How Many Calories Are in Strawberries?
One cup of strawberry halves weighs 152 g and carries 49 calories. Fresh strawberries run 32 calories per 100 g, one of the lowest numbers in the produce aisle. A single medium berry is 4. The count barely moves until sugar joins the fruit, in a can or a freezer bag.
You'd need to walk about 10 minutes to burn the 49 calories in a 1-cup serving of halves (152 g).
How long does it take to burn off strawberries?
A 1-cup serving of halves (152 g) is 49 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 49 kcal |
|---|---|
| Walking, brisk | 10 min |
| Cycling, moderate | 6 min |
| Swimming, moderate | 7 min |
| Jogging | 6 min |
| Weight training, moderate | 11 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (152 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Strawberry quick facts
- US servings, from one berry to a full cup
- Whole, halved and sliced cups are not the same
- Frozen, canned and pureed strawberries
- Fiber is the row that surprises people
- How do strawberries compare?
- Most popular strawberries brands
- Strawberry FAQs
Strawberry quick facts
The numbers below come from SR Legacy record 167762, "Strawberries, raw". It is the record that matches what most people are holding: a clamshell of fresh berries, nothing added. It is also the only raw strawberry entry that carries total sugars, fiber and sodium together with the full set of American household measures, so a cup of halves, a cup of slices and one berry can all be costed from the same source.
| Nutrient | Per 100 g | Per 1 cup, halves (152 g) | % Daily Value |
|---|---|---|---|
| Calories | 32 | 49 | — |
| Total fat | 0.3 g | 0.5 g | 1% |
| Saturated fat | 0.01 g | 0.0 g | 0% |
| Carbohydrate | 7.68 g | 11.7 g | 4% |
| Dietary fiber | 2 g | 3.0 g | 11% |
| Total sugars | 4.89 g | 7.4 g | — |
| Protein | 0.67 g | 1.0 g | 2% |
| Sodium | 1 mg | 2 mg | 0% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
There is no added sugars row here, because the SR Legacy edition of this record does not publish one, and plain berries have no sugar added to them anyway. Trans fat is zero and tells you nothing. Cholesterol is zero as well. Potassium is worth a line: 153 mg per 100 g, so 233 mg in a cup of halves, which is 5% of the Daily Value.
Three USDA records describe the same raw fruit and they do not agree, which is normal and worth seeing side by side.
| USDA record | Per 100 g | Serving | Calories |
|---|---|---|---|
| SR Legacy 167762, used on this page | 32 kcal | 1 cup halves (152 g) | 49 kcal |
| FNDDS 2709283 | 36 kcal | 1 cup (150 g) | 54 kcal |
| Foundation 327699 | 31 kcal | 4 oz (113 g) | 35 kcal |
The spread is 5 calories per 100 g, and it is arithmetic, not disagreement about the fruit. The survey record derives its energy with Atwater factors applied to the macros, which pushes it to 36. The Foundation samples are newer lab work that never had the sugars analyzed. The 4 oz figure in that row is our own scaling from the USDA 100 g value, not a USDA serving.
US servings, from one berry to a full cup
| Serving | Weight | Calories |
|---|---|---|
| 1 medium berry, 1-1/4 in across | 12 g | 4 kcal |
| 1 oz | 28 g | 9 kcal |
| 1 cup, whole | 144 g | 46 kcal |
| 1 cup, halves | 152 g | 49 kcal |
| 1 cup, sliced | 166 g | 53 kcal |
| Per 100 g | 100 g | 32 kcal |
Every cup here is a USDA household measure, and so is the medium berry at 12 g. The ounce is our own arithmetic from the USDA 100 g figure, since USDA does not list a one-ounce serving for this record. USDA also measures the whole container you actually buy: as purchased it yields 357 g of berries, which comes to 114 calories for the box.
That last number is the useful one for grocery math. A whole 357 g container of strawberries costs about as much energy as two slices of sandwich bread. Six berries eaten standing at the counter cost 24. This is a food where estimating by eye is nearly harmless, which cannot be said for most of the fruit bowl.
Whole, halved and sliced cups are not the same
A cup is a volume, and strawberries are stubbornly round. Whole berries leave air between them, halves fill some of it, slices fill more, and puree fills all of it. The fruit never changes. The weight in the cup does.
| Cut | Weight in 1 cup | Calories | Against whole |
|---|---|---|---|
| Whole berries | 144 g | 46 kcal | — |
| Halves | 152 g | 49 kcal | +7% |
| Sliced | 166 g | 53 kcal | +15% |
| Pureed | 232 g | 74 kcal | +61% |
A cup of puree carries 61% more calories than a cup of whole berries, and a smoothie recipe that says "one cup strawberries" has no idea which one you meant. Log the slices as slices. If you blend them, weigh the fruit before it goes in the pitcher, because after blending the cup measure has stopped describing the same amount of food.
Frozen, canned and pureed strawberries
Freezing does almost nothing to the calorie count. Sweetening does everything.
| Version | Per 100 g | Typical serving | Calories |
|---|---|---|---|
| Frozen, unsweetened | 35 kcal | 1 cup unthawed (149 g) | 52 kcal |
| Frozen, sweetened, sliced | 96 kcal | 1 cup thawed (255 g) | 245 kcal |
| Canned in heavy syrup | 92 kcal | 1 cup (254 g) | 234 kcal |
| Pureed, raw | 32 kcal | 1 cup pureed (232 g) | 74 kcal |
Unsweetened frozen berries sit at 35 calories per 100 g against 32 fresh, a difference you can ignore, and a cup unthawed is 52 calories against 49 for fresh halves. The sweetened bag is another food entirely: 245 calories in a thawed cup, exactly five times a cup of fresh halves, and 24.01 g of sugars per 100 g against 4.89 g in the raw fruit. Canned in heavy syrup lands close behind at 234 a cup, because the syrup gets eaten with the fruit.
