There are 46 calories in one cup of whole strawberries (144 grams). That low number is why strawberries rank among the most popular fruits for weight loss and healthy snacking.
Strawberries taste like a treat but eat like a diet food. They are sweet, juicy and satisfying, yet a full cup holds fewer calories than a small banana. This guide breaks down the calories in strawberries by cup, by 100 grams and by single berry, plus nutrition facts, sugar content and a berry comparison.
How Many Calories in a Cup of Strawberries?
A cup of whole strawberries weighs about 144 grams and delivers 46 calories. Sliced, a cup packs down denser at 166 grams and 53 calories. One medium strawberry, roughly 12 grams, has just 4 calories.
- 1 medium strawberry (12 g): 4 calories
- 1 cup whole strawberries (144 g): 46 calories
- 1 cup sliced strawberries (166 g): 53 calories
- 100 grams of strawberries: 32 calories
Strawberries stay this low because they are about 91 percent water. That high water content, plus 3 grams of fiber per cup, fills your stomach without filling your calorie budget. These are high volume, low energy density foods: a lot of food for very little. So when people ask about the calories in strawberries, the cup is the serving that matters most.
What Are the Nutrition Facts for Strawberries?
If you only track the calories in strawberries, you miss their real nutritional strength. One cup provides around 85 mg of vitamin C, more than a medium orange and nearly your full daily requirement.
| Nutrient | Per 100 g | Per Cup (144 g) | Per Berry (12 g) |
|---|---|---|---|
| Calories | 32 | 46 | 4 |
| Carbohydrates | 7.7 g | 11 g | 0.9 g |
| Fiber | 2 g | 3 g | 0.2 g |
| Sugar | 4.9 g | 7 g | 0.6 g |
| Protein | 0.7 g | 1 g | 0.1 g |
| Fat | 0.3 g | 0.4 g | trace |
| Vitamin C | 58.8 mg | 84.7 mg | 7 mg |
| Potassium | 153 mg | 220 mg | 18 mg |
| Folate | 24 mcg | 35 mcg | 3 mcg |
| Manganese | 0.4 mg | 0.6 mg | 0.05 mg |
Strawberries also contain anthocyanins, the plant compounds behind their deep red color, plus ellagic acid. Both are antioxidants linked in research to heart health and healthy blood sugar.
One tip: vitamin C breaks down with heat and long storage, so fresh raw berries beat baked strawberry desserts for nutrition.
Are Strawberries Good for Weight Loss?
Yes. The calories in strawberries are low enough that a generous bowl fits almost any diet. At 46 calories per cup with 3 grams of fiber and huge water content, they keep you full while barely touching your daily target. That fullness makes a calorie deficit sustainable.
Fiber also steadies blood sugar by slowing digestion, so you avoid the crash that sends you hunting for snacks an hour later. Pairing strawberries with protein works even better. A cup of strawberries with Greek yogurt is a snack under 150 calories that holds you for hours.
Watch the serving style, though. Plain fresh strawberries are the win. Add sugar, whipped cream or chocolate and the calories climb fast. Keep them fresh, toss them in salads, blend them into smoothies or freeze them for a cold treat, and you hold onto every benefit.
How Do Strawberry Calories Compare to Other Berries?
When you compare the calories in strawberries to other berries, the gap is clear. Strawberries are the lowest calorie berry of the popular bunch:
| Berry | Calories per 100 g | Calories per Cup |
|---|---|---|
| Strawberries | 32 | 46 (144 g cup) |
| Blackberries | 43 | 62 (144 g cup) |
| Raspberries | 52 | 64 (123 g cup) |
| Blueberries | 57 | 84 (148 g cup) |
Strawberries carry roughly half the calories of blueberries per 100 grams. Blackberries come closest and bring extra fiber, about 5 grams per 100 grams versus 2 grams in strawberries. Raspberries lead the group on fiber at around 6.5 grams per 100 grams.
Every berry is low calorie and rich in antioxidants. But on pure calorie count, strawberries win. Mixing berries is smart too, since each type offers a slightly different mix of vitamins and plant compounds.
Do Strawberries Have a Lot of Sugar?
