Calories in Strawberries: Nutrition Facts & Serving Sizes
Per 1 medium (1-1/4" dia) (12g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A cup of whole strawberries (144g) contains about 46 calories with 11.1g of carbs, 1g of protein, and 0.4g of fat, making strawberries one of the lowest-calorie, most nutritious berries available. Per 100g, strawberries provide 32 calories with 7.7g of carbs, 0.7g of protein, 0.3g of fat, and 2g of fiber. The standout micronutrient is vitamin C at 58.8mg per 100g, covering about 65% of the daily recommended intake in a single cup. Folate is at 24mcg per 100g. Strawberries are one of the few fruits low enough in carbs to fit into lower-carb eating plans. The high water content gives them a very low calorie density, meaning you can eat a large volume for minimal calories. Strawberries are widely available year-round in fresh and frozen forms, making them one of the most practical low-calorie fruits for adding to protein shakes, oatmeal, and Greek yogurt.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup, pureed (232g) | 74.2 | 1.6g | 17.9g | 0.7g | 4.6g |
| 1 large (1-3/8" dia) (18g) | 5.8 | 0.1g | 1.4g | 0.1g | 0.4g |
| 1 cup, sliced (166g) | 53.1 | 1.2g | 12.8g | 0.5g | 3.3g |
| 1 pint as purchased, yields (357g) | 114.2 | 2.5g | 27.5g | 1.1g | 7.1g |
| 1 cup, halves (152g) | 48.6 | 1.1g | 11.7g | 0.5g | 3g |
| 1 medium (1-1/4" dia) (12g) | 3.8 | 0.1g | 0.9g | 0g | 0.2g |
| 1 extra large (1-5/8" dia) (27g) | 8.6 | 0.2g | 2.1g | 0.1g | 0.5g |
| 1 serving (147g) | 47 | 1g | 11.3g | 0.4g | 2.9g |
| 1 cup, whole (144g) | 46.1 | 1g | 11.1g | 0.4g | 2.9g |
| 1 small (1" dia) (7g) | 2.2 | 0g | 0.5g | 0g | 0.1g |
| 100g | 32 | 0.7g | 7.7g | 0.3g | 2g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 32 | 2% |
| Protein | 0.7g | 1% |
| Total Fat | 0.3g | |
| Total Carbohydrates | 7.7g | 3% |
| Dietary Fiber | 2g | 7% |
| Sugars | 4.9g | 10% |
| Sodium | 1mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 16mg | 1% |
| Iron | 0.4mg | 2% |
| Potassium | 153mg | 3% |
| Vitamin A | 1mcg | 0% |
| Vitamin C | 58.8mg | 65% |
| Magnesium | 13mg | 3% |
| Phosphorus | 24mg | 2% |
| Zinc | 0.1mg | 1% |
| Selenium | 0.4mcg | 1% |
| Folate | 24mcg | 6% |
| Niacin (B3) | 0.4mg | 3% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Strawberries
Strawberries are one of the most nutritionally efficient fruits relative to their calorie content. The 58.8mg of vitamin C per 100g is exceptional, providing roughly 65% of the daily recommended intake in a single cup. Vitamin C is critical for collagen synthesis, which supports joint integrity and connective tissue health in those who lift heavy. It also enhances iron absorption from plant foods and supports immune function.
Strawberries contain several antioxidants including anthocyanins (which give them their red color), quercetin, and ellagic acid. These compounds help neutralize free radicals produced during intense exercise and have been associated with reduced inflammation. Eating antioxidant-rich foods consistently can support recovery between training sessions.
The 24mcg of folate per 100g contributes to DNA synthesis and cell repair, which is relevant during periods of heavy training when muscle fiber turnover is high. The 2g of fiber per 100g supports gut health and slows the absorption of the natural sugars in strawberries, moderating the glycemic impact.
Frozen strawberries retain most of their nutritional value and are often more affordable than fresh, making them a practical year-round choice for protein shakes and smoothies. A cup of frozen strawberries blended with a protein shake or Greek yogurt is one of the simplest, highest-value additions to any fitness diet.
Dietary Considerations
Strawberries are naturally gluten-free, vegan, and relatively keto-friendly at 7.7g of carbs per 100g. A cup serving has about 11.1g of carbs, which is manageable on many keto approaches. They are excellent for weight loss given their very low calorie density and high water content. Strawberries are one of the Environmental Working Group's 'Dirty Dozen' fruits with higher pesticide residue; buying organic is worth considering if consumed frequently.
Daily Intake (100g)
100g of strawberry provides 2% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in strawberries?
A cup of whole strawberries (144g) has about 46 calories. Per 100g, strawberries contain 32 calories. A single large strawberry (27g) has about 8.6 calories. Strawberries are one of the lowest-calorie fruits available.
Are strawberries good for weight loss?
Yes, strawberries are excellent for weight loss. At only 46 calories per cup, they provide significant volume, sweetness, and 3g of fiber that helps with satiety. They work well as a sweet snack, smoothie ingredient, or oatmeal topping without adding many calories.
How much protein in strawberries?
Strawberries contain 0.7g of protein per 100g. A cup has about 1g of protein. Strawberries are not a protein source but pair well with high-protein foods like Greek yogurt, protein powder, or cottage cheese.
Are strawberries high in vitamin C?
Yes, strawberries are one of the best food sources of vitamin C. A cup of strawberries provides about 85mg of vitamin C, which is more than a medium orange. Per 100g, strawberries contain 58.8mg, covering about 65% of the daily recommended intake.
Are strawberries keto-friendly?
Strawberries are one of the better fruits for keto. A cup has about 11.1g of carbs, which can fit into a daily keto carb budget if planned carefully. Eating half a cup (about 5.5g carbs) makes them easily keto-compatible.
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