How Many Calories in Strawberries?
FoodIdentifier.comOne cup of whole strawberries (144g) has 46 calories, 11.1g carbs, 1g protein, 2.9g fiber, and 7.1g sugar. Per USDA FoodData Central, raw strawberries provide 32 kcal per 100g — one of the lowest-calorie fruits. A cup delivers 84.7mg of vitamin C (94% Daily Value) and 220mg of potassium. Ten medium strawberries (~130g) have about 42 calories. These are standard USDA reference values.
🔬 Nutrition Facts — Per 1 Cup Whole Strawberries (144g)
Source: USDA FoodData Central · 2026
🥗 Key Ingredients & Nutrients at a Glance
📊 Quick Facts
- •1 cup whole (144g): 46 calories | 11.1g carbs | 7.1g sugar | 2.9g fiber
- •Per 100g (USDA): 32 kcal | 7.7g carbs | 4.9g sugar | 0.7g protein
- •10 medium strawberries (~130g): ~42 calories
- •1 cup halved (152g): ~49 calories
- •Water content: 84% — very hydrating
- •Vitamin C per cup: 84.7mg (94% Daily Value) — more than an orange
- •Fiber per cup: 2.9g (10% Daily Value)
- •Glycemic Index: 41 (low) | Glycemic Load: ~1 per cup (very low)
- •Sugar per cup: 7.1g — less than half a banana (14g)
- •Strawberry jam warning: 278 kcal per 100g — about 9x fresh strawberries
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📸 Try Free Food ScannerCalories in Strawberries (Per 100g, Per Cup, Per 10 Berries)
Strawberries are one of the lowest-calorie and most nutrient-dense fruits you can eat. One cup of whole strawberries (144g) has just 46 calories, 11.1g carbs, and 7.1g of natural sugar. Per USDA FoodData Central, raw strawberries provide 32 kcal per 100g — the lowest-calorie common fruit alongside watermelon. A cup delivers 84.7mg of vitamin C (94% of your Daily Value — more than an orange), 2.9g of fiber, and 220mg of potassium. Ten medium strawberries (~130g) have about 42 calories. These are generic USDA values — varieties vary slightly.
Why Strawberries Are the Lowest-Calorie Common Fruit
Strawberries have an energy density of just 0.32 calories per gram — the lowest of any common fruit, tied with watermelon (0.30). The reason is simple: 84% of a strawberry's weight is water. This means you can eat a generous portion (1 cup, 144g) for only 46 calories and feel just as full as you would from a 100-calorie snack of denser fruit. Strawberries also have the lowest sugar content of any common fruit (4.9g per 100g — less than watermelon, apples, bananas, grapes, and mango) and one of the lowest glycemic loads (about 1 per cup). A 2019 study in the British Journal of Nutrition found that adults with prediabetes who consumed strawberries had improved insulin sensitivity and reduced post-meal blood sugar spikes. The fiber (2g per 100g), water volume, and polyphenols work together to make strawberries one of the most satiating and blood-sugar-friendly fruits available.
🍓 Full Nutrition Facts — Raw Strawberries (Per 100g and Per Cup Whole 144g)
Complete nutrition facts for raw strawberries, based on USDA FoodData Central reference values. Strawberries are one of the best fruit sources of vitamin C and manganese.
| Nutrient | Per 100g | Per Cup Whole (144g) | % Daily Value (per cup) |
|---|---|---|---|
| Calories | 32 kcal | 46 kcal | — |
| Protein | 0.7 g | 1.0 g | 2% |
| Total Carbohydrate | 7.7 g | 11.1 g | 4% |
| • Dietary Fiber | 2.0 g | 2.9 g | 10% |
| • Total Sugars | 4.9 g | 7.1 g | — |
| Total Fat | 0.3 g | 0.4 g | 1% |
| Sodium | 1 mg | 1 mg | 0% |
| Vitamin C | 58.8 mg | 84.7 mg | 94% |
| Potassium | 153 mg | 220 mg | 5% |
| Folate | 24 mcg | 35 mcg | 9% |
| Manganese | 0.4 mg | 0.6 mg | 24% |
🍓 Strawberry Calories by Portion — Per 100g, Per Cup, Per 10 Berries
| Portion | Weight | Calories | Carbs | Sugar | Vitamin C |
|---|---|---|---|---|---|
| Per 100g | 100g | 32 kcal | 7.7g | 4.9g | 58.8mg |
| 1 cup whole ★ | 144g | 46 kcal | 11.1g | 7.1g | 84.7mg |
| 1 cup halved | 152g | 49 kcal | 11.7g | 7.4g | 89.4mg |
| 10 medium strawberries | 130g | 42 kcal | 10g | 6.4g | 76mg |
| 5 medium strawberries | 65g | 21 kcal | 5g | 3.2g | 38mg |
Fresh vs frozen unsweetened: Plain frozen strawberries have the same 32 calories per 100g as fresh — freezing does not add calories. A cup of frozen whole (150g) is about 48 calories. Sweetened frozen strawberries (with added sugar syrup) have about 66 kcal per 100g — double the calories. Always check the label: if the only ingredient is strawberries, it matches fresh. Strawberry jam: About 278 kcal per 100g — roughly 9 times the calories of fresh strawberries because it is concentrated sugar. A single tablespoon (20g) has 56 calories and 14g of sugar — more sugar than a full cup of fresh strawberries (7.1g).
