Strawberries (raw)
One of the lowest-calorie fruits and very high in vitamin C.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Strawberries for gym-goers
Per 100 g, strawberries (raw) provides 32 kcal, 0.7 g protein, 7.7 g carbohydrate (2 g fiber, 4.9 g sugars) and 0.3 g fat (0 g saturated). It's mainly a carb source, so pair it with some protein to make a complete meal.
A typical serving (1 cup halves, about 152 g) comes to roughly 49 kcal and 1.1 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Strawberries
Raw strawberries are among the lowest-calorie fruits, at about 32 kcal per 100 g, roughly half the energy of blueberries or apples. They're also loaded with vitamin C: a cup of halves gives about 89 mg, more than a medium orange.
In a gym diet
If you're dieting and want a big, sweet portion for very few calories, strawberries are hard to beat. A full cup is around 50 kcal. They suit protein-heavy desserts that would otherwise taste bland. There aren't enough carbs to fuel a workout, so eat them for volume and micronutrients. Their vitamin C also helps you absorb non-heme iron from plant foods in the same meal.
Preparation and cooking
Wash strawberries just before eating and pull the green tops off after rinsing so water doesn't soak in. Adding sugar or cream changes the numbers far more than the fruit does. Frozen strawberries go soft when thawed, so use them in shakes and sauces rather than eating them whole.
Buying and storage
Pick bright red, fragrant berries with fresh green caps. They won't ripen any further once picked. Keep them unwashed in the fridge, eat them within a few days and throw out any moldy ones.
Things to watch
Strawberries are a known trigger for some people with food sensitivities, and pollen-food syndrome can make the mouth itch. Strawberry-flavored yogurts and syrups usually contain much more sugar than the fruit.
Meal ideas
- Protein dessert: Greek yogurt mixed with chocolate whey, topped with sliced strawberries.
- Breakfast toast: whole-grain toast with ricotta, strawberries and black pepper.
- Cut-friendly salad: spinach, strawberries, grilled chicken, feta and a balsamic drizzle.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Vitamin C (65%).
How it ranks among 18 Fruits
| Protein per 100 kcal | 2.2 g | #3 of 18 |
| Protein per 100 g | 0.7 g | #12 of 18 |
| Fiber per 100 g | 2 g | #12 of 18 |
| Lowest calories per 100 g | 32 kcal | #2 of 18 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Raspberries (raw)
52 kcal · P 1.2 · C 11.9 · F 0.7
→Peach (raw)
39 kcal · P 0.9 · C 9.5 · F 0.3
→Pomegranate arils (raw)
83 kcal · P 1.7 · C 18.7 · F 1.2
→Watermelon (raw)
30 kcal · P 0.6 · C 7.6 · F 0.2
→Orange (raw)
47 kcal · P 0.9 · C 11.8 · F 0.1
→Grapefruit, pink/red (raw)
42 kcal · P 0.8 · C 10.7 · F 0.1
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in strawberries?
Strawberries (raw) has about 32 kcal per 100 g, or roughly 49 kcal per 1 cup halves (152 g).
How much protein is in strawberries?
About 0.7 g of protein per 100 g and 1.1 g per 1 cup halves. That works out to 2.2 g per 100 kcal, so it's not primarily a protein source.
Is strawberries good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
Are strawberries keto-friendly?
In moderate portions they can fit, since a cup has fewer net carbs than most fruits. Very strict keto plans may cap them at a handful. Track the portion if you're working to a set daily carb limit.
Do strawberries have more vitamin C than oranges?
Gram for gram they're about even, with strawberries slightly ahead in this entry's data. A cup of strawberries beats one medium orange mostly because the portion is bigger. Both are excellent sources.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.