Strawberries Macros: Complete Nutrition Facts & Calories

Strawberries are a macro tracker’s dream fruit—just 46 calories and 8 grams of net carbs per cup. They’re one of the lowest-carb fruits available, making them keto-friendly while still being sweet and satisfying. Plus, they’re loaded with vitamin C, antioxidants, and fiber.

If you love fruit but watch your carbs, strawberries should be your go-to. This guide covers strawberry macros completely so you can enjoy them confidently.

Strawberries Macros: Quick Reference

Here’s the macro breakdown for strawberries:

Serving	Calories	Protein	Carbs	Fiber	Net Carbs	Sugar
1 cup whole (144g)	46	1g	11g	3g	8g	7g
1 cup sliced (166g)	53	1.1g	13g	3.3g	10g	8g
1 cup halved (152g)	49	1g	12g	3g	9g	7g
1 medium (12g)	4	0.1g	1g	0.2g	0.8g	0.6g
100g	32	0.7g	8g	2g	6g	5g
1 lb (454g)	145	3g	35g	9g	26g	22g

Key insight: Strawberries have the lowest net carbs of popular fruits—even lower than blueberries and raspberries.

Strawberries vs. Other Berries

Berry (1 cup)	Calories	Total Carbs	Fiber	Net Carbs
Strawberries	46	11g	3g	8g
Raspberries	64	15g	8g	7g
Blueberries	84	21g	4g	17g
Blackberries	62	14g	8g	6g

Berry hierarchy for low-carb: Blackberries < Raspberries < Strawberries < Blueberries

Strawberries are second-lowest in net carbs but often the most affordable and available.

Understanding Macronutrients

Strawberries are primarily a low-carb fruit source. To understand how carbs fit your diet, learn about what macronutrients are.

Strawberries vs. Other Fruits

Fruit	Calories	Net Carbs (per cup)
Strawberries	46	8g
Apple (1 medium)	95	21g
Banana (1 medium)	105	24g
Orange (1 medium)	62	12g
Grapes	104	26g
Mango (1 cup)	99	23g

Strawberry advantage: One cup of strawberries has fewer carbs than half an apple. You can eat a lot for minimal carb impact.

How Strawberries Fit Different Diets

Keto and Low-Carb

Strawberries are excellent for keto:

• 8g net carbs per cup fits most keto plans
• Satisfies sweet cravings naturally
• Pairs well with cream, mascarpone, cream cheese
• Can eat a reasonable portion without guilt

Keto strawberry ideas:

• Strawberries + whipped cream
• Dipped in dark chocolate (small amount)
• In keto smoothies
• With full-fat Greek yogurt

Calorie Deficit / Weight Loss

Strawberries are perfect for weight loss:

• Just 46 calories per cup
• High water content (91%)
• Fiber promotes fullness
• Sweet enough to replace desserts
• Volume eating—looks like a lot, weighs little

High-Protein / Muscle Building

Strawberries add nutrition without filling you up too much:

• Easy to add to protein shakes
• Top Greek yogurt for protein + flavor
• Low calories leave room for protein foods
• Post-workout carbs with antioxidants

Flexible Dieting

Strawberries fit flexible dieting easily—low in everything except volume. Track them and enjoy freely.

Meal Ideas with Strawberries

High-Protein Strawberry Bowl (250 cal, 25g protein, 28g carbs, 4g fat)

• 1 cup Greek yogurt
• 1 cup strawberries, sliced
• 1 tbsp honey
• Sprinkle of granola (2 tbsp)

Keto Strawberry Treat (180 cal, 2g protein, 12g carbs, 14g fat)

• 1 cup strawberries
• 2 tbsp whipped cream
• 1 oz dark chocolate shavings

Post-Workout Smoothie (280 cal, 30g protein, 32g carbs, 3g fat)

• 1 cup strawberries
• 1 scoop whey protein
• 1/2 banana
• 1 cup milk or water
• Ice

Strawberry Spinach Salad (200 cal, 8g protein, 20g carbs, 10g fat)

• 2 cups spinach
• 1/2 cup strawberries
• 1 oz goat cheese
• 1 tbsp pecans
• Balsamic dressing

Simple Dessert (60 cal, 1g protein, 14g carbs, 0.5g fat)

• 1.5 cups strawberries
• Squeeze of lemon
• Fresh mint

Calculate Your Macros

Use our macro calculator to determine your daily carb targets, then see how generously strawberries fit.