No. One cup of strawberries holds about 7 grams of natural sugar, modest for fruit. A cup of grapes has around 23 grams and a medium banana about 14 grams. Strawberries sit near the bottom of the fruit sugar scale.
More important is how your body handles it. Strawberries have a glycemic index around 25, so they raise blood sugar slowly. The fiber and water slow sugar absorption, giving steady energy instead of a spike and crash. That makes them a sensible pick for most people watching sugar intake, including many managing type 2 diabetes, though you should always follow your own doctor’s plan.
Remember the distinction between natural and added sugar. Those 7 grams arrive with fiber, vitamin C and antioxidants, which is nothing like 7 grams of table sugar in a drink. Do not let the word sugar scare you off one of the healthiest foods you can eat.
How Many Strawberries Can I Eat Per Day?
Once you know the calories in strawberries, the daily math is simple. One to two cups a day, roughly 8 to 16 berries at 46 to 92 calories, is a great target for most people. It fits almost any diet and delivers a serious dose of vitamin C, fiber and antioxidants.
There is no strict upper limit, but variety beats volume. Rotating through different fruits and berries gives you a broader nutrient mix than eating only strawberries. They are also mildly acidic, so very large amounts can bother sensitive stomachs in some people.
Try this swap: trade your afternoon cookie for a cup of strawberries. You save around 150 calories and gain fiber and vitamin C. Small daily swaps like this are exactly how lasting weight loss happens.
How Can I Fit Strawberries Into My Daily Calorie Budget?
Knowing the calories in strawberries helps most when you know your total daily budget. Weight loss needs a deficit, maintenance needs balance, and both start with your numbers.
Run a free calorie calculator to find your daily needs from your age, weight, height and activity level. Check your bmi-calculator/” target=”_blank”>body mass index to see where you stand today. For a precise resting burn estimate, the Harris-Benedict formula gives you an accurate basal metabolic rate.
Then the math is friendly. On a 1,600 calorie weight loss plan, a cup of strawberries is under 3 percent of your day. On a 2,200 calorie maintenance plan, barely 2 percent. Low calorie, high volume foods make any target feel more generous.
Frequently Asked Questions
How many calories are in 10 strawberries?
Ten medium strawberries weigh about 120 grams and contain roughly 38 calories. Since the calories in strawberries break down to about 4 per berry, you can estimate 4 calories per berry for easy tracking.
Are strawberries keto friendly?
They can fit keto in small portions. One cup has 11 grams of total carbs and 3 grams of fiber, leaving about 8 grams of net carbs. A half cup serving at 23 calories and 4 grams of net carbs works for most keto plans.
Do frozen strawberries have the same calories as fresh?
Yes, plain frozen strawberries without added sugar match fresh at about 32 calories per 100 grams. Freezing preserves most nutrients, though vitamin C dips slightly. Check the label to confirm no sugar was added.
Can I eat strawberries at night for weight loss?
You can. A cup at 46 calories is one of the lightest evening snacks available. The fiber aids satiety and the natural sweetness handles dessert cravings without breaking your calorie deficit.
How many calories are in strawberry juice?
Far more than whole berries. Juicing strips the fiber and concentrates the sugar, so the calories in strawberries rise sharply once juiced, with a cup of commercial juice reaching 120 to 150 calories. Whole berries are always the better weight loss choice.
Do organic strawberries have different calories?
No. Organic and conventional strawberries hold the same 32 calories per 100 grams. Growing methods do not change the energy content of the fruit.
Conclusion
The calories in strawberries are refreshingly low: 46 per cup, 32 per 100 grams and 4 per berry. Few foods deliver this much sweetness, fiber and vitamin C for so few calories, which is why strawberries hold a permanent spot in weight loss plans, healthy snacks and balanced diets.
For the official nutrient values, check the USDA FoodData Central database for raw strawberries at fdc.nal.usda.gov. To understand why the 85 mg of vitamin C in a daily cup matters, read the NIH fact sheet at ods.od.nih.gov. Pair that knowledge with your personal calorie target, and strawberries become one of the easiest healthy habits you will ever build.