Calories in Strawberries: 30 kcal per 100 g

Q: How many calories are in strawberries?

Raw strawberries have 30 kcal per 100 g. An 80 g handful — about seven medium berries, one NHS 5-a-day portion — is 24 kcal, and a single medium strawberry is just 4 kcal. Fat and salt are near zero, so virtually all the energy comes from natural sugars.

Q: How many calories are in strawberries per 100g?

Per 100 g, raw strawberries provide 30 kcal (126 kJ), 0.6 g protein, 6.1 g carbohydrate, 0.5 g fat and a notably high 3.8 g fibre. All 6.1 g of carbs are naturally occurring sugar — there are no free sugars in plain fresh fruit.

Q: How many calories are in a 250g punnet of strawberries?

A full 250 g punnet comes to 75 kcal — less than many single biscuits. Eaten alone it's one of the lightest snacks in the supermarket; it's the cream, sugar or meringue served alongside that changes the arithmetic, so log those separately.

Q: How many calories are in 1 cup of strawberries?

At 30 kcal per 100 g, a 'cup' is too vague to log accurately — it's an American volume measure, and whole, halved or sliced berries pack completely differently. Weigh them instead: 80 g is 24 kcal, and a 250 g punnet is 75 kcal.

Q: Is a strawberry a berry?

No — despite the 30-kcal-per-100 g fruit carrying 'berry' in its name, botanists class it as an accessory fruit, because its seeds sit on the outside rather than inside the flesh. Bananas and grapes are the true berries. For your shopping list and your food log, it makes no difference.

Q: Are strawberries good for you?

An 80 g handful is 24 kcal and counts as one of your NHS 5-a-day, with 3.0 g of fibre — a strong return for so little energy. They're fat-free and virtually salt-free too. Like any fruit, they work best as part of a varied, balanced diet.

Q: Are strawberries good for diabetics?

With 6.1 g sugar per 100 g, strawberries are among the lower-sugar fresh fruits — a third of the sugar in the same weight of grapes — and their 3.8 g fibre slows digestion. If you're managing blood sugar, they're a sensible fruit choice, but follow your GP's or dietitian's advice on portions.

Q: Are strawberries good for dogs?

A couple of plain strawberries — about 4 kcal each — are generally considered safe for dogs as an occasional treat. Wash them, remove the leafy tops and skip anything sugared, canned or in syrup. As with any new food, introduce slowly and check with your vet if in doubt.

Eat an entire 250 g punnet and the calories in strawberries still only reach 75 kcal — that's 30 kcal per 100 g, or 24 kcal for an 80 g handful of about 7 berries. Few foods in the fruit aisle give you this much plate space for so little energy.

You'd need to walk about 6 minutes to burn the 30 calories in 100 g.

How long does it take to burn off strawberries?

100 g is 30 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:

Your weight Amount

Activity	Time to burn 30 kcal
Walking, brisk	6 min
Cycling, moderate	4 min
Swimming, moderate	4 min
Jogging	4 min
Weight training, moderate	7 min

Times are for a 154 lb (11 st) adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (100 g); change it to what you actually ate. BodyPal works this out from your steps automatically.

Quick facts (per 100 g and per 80 g handful)

Nutrient	Per 100 g	Per handful (80 g)	% RI (portion)
Energy	30 kcal / 126 kJ	24 kcal / 100 kJ	1%
Protein	0.6 g	0.5 g	1%
Carbohydrates	6.1 g	4.9 g	2%
Fat	0.5 g	0.4 g	<1%
Fibre	3.8 g	3.0 g	—
Sugar	6.1 g	4.9 g	5%
Salt	0.003 g	0.002 g	0%

Verified nutrition data

Numbers on this page come from CoFID, the UK government’s Composition of Foods Integrated Dataset, and from manufacturer labels where a branded product is named. Last verified August 2026. How we verify our data →

The headline act here isn't the calorie count — it's the fibre. At 3.8 g per 100 g, strawberries carry more fibre than most fresh fruit, and all their carbohydrate is naturally occurring sugar rather than the free sugars the NHS asks us to limit. Salt is a rounding error at 0.003 g.

Kilojoule users: 126 kJ per 100 g, 100 kJ for the handful. And a note on the protein and fat columns — at 0.6 g and 0.5 g they exist mostly to complete the table. Strawberries are a carbohydrate food in the gentlest possible sense.

Portion sizes in UK terms

One medium strawberry is 4 kcal. Read that again if you've ever hesitated over a fruit bowl. Realistic servings look like this:

Portion	Weight	Calories
Single medium strawberry	~12 g	4 kcal
NHS 5-a-day handful (about 7 berries)	80 g	24 kcal
Whole 250 g punnet	250 g	75 kcal

The NHS counts 80 g of fresh fruit — roughly seven strawberries — as one of your five a day. And unlike most snacks, the worst-case scenario is benign: demolishing the full punnet solo costs 75 kcal, less than a single medium banana.

