Strawberries Nutrition Facts: Are Strawberries Good for You?

Raw strawberries are very low in calories, fat, and sodium, with just 32 calories per 100-gram serving. They are high in vitamin C, providing 65% of the Daily Value, and are a good source of manganese. While they contain natural sugars, they also offer dietary fiber. Their role in a balanced diet depends on portion size and an individual’s overall eating patterns.

32Calories

0.67gProtein

7.7gCarbs

2gFiber

0.3gFat

4.9gSugars

Per 100 g · Strawberries, raw

High in (20% DV or more per 100 g): Vitamin C
Good source of (10 to 19% DV): Manganese

What stands out in strawberries

High in vitamin C. A 100-gram serving of raw strawberries provides 58.8 mg of vitamin C. This amount supplies 65% of the recommended Daily Value.
Good source of manganese. Strawberries are a good source of the mineral manganese, with about 0.4 mg per 100 grams. This provides 17% of the Daily Value.
Low in calories and fat. A 100-gram portion of raw strawberries contains only 32 calories and 0.3 grams of total fat. They are also free of cholesterol and have only 1 mg of sodium.
Source of dietary fiber. Each 100-gram serving of strawberries has 2 grams of dietary fiber. This contributes 7% of the Daily Value.

What to keep in mind

Strawberries contain 4.9 grams of sugar per 100 grams.
They are not a significant source of protein, fat, or most B vitamins.

Strawberries nutrition facts per 100 g

Calories and macronutrients
Nutrient	Per 100 g	% DV
Calories	32 kcal	–
Protein	0.67 g	1%
Total fat	0.3 g	0%
Saturated fat	0.01 g	0%
Monounsaturated fat	0.04 g	–
Polyunsaturated fat	0.15 g	–
Cholesterol	0 mg	0%
Carbohydrate	7.7 g	3%
Dietary fiber	2 g	7%
Total sugars	4.9 g	–
Water	91 g	–
Sodium	1 mg	0%

Vitamins and minerals
Nutrient	Per 100 g	% DV
Potassium	153 mg	3%
Calcium	16 mg	1%
Iron	0.41 mg	2%
Magnesium	13 mg	3%
Phosphorus	24 mg	2%
Zinc	0.14 mg	1%
Copper	0.05 mg	5%
Manganese	0.39 mg	17%
Selenium	0.4 mcg	1%
Vitamin A (RAE)	1 mcg	0%
Vitamin C	58.8 mg	65%
Vitamin D	0 mcg	0%
Vitamin E	0.29 mg	2%
Vitamin K	2.2 mcg	2%
Thiamin (B1)	0.02 mg	2%
Riboflavin (B2)	0.02 mg	2%
Niacin (B3)	0.39 mg	2%
Vitamin B6	0.05 mg	3%
Folate (DFE)	24 mcg	6%
Vitamin B12	0 mcg	0%
Choline	5.7 mg	1%

% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.

Strawberries by portion

The nutrition data changes with portion size. A cup of whole strawberries, which is 144 grams, has 46 calories and about 7 grams of sugar. A larger portion, like one cup of sliced strawberries (166 grams), contains 53 calories, nearly 13 grams of carbohydrates, and over 3 grams of dietary fiber. A single large strawberry (18 grams) has just 6 calories.

USDA portion	Weight	Calories	Protein	Carbs	Fiber	Fat
1 cup, halves	152 g	49	1 g	11.7 g	3 g	0.5 g
1 cup, pureed	232 g	74	1.6 g	17.9 g	4.6 g	0.7 g
1 cup, sliced	166 g	53	1.1 g	12.8 g	3.3 g	0.5 g
1 cup, whole	144 g	46	1 g	11.1 g	2.9 g	0.4 g
1 extra large (1-5/8″ dia)	27 g	9	0.2 g	2.1 g	0.5 g	0.1 g
1 large (1-3/8″ dia)	18 g	6	0.1 g	1.4 g	0.4 g	0.1 g

How strawberries compares with other fruits

Compared to 30 other fruits, raw strawberries are among the highest in vitamin C, ranking third. They are lower in calories, carbohydrates, and total sugars than most fruits in the group, ranking 27th, 29th, and 26th respectively (where a rank of 1 is the highest). Their calorie count of 32 per 100 grams is very similar to other fruits like watermelon (30 kcal), grapefruit (32 kcal), and cantaloupe (34 kcal). Strawberries provide more dietary fiber per 100 grams than watermelon or cantaloupe.

Per 100 g	Calories	Protein	Carbs	Fiber	Fat
Strawberries	32	0.67 g	7.7 g	2 g	0.3 g
Grapefruit	32	0.63 g	8.1 g	1.1 g	0.1 g
Watermelon	30	0.61 g	7.5 g	0.4 g	0.15 g
Cantaloupe	34	0.84 g	8.2 g	0.9 g	0.19 g
Lemon	29	1.1 g	9.3 g	2.8 g	0.3 g

Quick answers

How many calories are in a cup of strawberries?

A cup of whole strawberries (144 g) contains 46 calories. If the strawberries are sliced, a cup (166 g) has 53 calories.

How much sugar and carbs are in strawberries?

A 100-gram serving of raw strawberries has 7.7 grams of carbohydrates, of which 4.9 grams are total sugars. A cup of whole strawberries has about 11 grams of carbs and 7 grams of sugar.

Are strawberries a good source of fiber?

Strawberries provide 2 grams of dietary fiber per 100 grams, which is 7% of the Daily Value. A cup of sliced strawberries contains about 3.3 grams of fiber.

When to talk to a doctor or dietitian

This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how strawberries fits your situation.