How Many Calories in Strawberries? Nutrition Facts & Macros
One cup of strawberries (144g) has 46 calories
Protein 1g · Carbs 11.1g · Fat 0.4g
Strawberries are one of the most popular berries worldwide — naturally sweet, low in calories, and packed with vitamin C. Whether you're tracking calories for weight loss, following a keto diet, or simply looking for a healthy snack, knowing the exact nutrition facts matters. Here's everything you need to know about strawberry calories and macros, based on USDA data. Strawberries are about 91% water, making them one of the most hydrating fruits you can eat.
134 kJ · per 100g · Water: 91 g
Calorie Calculator: Strawberry
144 g Strawberry contains 46 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup whole (144g) | 46 kcal | 1g | 11.1g | 0.4g |
| 1 cup halves (152g) | 49 kcal | 1g | 11.7g | 0.5g |
| 1 medium strawberry (12g) | 4 kcal | 0.1g | 0.9g | 0g |
| 1 large strawberry (18g) | 6 kcal | 0.1g | 1.4g | 0.1g |
| 100 grams | 32 kcal | 0.7g | 7.7g | 0.3g |
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Strawberry — Nutrition Facts
| Strawberry | 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 |
| Folate | 24 mcg |
| Manganese | 0.386 mg |
| Water | 91 g |
Source: USDA FoodData Central (FDC ID: 167762) · Data verified April 2026
Variations
Frozen strawberries (unsweetened)
About 35 calories per 100g — slightly higher than fresh due to water loss during freezing. Similar macros. Retain most vitamin C. Convenient year-round option with comparable nutrition to fresh.
Dried strawberries
About 375 calories per 100g — over 10x more calorie-dense than fresh due to water removal. Concentrated sugars (~70g per 100g). Easy to overconsume. Best used sparingly as a topping or trail mix ingredient, not as a snack substitute for fresh.
Dietary Perspectives
For Weight Loss
Strawberry is one of the lowest-calorie fruits at just 32 kcal per 100 g with 91% water content. A large 150 g serving delivers only 48 kcal while providing 3 g of fiber. The sweetness (4.9 g sugar/100 g) satisfies sweet cravings at a fraction of the calories of desserts. Excellent as a volume food — you can eat a large bowl for very few calories.
For Athletic Performance
Strawberries provide 7.7 g of carbohydrates per 100 g with a low glycemic index (GI ~41), offering gradual energy release. They contain 153 mg of potassium per 100 g and are rich in vitamin C and polyphenols, which have been studied for reducing exercise-induced oxidative stress. Better as a recovery snack than pre-workout fuel due to lower carb density — blend into a smoothie with banana for a complete option.
For Keto
One of the best fruits for keto — strawberries have only 5.7 g of net carbs per 100 g (7.7 g carbs − 2 g fiber). A 150 g serving contains just 8.5 g net carbs. With 91% water content and only 4.9 g sugar per 100 g, strawberries are a refreshing keto-friendly option for satisfying sweet cravings while staying within carb limits.
Frequently Asked Questions
How many calories in strawberries?
One cup of whole strawberries (144g) contains approximately 46 calories. Per 100g, raw strawberries have only 32 calories — making them one of the lowest-calorie fruits available. A single medium strawberry (12g) has just 4 calories, and a large strawberry (18g) has about 6 calories.
Are strawberries good for weight loss?
Strawberries are excellent for weight loss. At only 32 calories per 100g, they're one of the lowest-calorie fruits. They're 91% water, which helps with hydration and satiety. They also provide 2g of fiber per 100g to keep you feeling full. One whole cup has just 46 calories — you can eat a generous portion without exceeding your calorie budget.
How many carbs in strawberries?
One cup of whole strawberries (144g) contains about 11.1g of total carbohydrates, including 7g of sugar and 2.9g of fiber. Per 100g, strawberries have 7.68g of carbs. This is significantly lower than most fruits — bananas have 22.8g and grapes have 18.1g per 100g.
Are strawberries keto-friendly?
Strawberries are one of the most keto-friendly fruits. With only 7.68g total carbs and 2g fiber per 100g, they have about 5.68g net carbs per 100g. A half-cup serving (72g) has just 4.1g net carbs, which fits easily into a 20-50g daily carb limit. They're a much better choice than bananas (20.2g net carbs) or grapes (17.3g net carbs).
How much vitamin C in strawberries?
Strawberries are a rich source of vitamin C. One cup (144g) provides about 85mg of vitamin C, which is 94% of the daily recommended intake. Per 100g, strawberries contain 58.8mg of vitamin C — more than oranges (53.2mg per 100g). Just 8 medium strawberries cover your entire daily vitamin C needs.
Are strawberries a superfood?
While 'superfood' isn't a scientific term, strawberries pack impressive nutrition for their calorie count. Per 100g, they provide 58.8mg vitamin C (65% DV), 0.386mg manganese (17% DV), and 24mcg folate — all for just 32 calories. They're also rich in antioxidants including anthocyanins and ellagic acid. Few foods offer this nutrient density at such low calorie cost.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Strawberry | 32 | 0.67g | 7.68g | 0.3g |
| Banana | 89 | 1.09g | 22.84g | 0.33g |
| Blueberry | 57 | 0.74g | 14.49g | 0.33g |
| Raspberry | 52 | 1.2g | 11.94g | 0.65g |
| Orange | 47 | 0.94g | 11.75g | 0.12g |
per 100g
At only 32 kcal per 100g, strawberries are one of the lowest-calorie fruits — less than half the calories of bananas (89 kcal). They also provide 58.8mg of vitamin C per 100g, more than oranges.
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