What moves the number in practice is what lands on top. Sugar, cream or a chocolate dip can outweigh the fruit's own calories several times over, so log toppings separately.

Frozen strawberries are the same fruit at the same numbers — freezing changes texture, not energy — which makes them a sensible year-round default when punnets are out of season or out of budget. Weigh frozen berries straight from the bag for the most consistent logging, and check the label on anything packed with syrup or added sugar: "strawberry" on the front doesn't guarantee the 30 kcal figure applies.

Why strawberries are so light

Strawberries are mostly water, which is why 100 g carries just 6.1 g of carbohydrate — compare that with 20.3 g in the same weight of banana. There's essentially no fat (0.5 g) and little protein (0.6 g), so there's simply nowhere for calories to hide.

That water-plus-fibre combination is exactly what the Eatwell Guide means by filling up on fruit and veg: high volume, low energy density. For anyone tracking calories, strawberries are one of the few foods where portion control is genuinely optional.

The swap maths is where this gets useful. Replace a typical sweet snack with a punnet and you'll usually save a few hundred calories while eating a larger volume of food — the exact saving depends on the snack, but the direction never changes. Few tracking habits pay off this reliably, or this pleasantly.

How does it compare?

Food (per 100 g)	Calories	Sugar
Strawberries (this page)	30 kcal	6.1 g
Blueberries	40 kcal	9.1 g
Grapes	65 kcal	16.1 g
Banana	81 kcal	18.1 g

Verdict: strawberries win this line-up outright — lowest calories, lowest sugar and, at 3.8 g per 100 g, more than double the fibre of any rival here. If your goal is the biggest bowl of fruit for the smallest calorie spend, stop searching.

Not actually a berry

Here's the twist: botanically, the strawberry is not a berry at all. True berries develop from a single ovary with seeds inside the flesh — bananas and grapes qualify; strawberries, which wear their seeds on the outside, do not. Nutritionally it's irrelevant, but it explains why "is a strawberry a berry" is one of the most-Googled fruit questions in the UK.

A more consequential mistake is assuming all "berry" products share the fruit's stats. Strawberry jam, yoghurts and desserts are dominated by added sugar — the 30 kcal figure on this page, drawn from the UK CoFID dataset, applies to the raw fruit only.

The rule of thumb: the closer a strawberry product is to the whole fruit, the closer it sits to 30 kcal per 100 g. Whole, halved, frozen — same story. Jammed, baked or blended into desserts — different food, different label, and the fruit's numbers no longer apply.

FAQ

How many calories are in strawberries?

Raw strawberries have 30 kcal per 100 g. An 80 g handful — about seven medium berries, one NHS 5-a-day portion — is 24 kcal, and a single medium strawberry is just 4 kcal. Fat and salt are near zero, so virtually all the energy comes from natural sugars.

How many calories are in strawberries per 100g?

Per 100 g, raw strawberries provide 30 kcal (126 kJ), 0.6 g protein, 6.1 g carbohydrate, 0.5 g fat and a notably high 3.8 g fibre. All 6.1 g of carbs are naturally occurring sugar — there are no free sugars in plain fresh fruit.

How many calories are in a 250g punnet of strawberries?

A full 250 g punnet comes to 75 kcal — less than many single biscuits. Eaten alone it's one of the lightest snacks in the supermarket; it's the cream, sugar or meringue served alongside that changes the arithmetic, so log those separately.

How many calories are in 1 cup of strawberries?

At 30 kcal per 100 g, a "cup" is too vague to log accurately — it's an American volume measure, and whole, halved or sliced berries pack completely differently. Weigh them instead: 80 g is 24 kcal, and a 250 g punnet is 75 kcal.

Is a strawberry a berry?

No — despite the 30-kcal-per-100 g fruit carrying "berry" in its name, botanists class it as an accessory fruit, because its seeds sit on the outside rather than inside the flesh. Bananas and grapes are the true berries. For your shopping list and your food log, it makes no difference.

Are strawberries good for you?

An 80 g handful is 24 kcal and counts as one of your NHS 5-a-day, with 3.0 g of fibre — a strong return for so little energy. They're fat-free and virtually salt-free too. Like any fruit, they work best as part of a varied, balanced diet.

Are strawberries good for diabetics?

With 6.1 g sugar per 100 g, strawberries are among the lower-sugar fresh fruits — a third of the sugar in the same weight of grapes — and their 3.8 g fibre slows digestion. If you're managing blood sugar, they're a sensible fruit choice, but follow your GP's or dietitian's advice on portions.

Are strawberries good for dogs?