Strawberry: Calories, Nutrition Facts, and Health Benefits (2026)

Strawberries contain 49 calories per 1 cup whole (152 g), providing 3 g of fiber and 11.7 g of carbohydrates. With 89.4 mg of vitamin C, they offer 99% of the daily value, making them a nutritious choice.

This page explores the nutritional profile of strawberries, focusing on their benefits and how they fit into various dietary goals. We will discuss the nutrition facts per serving, their impact on blood sugar, and comparisons with other fruits.

Strawberry Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table outlines the key nutrients found in strawberries, highlighting their contributions to a balanced diet.

Values are for 1 cup whole (152 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	49	32	2%
Protein	1.0 g	0.7 g	2%
Carbohydrates	11.7 g	7.7 g	4%
Fiber	3.0 g	2.0 g	11%
Sugar	7.4 g	4.9 g	-
Fat	0.5 g	0.3 g	1%
Vitamin C	89.4 mg	58.8 mg	99%
Potassium	233 mg	153 mg	5%
Folate	36 mcg	24 mcg	9%
Manganese	0.59 mg	0.39 mg	26%

About 85% of strawberry calories come from carbohydrates, 7% from protein and 7% from fat.

Strawberry by Health Goal

In this section, we evaluate how strawberries align with common dietary goals, providing insights for those looking to enhance their nutrition.

Goal	Rating	Why
Weight loss	Excellent	49 calories per serving with 3 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 4 per serving
Immunity	Excellent	Provides 89.4 mg vitamin C (99% DV)
Digestion	Good	3 g fiber per serving supports regularity
Heart health	Good	Potassium (233 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (1 g); best as a vitamin-rich choice, not a protein source

Strawberry and Blood Sugar

Glycemic index: 41. Glycemic load: 4 per serving.

Strawberry has a glycemic index of about 41 and a glycemic load of around 4 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Strawberry Compares to Other Fruits

The comparison table below illustrates how strawberries stack up against other fruits in terms of calories, sugar, and key nutrients.

Fruit (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Strawberry	32	4.9	2.0	58.8
Blueberry	57	10.0	2.4	9.7
Raspberry	52	4.4	6.5	26.2
Kiwi	61	9.0	3.0	92.7

Strawberry Myths, Checked

Strawberries are high in sugar , False. A cup of strawberries has only about 7 g sugar, among the lowest of common fruit.

Frozen strawberries are less nutritious , Misleading. Frozen berries are picked ripe and frozen fast, keeping most of their vitamin C and antioxidants.

How to Track Strawberry

Fruit portions are easy to misjudge, and the difference between 1 cup of strawberries and a larger helping changes the sugar and calories you log. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log strawberry accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see every fruit ranked by glycemic load, most nutrient-dense fruits ranked, and berries ranked by sugar and antioxidants.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by ripeness and variety. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of strawberries?

One cup of strawberries contains 49 calories. This makes them a low-calorie option for snacking or adding to meals.

Is strawberry good for weight loss?

Strawberries can be beneficial for weight loss due to their low calorie content and high fiber, which promotes satiety. One cup provides 3 g of fiber.

Can people with diabetes eat strawberry?

Yes, strawberries can be included in a diabetes-friendly diet. They have a glycemic index of about 41, indicating a low impact on blood sugar levels.

How much vitamin C is in strawberry?

Strawberries are an excellent source of vitamin C, offering 89.4 mg per cup, which is 99% of the daily value recommended for adults.

Is strawberry high in sugar?

Strawberries contain 7.4 g of sugar per cup, which is relatively low compared to many other fruits. They can be enjoyed in moderation.

Are frozen strawberries as healthy as fresh?

Frozen strawberries retain most of their nutrients and can be as healthy as fresh strawberries. They typically have similar calorie and vitamin C content.

Key Takeaways

• Strawberries have 49 calories per cup.
• Each cup provides 3 g of fiber.
• They contain 89.4 mg of vitamin C, 99% DV.
• Strawberries have a low glycemic index of about 41.
• They offer 7.4 g of sugar per cup.
• Frozen strawberries maintain comparable nutritional value to fresh.