How Many Calories in Strawberries? Nutrition Facts & Macros
A cup of halved strawberries (152g) has 49 calories
Protein 1g · Carbs 11.7g · Fat 0.5g
Strawberries are one of the lowest-calorie fruits you can eat — just 32 kcal per 100g, packed with vitamin C, and naturally sweet. Whether you're adding them to smoothies, topping yogurt, or eating them fresh, knowing the exact nutrition facts helps you make informed choices. Here's everything you need to know about strawberry calories and macros, based on USDA data. Strawberries are about 91% water, making them incredibly hydrating, and they contain more vitamin C per 100g than oranges — 58.8 mg (65% of the daily value).
134 kJ · per 100g · Water: 90.95 g
Calorie Calculator: Strawberries
152 g Strawberries contains 49 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup halved (152 g) | 49 kcal | 1g | 11.7g | 0.5g |
| 1 medium (12 g) | 4 kcal | 0.1g | 0.9g | 0g |
| 100 grams | 32 kcal | 0.7g | 7.7g | 0.3g |
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Strawberries — Nutrition Facts
| Strawberries | per 100g |
|---|---|
| Calories | 32 kcal |
| Protein | 0.67 g |
| Fat | 0.3 g |
| Carbs | 7.68 g |
| Fiber | 2 g |
| Sugar | 4.89 g |
| Sodium | 1 mg |
| Potassium | 153 mg |
| Magnesium | 13 mg |
| Phosphorus | 24 mg |
| Vitamin C | 58.8 mg |
| Vitamin B6 | 0.047 mg |
| Folate | 24 mcg |
| Manganese | 0.386 mg |
| Water | 90.95 g |
Source: USDA FoodData Central (FDC ID: 167762) · Data verified April 2026
Variations
Fresh strawberries (raw)
32 kcal per 100g. Fresh raw strawberries at their natural state. Best nutritional profile — vitamin C (58.8 mg) is at its peak. Choose firm, bright red berries with fresh green caps. Avoid berries with white tips (underripe) or soft spots.
Frozen strawberries (unsweetened)
Approximately 35 kcal per 100g — nutritionally similar to fresh. Frozen at peak ripeness, they retain most nutrients though vitamin C may be slightly lower. More affordable, available year-round, and perfect for smoothies, oatmeal, and baking.
Dried strawberries
Approximately 375 kcal per 100g — over 11x the calories of fresh strawberries. Water is removed, concentrating sugars. Most commercial dried strawberries have added sugar or are sugar-infused. Check the label carefully for "no sugar added" versions. Use sparingly as a topping for cereal or salads, not as a snack by the handful.
Dietary Perspectives
For Weight Loss
Strawberries are extremely low in calories at just 32 kcal per 100g — one of the lowest among all fruits. A full cup of halved strawberries (152g) provides only 49 kcal. With 91% water content and 2.0g of fiber per 100g, they're filling and hydrating. Their natural sweetness satisfies sugar cravings at minimal calorie cost. Add to yogurt, smoothies, or eat as a refreshing standalone snack. The high water and fiber combination keeps you feeling full longer.
For Athletic Performance
Strawberries are a good pre- and post-workout choice. Their outstanding vitamin C content (58.8 mg per 100g) supports muscle recovery and immune function after intense exercise. Quick-digesting carbs provide easily accessible energy. Natural electrolyte support with potassium (153 mg) helps with hydration. Easy to eat during competition or between training sets. Add to post-workout smoothies with protein for optimal recovery.
For Keto
Strawberries are one of the BEST keto fruits — with only 5.68g net carbs per 100g (7.68g carbs minus 2.0g fiber), they're half the net carbs of blueberries (12.1g). A small portion of 50g has just 2.8g net carbs — easy to fit into any keto plan. Even a full cup (152g) with ~8.6g net carbs is manageable. Use in keto desserts with whipped cream, add to smoothies with MCT oil, or enjoy as a fresh snack. Dip in dark chocolate for a keto-friendly treat. Much better than most fruits for staying in ketosis.
Frequently Asked Questions
How many calories are in strawberries?
A cup of halved strawberries (152g) contains approximately 49 calories. Per 100g, raw strawberries have just 32 calories. A single medium strawberry (12g) has about 4 calories. Strawberries are one of the lowest-calorie fruits available, making them a perfect snack for any diet.
Are strawberries good for you?
Absolutely — strawberries are nutritional powerhouses. They're an outstanding source of vitamin C (58.8 mg per 100g — more than oranges!), which supports immune function and skin health. They also provide folate (24 µg), manganese (0.386 mg), and potassium (153 mg). At 91% water content, they're very hydrating. Their bright red color comes from anthocyanins and ellagic acid — antioxidants linked to heart health and anti-inflammatory benefits.
Are strawberries keto-friendly?
YES — strawberries are one of the best keto fruits! With only 5.68 g of net carbs per 100g (7.68g carbs minus 2.0g fiber), they're among the lowest-carb fruits available. A cup of halved strawberries (152g) has about 8.6g net carbs — manageable within a daily keto budget of 20-50g. A small 50g portion has just 2.8g net carbs. Much more keto-friendly than blueberries (12.1g net carbs per 100g).
Strawberries vs blueberries — which is better?
Both are excellent but serve different strengths. Strawberries win on: fewer calories (32 vs 57 kcal per 100g), less sugar (4.89 vs 9.96g), far more vitamin C (58.8 vs 9.7 mg), and lower net carbs (5.68 vs 12.09g) — making them better for keto and weight loss. Blueberries win on: significantly more anthocyanins (antioxidants) linked to brain health. For low-carb diets and vitamin C, choose strawberries. For antioxidant power, choose blueberries.
How to store strawberries?
Store unwashed strawberries in the fridge — they'll last 3-7 days. Wash them just before eating, not before storing, as moisture accelerates spoilage. Remove any moldy berries immediately to prevent spreading. For longer storage, freeze them: spread on a baking sheet, freeze for 2 hours, then transfer to a freezer bag. Frozen strawberries keep for 6+ months and retain most of their nutrients.
How much vitamin C is in strawberries?
Strawberries contain 58.8 mg of vitamin C per 100g — that's 65% of the daily value and more than oranges (53.2 mg per 100g). A single cup of halved strawberries (152g) provides about 89 mg of vitamin C — almost 100% of your daily needs. Vitamin C supports immune function, collagen production, and iron absorption. Eating strawberries raw preserves the most vitamin C, as heat degrades it.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Strawberries | 32 | 0.67g | 7.68g | 0.3g |
| Blueberries | 57 | 0.74g | 14.49g | 0.33g |
| Watermelon | 30 | 0.61g | 7.55g | 0.15g |
| Banana | 89 | 1.09g | 22.84g | 0.33g |
| Apple | 52 | 0.26g | 13.81g | 0.17g |
per 100g
Per 100g, strawberries have just 32 kcal — similar to watermelon (30 kcal), nearly half the calories of blueberries (57 kcal), and far less than bananas (89 kcal). Strawberries have less sugar (4.89g) than both blueberries (9.96g) and watermelon (6.2g). For the lowest carbs and most vitamin C among fruits, strawberries are hard to beat.
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