Strawberry calories are remarkably low, with only 32 calories in 100g or 49 calories in a cup! Understanding strawberry calories tells you that overall, strawberries are one of the lowest calorie fruits available. Furthermore, they are a calorie-smashing good source of nutrition, ensuring that strawberries are excellent tools for weight management, immune support, and health optimization.
Strawberries calorie breakdown by serving size
Understanding strawberry serving sizes will help with counting your calorie-accurate amount served, and planning meals:
Serving Size
Calories
Carbs
Fiber
Vitamin C
1 medium strawberry (12g)
4
0.9g
0.2g
7mg
8 large strawberries (96g)
32
6.2g
1.6g
47mg
1 cup fresh (152g)
49
11.7g
3.0g
89mg
1 cup sliced (166g)
53
12.8g
3.3g
98mg
100g portion
32
7.7g
2.0g
59mg
The recommended serving is 8 large strawberries (32 cal) per day which counts as 1 portion of your daily fruit requirement.
Complete Nutritional Profile: Why the Calories in Strawberries Are Important
Macronutrient breakdown
1 cup of fresh strawberries (152g) provides:
Calories: 49
Water: 91% (138g)
Carbohydrates: 11.7g
Natural sugar: 7.4g
Dietary fiber: 3g (12% daily value)
Protein: 1g
Fat: 0.5g
Essential Micronutrients
Vitamin C: 89.4mg (99% daily value) higher than most citrus fruit
Potassium: 233mg, important for heart health
Folate: 36.5mcg (9% daily value), essential for cellular function
Manganese: 570mcg (26% daily value), vital for maintaining strong bones
Magnesium: 19.8mg, important to muscle and nerves function.
Why Strawberry Calories Are Perfect for Weight Loss
Low Calorie Density, High Satisfaction
Strawberries are a fantastic weight loss food because they are significantly low in calories density. With only 32 calories per 100 grams, you can consume a lot of strawberries to fill you up without affecting your weight loss.
High in fiber (3g of fiber per cup) will help increase satiety and ultimately decrease total caloric consumption
91% water for hydration and hunger control
Low calories density allows you to eat a lot of strawberries while avoiding excessive calories
Naturally sweet for when you have a sugar craving, without the processed sugars
Blood Sugar Control
Despite their natural sweetness, strawberry calories come with a low glycemic index of 40, making them ideal for diabetics and excellent as a preventative measure for energy crashes that may result in overeating.
Research shows that strawberries may:
Slow glucose absorption in the gut, reducing blood sugar spikes in the hours immediately after eating
Improve insulin sensitivity, thanks to antioxidant compounds in strawberries
Provide stable energy throughout the day without tall energy crashes.
Scientific Evidence
One study showed that eating a cup of strawberries a day for 12 weeks resulted in:
Significant reduction in body fat percentage and waist circumference
Improved fat metabolism in subjects, likely due to compounds in strawberries like ellagic acid
Decreased total caloric intake, improving satiety
Immune System Benefits: Beyond Low Calories
Vitamin C Powerhouse
One serving of strawberries is 99% of your vitamin C needs- this is more vitamin C than an orange! Despite the low strawberry calories, this essential nutrient provides:
Promoting white blood cell function and production
Acting as a powerful antioxidant to limit cell damage
Promoting and wound healing and tissue repair
Reducing inflammation all over the body
Antioxidant Defense System
Strawberry calories come packed with beneficial plant compounds like:
Anthocyanins: Produce the red color and reduce the burden of oxidative stress- improve cardiovascular health
Ellagic acid: May reduce the risk of some cancers and enhance metabolism
Procyanidins:Protect against cell damage and promote a healthy brain
Clinical studies showed that consumption of strawberries for 4 weeks significantly improved:
Antioxidant capacity and superoxide dismutase capacity
Reduction in inflammatory markers such as TNF-α
Decreased in Lipid peroxidation of cell membranes
Heart Health: Low Calorie, High Impact
Cardiovascular Protection
The cardiometabolic health benefits are astounding with regular consumption of strawberry calories:
5% of total cholesterol is decreased with daily consumption
13.7% improvement in LDL (bad) cholesterol
20.8% reduction in triglycerides
Improvement in blood pressure with potassium content
Mechanisms of Action
The combination fiber, antioxidants, and potassium in strawberry calories works collaboratively for the following reasons:
Reduces the inflammatory burden on blood vessels
Improved endothelial function for circulation
Decreases oxidative stress on arteries
Fresh vs Frozen Strawberries: Calorie Comparison
Nutritional Equivalence
Fresh strawberries: 32 calories per 100g
Plain frozen strawberries: 32 calories per 100g
Sweetened frozen strawberries: 70-80 calories per 100g
Important note: Always choose frozen strawberries that are unsweetened to maintain the low strawberry calories count. Frozen strawberries can even have more vitamin C than fresh berries that have been stored for days.
Glycemic Index andDiabetes Management
Blood Sugar Friendly Fruit
Strawberry calories have a glycemic index of 40-41 and, therefore, they are low glycemic and fit into a diabetic meal plan.