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📸 Scan Your Food Free🍓 Strawberries vs Blueberries vs Raspberries — Full Comparison (Per 100g)
All three berries are excellent low-calorie, high-antioxidant choices, but they differ in key nutrients. Strawberries have the most vitamin C (58.8mg — 65% DV) and the fewest calories (32 per 100g). Raspberries have the most fiber (6.5g per 100g — the highest of any common fruit) and the fewest carbs (11.9g). Blueberries are in the middle on calories (57) and have the most antioxidants (anthocyanins). For weight loss, strawberries win on calories and vitamin C; for fiber, raspberries win; for antioxidants, blueberries win. All three are among the best fruit choices for any diet. See also our calories in blueberries page.
| Berry (per 100g) | Calories | Carbs | Sugar | Fiber | Vit C |
|---|---|---|---|---|---|
| 🍓 Strawberries ★ | 32 kcal | 7.7 g | 4.9 g | 2.0 g | 58.8 mg |
| 🫐 Blueberries | 57 kcal | 14.5 g | 9.7 g | 2.4 g | 9.7 mg |
| 🫐 Raspberries | 52 kcal | 11.9 g | 4.4 g | 6.5 g | 26.2 mg |
Practical Tips for Eating Strawberries
- Eat them plain or with protein: A cup of plain strawberries is 46 calories. Pair 1 cup with a half-cup of Greek yogurt (90 cal, 10g protein) for a 136-calorie snack with 11g protein that keeps you full for hours.
- Choose fresh or frozen unsweetened: Both have 32 kcal per 100g. Avoid sweetened frozen strawberries (66 kcal per 100g — double) and strawberry jam (278 kcal per 100g — 9 times). Check the ingredient list: if it says only 'strawberries,' it is plain.
- Use them as a natural sweetener: Add sliced strawberries to plain oatmeal, yogurt, or seltzer instead of honey or sugar. You get sweetness plus 84.7mg of vitamin C and 2.9g of fiber — nutrients that refined sugar does not provide.
- Wash right before eating: Strawberries absorb water and mold quickly if washed then stored. Keep them dry in the fridge and rinse just before eating. This extends shelf life from 2 days to 5–7 days.
- Eat 1–2 cups per day: One cup covers 94% of your daily vitamin C for 46 calories. Two cups covers your entire daily vitamin C for under 100 calories — one of the best nutrient-per-calorie deals in the produce aisle.
Strawberries and Weight Loss — Next Steps
Strawberries are one of the best fruits for weight loss — the lowest calories, lowest sugar, and highest vitamin C per cup of any common fruit. Here's how to use them effectively:
- Use them as a high-volume, low-calorie snack: 2 cups of strawberries (92 calories) is the same calories as a single ounce of almonds (164 calories) — but 14 times the volume. For hunger between meals, strawberries are hard to beat.
- Replace higher-calorie desserts: A cup of strawberries (46 cal) has fewer calories than a single chocolate truffle (75 cal), a scoop of ice cream (137 cal), or a chocolate bar (210 cal) — with 94% of your daily vitamin C and 2.9g of fiber.
- Swap jam for fresh: A tablespoon of strawberry jam (56 cal, 14g sugar) has more sugar than a full cup of fresh strawberries (7.1g sugar). Use sliced fresh strawberries on toast or yogurt instead of jam for the same sweetness with fewer calories and more nutrients.
- Don't fear the sugar: At 7.1g per cup, strawberries have less than half the sugar of a banana (14g) or an apple (19g). The glycemic load per cup is about 1 — one of the lowest of any fruit. The 2.9g of fiber slows the sugar absorption so much that the real blood sugar impact is minimal.
For your daily calorie and protein targets, use the Calorie Calculator and Protein Calculator. This is not medical advice — talk to your doctor.
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Try Free Food Scanner →📋 Nutrition data based on USDA FoodData Central. Values may vary by brand, preparation method, and serving size. Not a substitute for professional medical or dietary advice. Always consult a registered dietitian for personalized nutrition guidance.