Calories in Strawberry: Nutritional facts (Carbs, Fiber, Protein, Fat) for Strawberry Types

A 100g serving of strawberries contains 32 calories.

One kilogram of strawberries contains 320 calories.

The calories for one strawberry range from 2.2 calories (small) to 8.6 calories (extra-large).

The strawberry macros for 50 grams of strawberries are: 0.2g fat, 3.9g carbohydrates, 1g fiber, 2.5g sugar, and 0.3g protein.

The health benefits of strawberries are listed below:

• Enhances cognitive function: Eating strawberries may help preserve cognitive function as the brain ages. Research suggests that consuming strawberries can protect mental sharpness and slow cognitive decline. The Nurses’ Health Study, which tracked over 16,000 participants for six years, found that those who ate the most strawberries and blueberries experienced slower cognitive aging. Their thinking and processing abilities remained stronger, equivalent to someone up to two and a half years younger. Findings from the Rush Memory and Aging Project also indicated that individuals who included strawberries in their diet had a 34% lower risk of developing Alzheimer’s disease. Experts attribute these benefits to the antioxidants in strawberries, which help protect brain cells and reduce systemic inflammation.
• Boosts immune defense: Strawberries are an excellent source of vitamin C, which is essential for immune function, wound healing, and reducing inflammation. Since the body cannot produce vitamin C, obtaining it from food is necessary to prevent deficiencies that can lead to conditions like scurvy. Vitamin C enhances immune response by boosting the production of T-cells, which eliminate infected or cancerous cells, and B-cells, which create antibodies to protect against future infections. It also helps lower stress-related inflammation. Research suggests consuming 100 to 200 mg of vitamin C daily, with eight medium strawberries providing 160 mg. While there is no conclusive evidence that vitamin C prevents colds or the flu, consuming vitamin-C-rich foods like strawberries offers additional health benefits, including fiber and phytonutrients that supplements cannot replicate.
• Supports cardiovascular health: Strawberries contribute to heart health by lowering cholesterol and reducing triglycerides, both of which are linked to heart disease. Studies show that consuming freeze-dried strawberry powder or fresh strawberries can decrease total cholesterol by up to 10% and triglycerides by 20% reducing the risk of atherosclerosis and cardiovascular issues.
• Helps control blood sugar: A study published in the Journal of Nutrition found that individuals who consumed strawberries alongside white bread had a 26% lower insulin response compared to those who paired the bread with a cucumber. Participants also tried the bread with various berries like raspberries and cranberries, but only strawberries significantly reduced the post-meal blood sugar spike.
• Cancer protection: A 2016 review suggested that the nutrients in strawberries and other berries may help lower the risk of certain cancers, particularly gastrointestinal and breast cancers. There is also some evidence of potential benefits for lung, prostate, liver, and pancreatic cancers. Researchers believe the protective effects result from the combined action of various compounds in strawberries rather than a single component. However, most studies were conducted on animals and examined berries in general, indicating the need for more research on strawberries specifically.

Strawberries are considered healthy food choices but this fruit does have some drawbacks, which are listed below:

• Pesticide Residue Concerns: A study analyzing 245 strawberry samples from Turkey (2021–2023) found pesticide residues in 61.6% of samples, with 6.5% exceeding EU Maximum Residue Limits (MRLs). The most common pesticide detected was pyrimethanil (30.2%), followed by boscalid (27.4%), fluopyram (17.1%), and bifenazate (15.1%). Multiple residues were found in 42.9% of samples. Despite these findings, health risk assessments determined that pesticide exposure from strawberry consumption poses no significant risk to adults or children, as hazard index values remained well below concerning levels.
• Strawberry Allergy Occurrence: Research conducted in Bosnia indicates that 3–4% of children aged 2 and younger experience strawberry allergies. The prevalence declines with age, affecting only 0.5–1% of older children.

Yes, strawberries are good for you because these berries have health benefits for improved cognitive function and heart health. A study on older adults who consumed 26 grams of freeze-dried strawberry powder daily for eight weeks, with a four-week washout period, showed improved cognitive processing speed by 5.2%, reduced systolic blood pressure by 3.6%, and increased total antioxidant capacity by 10.2%. Strawberry consumption has also been found to help prevent a rise in serum triglycerides and contributed to a reduction in waist circumference. These findings suggest that strawberries are good for you and may support brain health and reduce cardiovascular risk factors. A smaller study on 10 volunteers found that consuming 500 g of strawberries daily for nine days increased non-urate plasma antioxidant activity, peaking at 6.6% before returning to baseline after a six-day washout. Urinary urolithin A and 4-hydroxyhippuric rose significantly, suggesting strawberries may help reduce oxidative stress risk.  

The USDA recommends consuming approximately eight large strawberries or one cup of fresh or frozen strawberries each day. A high intake of anthocyanins, found in foods like strawberries and blueberries, may reduce the risk of myocardial infarction (MI) in young and middle-aged women. Consuming more than three servings of strawberries and blueberries per week was linked to a decreased MI risk. Other flavonoids did not show a significant effect. Further research is needed to confirm these findings. A study on 14 overweight healthy adults found that consuming strawberries before a meal significantly reduced postprandial glucose levels compared to eating them with the meal. Strawberries consumed before and after a meal also improved insulin sensitivity and reduced inflammation, as indicated by lower levels of interleukin-6. 

The CDC recommends consuming 1.5 to 2.5 cups of fruit daily. Eight large strawberries equaling one cup, which means 12 to 20 strawberries per day would meet the maximum suggested intake.

The caloric content of strawberries is consistent across different varieties, and on average, one cup of strawberries sliced (166g) provides 53 calories.

The optimal serving size of strawberries is one cup, sliced (166g), providing 53 calories, 0.5g of fat, 13g of carbohydrates, 3.3g of fiber, 8.1g of sugars, 1.1g of protein, 254mg of potassium, 0mg of cholesterol, 1.7mg of sodium, and 97.6mg of Vitamin C, covering 108% of the daily value. This equals about 8 to 12 medium-sized strawberries, or 8 to 14 individual berries, depending on size. This serving size balances nutrients like Vitamin C, fiber, and potassium with minimal calories and fat, making an ideal choice for health benefits such as digestive support and immune function.

Strawberries have been known since ancient times. The first recorded mention comes from Roman writings (234–149 BC) by Cato, who noted the berry’s medicinal use. The first printed sketch of a strawberry plant appeared in 1484. In the 12th century, Saint Hildegard von Bingen discouraged eating strawberries, believing they were contaminated by insects from the ground. This superstition was later disproved by Swedish scientist Carl Linnaeus, who famously ate only strawberries as part of his diet. French explorer Jacques Cartier brought strawberries from Canada to France in 1534. By 1697, a gardener at the Palace of Versailles wrote detailed accounts of strawberry cultivation. The first hybrid strawberry, called "Hudson," was developed in 1780. Strawberries became widely available in markets in 1831 when they were first sold in London. In 1843, Cincinnati farmers pioneered refrigerated strawberry transport, helping expand their reach.