Calories in Strawberries: Per Cup and Per Berry

One cup of whole fresh strawberries (152 g) contains approximately 49 calories, according to USDA FoodData Central (NDB 09316) — making strawberries one of the most calorie-efficient fruits you can eat.

Calories by Portion Size

The table below covers the most common ways people measure strawberries, from a single berry to a full two-cup serving.

Portion	Weight	Calories	Total Carbs	Fiber	Sugar	Protein
1 medium berry	12 g	4 kcal	0.9 g	0.2 g	0.6 g	0.1 g
1 large berry	18 g	6 kcal	1.4 g	0.4 g	0.9 g	0.1 g
1/2 cup whole	76 g	24 kcal	5.9 g	1.5 g	3.7 g	0.5 g
1 cup whole	152 g	49 kcal	11.7 g	3.0 g	7.4 g	1.0 g
1 cup sliced	166 g	53 kcal	12.7 g	3.3 g	8.1 g	1.1 g
2 cups whole	304 g	97 kcal	23.5 g	6.0 g	14.9 g	2.0 g

Source: USDA FoodData Central, raw strawberries, NDB 09316.

Macros at a Glance

Strawberries are about 91% water by weight, which explains why a full cup lands under 50 calories. The macronutrient split for one standard cup (152 g) is roughly:

• Fat: 0.5 g (essentially negligible)
• Protein: 1.0 g
• Total carbs: 11.7 g, of which 3.0 g is dietary fiber and 7.4 g is naturally occurring sugar
• Net carbs: approximately 8.7 g (see our net carbs calculator if you are tracking for a low-carb diet)

Strawberries are also a meaningful source of vitamin C — one cup delivers around 89 mg, exceeding the adult daily reference intake of 65–90 mg — and provide modest amounts of folate, potassium, and manganese. Fat-soluble vitamins are minimal.

Does It Fit Your Goals?

Weight loss. At 49 calories per cup, strawberries sit at the low end of the fruit calorie range (compare to banana at around 105 kcal per medium fruit, or grapes at roughly 100 kcal per cup). The 3 g of fiber per cup slows gastric emptying and promotes satiety, which helps with appetite management on a deficit. If you want to understand how strawberries fit within your total daily budget, the TDEE calculator can show your maintenance calories and how much room a cup of berries takes up. For a broader look at how fruit fits into a calorie-counted approach, see our guide on counting calories to lose weight.

Blood sugar management. Strawberries have a glycemic index of around 41 — considered low — and a glycemic load of roughly 1 per 100 g serving. That means they produce a comparatively gentle blood glucose response, even for people managing prediabetes or type 2 diabetes. The fiber content slows glucose absorption further. That said, portion size still matters: a two-cup serving doubles the sugar load to nearly 15 g, which may be more than some individuals want in a single sitting. Pairing strawberries with a protein source (Greek yogurt, cottage cheese) further blunts the glucose response.

Low-carb or ketogenic diets. At roughly 8.7 g of net carbs per cup, strawberries are workable in moderation on a low-carb diet, though they would likely be limited to a half-cup serving (around 4.4 g net carbs) by most strict ketogenic protocols. Among commonly available berries, strawberries compare favorably to blueberries (around 17 g net carbs per cup) and raspberries (about 7 g net carbs per cup).

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