	32.2 mg	18.2 mg
Potassium	225 mg	120 mg
Manganese	0.52 mg	0.59 mg
Vitamin C	83.4 mg	11.3 mg

How to Add More Berries to Your Diet

While strawberries and blueberries are less likely than some fruits to quickly raise blood sugar, pairing them foods that contain fiber, protein, or beneficial fats can further slow the rise in blood sugar. For example, try sprinkling berries and nuts on plain low-fat Greek yogurt.¹

Berries are very versatile and can be included in your menu in ways such as:

• On whole grain cereals, oatmeal, or muesli
• Mashed and spread on whole grain toast
• Used in salads
• Mixed into yogurt
• Blended into smoothies
• Added to low fat cottage cheese or ricotta
• Included in baked goods, such as oatmeal or bran muffins
• On their own or paired with other nutritious foods as a healthy snack

DATE . 8/Aug/2026