Source: USDA FoodData Central · Raw · Data verified by CaloriesCalc
32
kcal
per 100g, raw
7.7
g
Carbs
0.7
g
Protein
0.3
g
Fat
2.0
g
Fiber
4
kcal per berry (12g)
49
kcal per cup (152g)
23
kcal per oz (28g)
✔ Ultra low calorie✔ High in vitamin C✔ Keto-friendly✔ Fat free✔ Gluten free✔ Vegan
🍓
🔥Only 32 kcal per 100g
🛡Excellent source of vitamin C
🍃Rich in antioxidants
✅Keto-friendly fruit
❤️Supports heart health
🩸May may support blood sugar management
🍓 Calculate Calories for Any Strawberry Weight
Weight100g
Nutrition Facts
Per 100g (raw strawberries)
* % Daily Value based on a 2,000 kcal diet.
Quick summary: Strawberries contain just 32 calories per 100g — one of the lowest-calorie foods you can eat. A whole cup provides only 49 calories with 89mg of vitamin C (99% of daily value), 3g of fiber, and powerful antioxidants including anthocyanins and ellagic acid. With 91% water content and only 5.7g of net carbs per 100g, strawberries are exceptional for weight loss, immune health, and are one of the few fruits suitable for ketogenic diets.
Vitamins & Minerals — per 100g
Nutrient
Amount
% Daily Value
Bar
Vitamin C
58.8 mg
65%
Manganese
0.39 mg
17%
Folate (B9)
24 µg
6%
Potassium
153 mg
3%
Vitamin K
2.2 µg
2%
Magnesium
13 mg
3%
Copper
0.05 mg
6%
Vitamin B6
0.05 mg
3%
Phosphorus
24 mg
2%
Calcium
16 mg
1%
Calories in Strawberries by Weight
Weight
Calories
Carbs
Protein
Fat
Calories in Different Strawberry Servings
Serving
Weight
Calories
Carbs
Net Carbs
Vitamin C
1 small berry
8g
3 kcal
0.6g
0.5g
4.7mg
1 medium berry
12g
4 kcal
0.9g
0.7g
7.1mg
1 large berry
18g
6 kcal
1.4g
1.0g
10.6mg
⭐ 1 cup whole (8 berries)
152g
49 kcal
11.7g
8.6g
89mg
1 cup halved
166g
53 kcal
12.8g
9.5g
98mg
1 oz (about 3 berries)
28g
9 kcal
2.2g
1.6g
16.5mg
Half pint (170g)
170g
54 kcal
13.1g
9.7g
100mg
How do strawberries fit your daily calorie goal?
Calculate your TDEE to see how many servings fit your budget
Strawberries are 91% water — one of the highest water content foods. Net carbs (carbs minus fiber) are only 5.7g per 100g, making them one of the few fruits compatible with ketogenic diets.
Micronutrient Highlights
🛡
Vitamin C
58.8 mg
65% Daily Value
Immune support, collagen, iron absorption
🔬
Manganese
0.39 mg
17% Daily Value
Activates antioxidant enzymes
🍃
Anthocyanins
~35 mg
Antioxidant
Anti-inflammatory, brain protective
🌿
Fiber
2.0 g
7% Daily Value
Supports digestion & gut health
⚡
Potassium
153 mg
3% Daily Value
Supports heart & muscle function
💧
Water
91%
Very high hydration
Highest water content among berries
Strawberry Health Benefits & Nutrition
Why Strawberries Are Exceptional for Weight Loss
At 32 kcal per 100g, strawberries are one of the lowest-calorie foods that can genuinely satisfy a sweet craving. A full cup (152g) provides only 49 calories — less than half a banana — while delivering significant fiber (3g), natural sweetness, and a feeling of fullness due to 91% water content. Research suggests that high water-content foods consumed before or during meals reduce overall calorie intake without affecting satiety.
Strawberries and Blood Sugar — Better Than You Think
Despite their sweet taste, strawberries have a very low glycemic index of approximately 40. Their anthocyanins — the pigments that give strawberries their red colour — have been shown in clinical studies to may support blood sugar management by up to 18% with regular consumption. A 2020 study published in Nutrients found that eating strawberries with a high-carb meal significantly reduced post-meal blood glucose spikes compared to the same meal without strawberries.
Anthocyanins — the Anti-inflammatory Powerhouse
Strawberries contain approximately 35mg of anthocyanins per 100g — the same class of compounds that make blueberries famous. These flavonoids cross the blood-brain barrier and have been linked in research to improved memory, reduced cognitive decline, and lower risk of Parkinson's disease. Regular berry consumption (3+ servings per week) is one of the most consistently supported dietary patterns for long-term brain health.
Ellagic Acid and Cancer Research
Strawberries are among the richest dietary sources of ellagic acid — a polyphenol with demonstrated Antioxidant support properties in laboratory and animal studies. While human clinical evidence is still developing, population studies consistently show that high berry consumption correlates with lower rates of several cancers, particularly oesophageal and colon cancer. The mechanism likely involves ellagic acid's ability to inhibit carcinogen activation and promote cancer cell apoptosis.
Strawberries contain 32 calories per 100g. A cup of whole strawberries (152g) has 49 calories. A single medium strawberry (12g) has about 4 calories. Use the slider above to calculate calories for any weight.
Are strawberries keto?
Yes — strawberries are one of the best keto-friendly fruits. With only 5.7g of net carbs per 100g, a reasonable serving (½ cup, 76g) contains about 4.3g of net carbs, fitting easily into a daily keto limit of 20–50g. Most other fruits are not keto-compatible, making strawberries a popular choice.
How much vitamin C is in strawberries?
Strawberries contain 58.8mg of vitamin C per 100g — 65% of the daily recommended value. A cup of strawberries (152g) provides approximately 89mg of vitamin C, which meets or exceeds the adult daily requirement of 65–90mg. Gram for gram, strawberries actually contain more vitamin C than oranges.
Are strawberries good for weight loss?
Yes — strawberries are ideal for weight loss. At 32 kcal per 100g, you can eat a generous 300g bowl for under 100 calories. Their 91% water content and 2g fiber per 100g create strong satiety. Their natural sweetness also helps reduce cravings for high-calorie sweets.
Can diabetics eat strawberries?
Yes — strawberries are one of the best fruits for people with diabetes. They have a low glycemic index (~40), and their anthocyanins have been shown in clinical studies to may support blood sugar management. Regular strawberry consumption is associated with improved blood sugar control. Standard portions (1 cup) are generally appropriate.
How many strawberries is one serving?
A standard serving of strawberries is 1 cup whole (152g / about 8 medium berries) at 49 calories. For a snack, 5–6 large berries (~90g, 29 calories) is a common portion. For tracking purposes, weighing on a kitchen scale is most accurate as berry sizes vary significantly.
Are frozen strawberries as nutritious as fresh?
Almost identical. Strawberries are typically frozen within hours of picking, which preserves most nutrients. Vitamin C content in frozen strawberries averages about 10–15% lower than fresh due to blanching and storage. All other nutrients — fiber, antioxidants, minerals — are virtually unchanged. Frozen strawberries without added sugar are nutritionally equivalent to fresh.