Minimal effect on blood glucose levels when consuming strawberries
Improved glucose tolerability when contrasted with meals with strawberries
Antioxidant compounds improve the body’s insulin sensitivity
Reduced risk of having some form of metabolic syndrome
Optimal Daily Intake and Serving Guidelines
Experts recommendations
American Heart Association: suggests strawberries can help make an individual’s 2 cups of fruit intake seen as a daily recommended amount
NHS Guidelines: 7 strawberries satisfies equal one portion of the “5 a day”
Good serving quantity: 8 large strawberries per day (value around 32 strawberry calories) for the best health benefits
Portion Control Strategies
Utilize strawberries as a natural replacement for dessert
Serve strawberries with Greek yogurt as a protein and fiber combination
Utilize strawberries in a smoothie with protein powder
Have strawberries as a pre-workout snack for a quick and clean fuel source
Best Ways to Enjoy Low-Calorie Strawberries
Healthy Preparation Methods
Fresh/raw: preserves vitamin C concentration
Frozen in smoothies: creates palatable creams without the additional calories
Combined with yogurt: adds protein for better satiety
As part of green salads: natural sweetness balancing out any bitter greens
As natural “ice cream”: whole berries can be frozen for natural, frozen treat
Avoid These Calorie Traps
Strawberry desserts with sugar added
Sweetened strawberry yogurt
Commercial strawberry syrup and preserves
Chocolate-dipped strawberries
Safety concerns and potential side effects
Allergic reactions
An estimated 3-4% of the human population is allergic to strawberries (especially in children). The symptoms may include, but not be limited to itching in the mouth, hives, or difficulty breathing/closing of the throat. If you have an allergy to birch pollen, cross-reactivity may occur when eating strawberries.
Natural compounds
Oxalates: Strawberries contain 31mg of oxalates pr 100g. If you are prone to kidney stones you may consider consuming with caution.
Goitrogens: May cause interference with the thyroid in susceptible individuals.
Pesticide residues: Opt for organic strawberry when possible to minimize your exposure.
Maximizing Strawberry Nutrition
Selection and Storage Tips
Choose strawberries that are firm to the touch, have bright red skin, and have green tops attached.
Store unwashed strawberries in the refrigerator for up to one week.
Wash strawberries just before consuming to prevent loss of vitamin C content.
Freeze strawberries once ripe and ready to eat to be consumed year round.
Best Timing
Morning: Eating strawberries adds vitamin C, which will support your immune system function throughout the day.
Pre-workout: Natural sugars found in strawberries provide a clean source of energy for your workout.
Post-workout: Natural antioxidants in strawberries will help repair your muscles.
Evening: Low strawberry calories make them perfect guilt-free dessert
The Science Behind Strawberry Benefits
Weight Management Studies:
Participants who ate strawberries experienced a reduction in belly fat.
The bioactive compounds in strawberries may enhance fat oxidation.
Participants may consume fewer total calories (because they feel full) than those who ate other foods.
Cardiovascular Research:
4-12 weeks of supplementation improved lipid profiles.
Participants experienced significant reductions in inflammatory markers when eating strawberries.
Increased antioxidant status for adults with metabolic risks after supplementation eating strawberries.
Bottom Line: Strawberry calories for health purposes!
Strawberry calories are the ideal low-calorie fruit in nature. They are 32 calories per 100-grams, or they are 49 calories per cup. You cannot go wrong with 32 calories per 100-grams of fruit while packing value beyond calories, to cover many health goals.
Extremely low strawberry calories and extremely high in required nutrients.
One cup serving delivers 99% of your daily vitamin C.
The caloric intake is generally low and considered low glycemic food (suitable for all dietary plans).
Weight loss, heart health, and immune function benefits are all scientifically proven effects of strawberry consumption..
The high fruit fiber and water content of strawberries provide a natural control and moderation of appetite.
Whether you’re managing weight, supporting your immune system, or simply enjoying a delicious healthy snack, understanding strawberry calories helps you make informed choices. Include 8 strawberries daily to experience their remarkable health benefits while maintaining optimal calorie control with minimal strawberry calories intake.
Frequently Asked Questions (FAQs)
1. What are the calories in one cup of strawberries?
One cup of fresh strawberries contains just 49 calories, making it a low-calorie, nutrient-dense snack.
2. How many calories are in 100 grams of strawberries?
There are only 32 calories in 100 grams of strawberries, which supports weight management goals.
3. Do strawberry calories come with sugar?
Yes, each cup contains about 7.4 grams of natural sugar, but the high fiber content helps slow absorption and control blood sugar levels.
4. How do strawberry calories impact weight loss?
With only 32 calories per 100 grams and 3 grams of fiber per cup, the low strawberry calories and filling fiber content help you feel full longer and reduce overall calorie intake.
5. Are frozen strawberries the same in calories as fresh?
Plain frozen strawberries have the same calorie count (32 calories per 100 grams) as fresh strawberries, making them equally nutritious and calorie-friendly.
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