Calories in Strawberries: Per Cup, Per 100 g and Each

Strawberries are sweet, juicy and in season almost everywhere in summer. They taste like a dessert – so if you’re counting calories, you might wonder how many calories strawberries really have.

The short answer: 100 g of strawberries has only 32 calories, and a cup of strawberry halves (152 g) has about 49 calories. One medium strawberry has about 4 calories. Strawberries are 91% water, low in sugar and one cup gives you about a full day’s vitamin C. The calories come from what you add: sugar, cream, chocolate or jam.

Calories in strawberries by portion

Values are for fresh strawberries, from the US Department of Agriculture (USDA FoodData Central):

Portion	Weight	Calories
1 small strawberry	7 g	2 kcal
1 medium strawberry	12 g	4 kcal
1 large strawberry	18 g	6 kcal
1 extra large strawberry	27 g	9 kcal
1 cup whole	144 g	46 kcal
1 cup halves	152 g	49 kcal
1 cup sliced	166 g	53 kcal
1 pound	454 g	145 kcal

Tip: a typical bowl of strawberries as a snack is about 150–250 g – that’s 50–80 calories. You’d need to eat about 3 cups to get the calories of one chocolate bar.

Strawberry nutrition facts

Nutrient	Per 100 g	Per cup of halves (152 g)
Calories	32 kcal	49 kcal
Carbohydrates	7.7 g	11.7 g
– of which sugars	4.9 g	7.4 g
Fiber	2.0 g	3.0 g
Protein	0.7 g	1.0 g
Fat	0.3 g	0.5 g
Water	91 g	138 g
Vitamin C	59 mg	89 mg
Folate	24 µg	36 µg
Potassium	153 mg	233 mg

Strawberries are one of the best fruit sources of vitamin C: a cup of halves gives you about 89 mg, almost the 90 mg adults need in a day. They have less sugar than most fruits – about half as much as apples or bananas – plus some fiber and folate.

Calories in strawberries with toppings and in strawberry foods

Food	Portion	Calories
Strawberries + 1 tsp sugar	1 cup halves	about 65 kcal
Strawberries + whipped cream (2 tbsp, homemade)	1 cup halves	about 100 kcal
Strawberries + Greek yogurt (plain, nonfat, 150 g)	1 cup halves	about 135 kcal
Chocolate-dipped strawberry	1 large	about 45 kcal
Frozen strawberries, unsweetened	1 cup (149 g)	about 50 kcal
Frozen strawberries, sweetened	1 cup (255 g)	about 245 kcal
Strawberry jam	1 tbsp (20 g)	about 55 kcal
Strawberry smoothie (berries, banana, milk)	16 fl oz	about 275 kcal

Frozen strawberries without sugar have the same calories as fresh ones, so they’re great for smoothies. Check the label, though: sweetened frozen strawberries have about three times as many calories. Strawberry jam is mostly sugar – one tablespoon has more calories than a whole cup of fresh strawberries.

Are strawberries good for weight loss?

Yes. Strawberries are one of the lowest-calorie fruits there is. A big bowl of 300 g has only about 100 calories, and they’re sweet enough to replace a dessert.

What matters is how you eat them:

• Plain or with plain yogurt: a filling, sweet snack for 50–150 calories.
• With sugar, cream or chocolate: the toppings can easily have more calories than the strawberries.
• In cakes, ice cream or milkshakes: these are desserts with some strawberries in them, not a fruit portion.

Remember that you lose weight only when you eat fewer calories than you burn. Read more about the calorie deficit and find your number with our calorie calculator.

Strawberries and blood sugar

Strawberries have a low glycemic index of about 40 and only about 5 g of sugar per 100 g. That’s why they’re one of the fruits most often recommended for people with diabetes or anyone who wants steadier blood sugar. Read more about low glycemic fruits.

On a keto diet, half a cup of strawberries (about 4–5 g of net carbs) usually fits. See our guide to the keto diet.

How to eat strawberries when you’re losing weight

1. Eat them as a dessert instead of cookies, cake or ice cream.
2. Add them to breakfast: oatmeal, Greek yogurt or cottage cheese.
3. Skip the sugar – ripe strawberries are sweet enough. A little balsamic vinegar or fresh mint brings out the taste.
4. Buy frozen strawberries without sugar when they’re not in season.
5. Measure jam, cream and chocolate – that’s where the calories are.

Count the calories in your strawberries without guesswork. With NutriSmart, you snap a photo of what you eat, and the app counts your calories, protein, carbs and fat and shows how much you have left for the day. In the food library, you can also see the glycemic index of each food.Get the app free

You can also read how many calories are in blueberries and an apple, and see our list of low calorie snacks.

The bottom line

Strawberries have only 32 calories per 100 g, about 49 calories per cup of halves and about 4 calories per medium berry. They’re mostly water, low in sugar, rich in vitamin C and have a low glycemic index. They’re a great choice for weight loss – just watch the sugar, cream, chocolate and jam you add.