Store brands follow the same split. Frozen plain packs such as Freedom's Choice or TJ Farms sliced strawberries are listed at 36 calories per 100 g, 50 for the 1 cup (140 g) label serving, right where fresh fruit sits. Freeze-dried strawberries are the outlier at 321 calories per 100 g, roughly ten times fresh by weight, though a 28 g bag is only 90 calories. Nothing was added; the water was removed, and every gram left is fruit solids.
Fiber is the row that surprises people
A cup of halves gives 3.0 g of fiber for 49 calories. That is 11% of the 28 g Daily Value the FDA uses on the Nutrition Facts label, bought for about 2% of a day's calories. Very few foods trade at that rate. The sodium row is 2 mg per cup, 0% of the Daily Value, so if you are watching sodium, strawberries cost you nothing at all.
The sugar row is the one people misread. A cup carries 7.4 g of total sugars, and total sugars have no Daily Value, which is why that cell stays empty on the label and in the table above. The 50 g limit on the label applies to added sugars, and fresh berries have none. Compare that with the sweetened frozen cup, where 24.01 g of sugars per 100 g is mostly the sugar poured into the bag before it was sealed.
For portioning, MyPlate counts a cup of strawberry halves as one cup from the fruit group, and the Dietary Guidelines for Americans put a 2,000-calorie pattern at 2 cups of fruit a day. Two cups of halves is 98 calories. That is the whole daily fruit target for under 100 calories.
How do strawberries compare?
| Fruit | Per 100 g | US serving | Calories |
|---|---|---|---|
| Strawberries, raw | 32 kcal | 1 cup halves (152 g) | 49 kcal |
| Grapefruit, raw | 32 kcal | 4 oz (113 g) | 36 kcal |
| Starfruit, raw | 31 kcal | 4 oz (113 g) | 35 kcal |
| Melon balls, frozen | 33 kcal | 4 oz (113 g) | 37 kcal |
The four sit within 2 calories of each other per 100 g; only starfruit is lighter than strawberries, and grapefruit ties them exactly. The 4 oz servings are our own scaling from each record's 100 g figure, so the columns compare like with like.
Our take: at this density the choice is not about calories, it is about what you get for them. Strawberries win on fiber, 2 g per 100 g, and they need no peeling, no knife and no plate. If you want the biggest bowl for the fewest calories, buy whole berries and leave them whole; if you want the fruit to disappear into yogurt or oatmeal, slice them and add 7 calories per cup. Both answers are cheap.
Most popular strawberries brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Freedom's Choice Fresh Frozen Sliced Strawberries | 36 cal |
| Nature's Promise Freeze Dried Fruit Strawberries | 321 cal |
| TJ Farms Select Strawberries | 36 cal |
| Taylor Farms Strawberries | 35 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Strawberry FAQs
How many calories are in one strawberry?
Four calories for a medium berry of 12 g, the 1-1/4-inch size USDA measures. A large berry runs a little higher, a small one a little lower, and five of them come to 20 calories. At 32 calories per 100 g, you can eat a lot of berries before the number matters.
How many calories in a cup of strawberries?
Between 46 and 53 calories, depending on how the fruit is cut. A cup of whole berries holds 144 g and 46 calories, a cup of halves 152 g and 49, a cup of sliced 166 g and 53. Same berries, same 32 calories per 100 g, different packing.
Are sliced strawberries more calories than whole?
Yes, by 7 calories per cup: 53 for sliced against 46 for whole. Nothing changes in the fruit. Cut pieces settle into the gaps, so a cup of slices weighs 166 g while a cup of whole berries weighs 144 g. Weigh them and both land at 32 calories per 100 g.
How many carbs are in strawberries?
7.68 g per 100 g, of which 2 g is fiber. A cup of halves gives 11.7 g of carbohydrate, 4% of the Daily Value, with 3.0 g of that as fiber and 7.4 g as naturally occurring sugars. That leaves roughly 8.7 g of carbohydrate that is not fiber per cup.
How much sugar is in strawberries?
4.89 g per 100 g, or 7.4 g in a cup of halves. All of it is sugar the plant made; USDA lists no added sugars for fresh berries, so the label's 50 g added-sugar limit is untouched. Total sugars carry no Daily Value, which is why that cell stays empty.
Are frozen strawberries as low in calories as fresh?
Unsweetened frozen berries are 35 calories per 100 g against 32 fresh, close enough to swap. A cup unthawed weighs 149 g and costs 52 calories. Sweetened sliced frozen is a different food at 96 calories per 100 g, and a thawed cup of it is 245 calories.
How much fiber is in a cup of strawberries?
3.0 g in a cup of halves, 11% of the 28 g Daily Value, for 49 calories. Per 100 g the figure is 2 g. Few foods deliver that much fiber at that few calories; a cup of halves also brings 233 mg of potassium, 5% of the Daily Value.
Are strawberries good for weight loss?
At 49 calories a cup they are one of the cheapest ways to fill a bowl, and the 3.0 g of fiber comes at almost no calorie cost. MyPlate counts a cup of halves as one cup from the fruit group. Keep the sugar coatings and syrup packs out of it.
Similar foods
- Grapefruit — 52 cal for 1/2 medium grapefruit
- Papaya — 34 cal for 1/2 small papaya
- Nectarine — 31 cal for 1/2 medium
- Plum — 30 cal per plum
- Blood Orange — 62 cal per medium blood orange
- Cara Cara Orange — 69 cal per medium orange
Count it without the math
Point the camera at the bowl and BodyPal counts the berries for you, whole or sliced.