Fresh vs. Frozen Strawberries

Form	Calories (1 cup)	Net Carbs	Notes
Fresh	46	8g	Best texture
Frozen (unsweetened)	52	10g	Great for smoothies
Frozen (sweetened)	77	17g	Avoid—added sugar

Frozen tip: Unsweetened frozen strawberries are nearly identical nutritionally and often cheaper. Perfect for smoothies and baking.

Tracking Strawberries Accurately

Whole vs. Sliced vs. Halved

The same weight of strawberries has the same macros regardless of how they’re cut. But volume differs:

• 1 cup whole = 144g
• 1 cup sliced = 166g (more fits in the cup)
• 1 cup halved = 152g

When tracking, use weight for accuracy or note how they’re measured.

Counting Strawberries

If you’re counting rather than weighing:

• 1 medium strawberry ≈ 4 calories, 0.8g net carbs
• 8 medium strawberries ≈ 32 calories, 6.5g net carbs
• 1 cup ≈ 8-12 strawberries depending on size

Dried Strawberries

Serving	Calories	Net Carbs
1/4 cup dried	85	19g

Dried strawberries are calorie-dense—3x the calories of fresh per volume. Weigh carefully.

Strawberry Forms to Watch

Strawberry Jam

• 2 tbsp regular jam = 100 calories, 25g carbs
• Sugar-free jam = 10-20 calories, 1-5g carbs
• Choose sugar-free for macro tracking

Strawberry Flavored

“Strawberry flavored” yogurt, milk, etc. often contains:

• Added sugar
• Artificial flavoring
• Minimal actual strawberry

Better to add real strawberries to plain products.

Chocolate-Covered Strawberries

• 1 large chocolate-covered strawberry ≈ 60-80 calories
• The chocolate adds 30-50 calories per berry
• Delicious but track the chocolate

Health Benefits Beyond Macros

Strawberries offer significant nutrition:

Nutrient	Per Cup	% Daily Value
Vitamin C	89mg	99%
Manganese	0.6mg	26%
Folate	35mcg	9%
Potassium	220mg	5%

Plus antioxidants (anthocyanins) that give strawberries their red color and anti-inflammatory properties.

Strawberry Storage Tips

Fresh Strawberries

• Refrigerate immediately (don’t wash until eating)
• Paper towel in container absorbs moisture
• Use within 3-5 days
• Remove any moldy berries immediately

Freezing Strawberries

• Wash and dry completely
• Spread on baking sheet, freeze 2 hours
• Transfer to freezer bag
• Use within 6-12 months

Buying Tips

• Look for bright red color, no white tips
• Green caps should be fresh and attached
• Avoid containers with juice stains (overripe)
• Buy in season (spring/summer) for best price

Common Strawberry Questions

Do Strawberries Spike Blood Sugar?

Strawberries have a low glycemic index (40) and glycemic load (1-2). They don’t spike blood sugar significantly—the fiber slows absorption. Safe for most diabetics in reasonable portions.

Are Organic Strawberries Worth It?

Strawberries often appear on “dirty dozen” lists for pesticide residue. Organic may be worth it for strawberries specifically if you’re concerned about pesticides. Macros are identical.

Can I Eat Strawberries Every Day?

Absolutely. Strawberries are low in calories, high in nutrients, and safe for daily consumption. No known downsides to regular strawberry eating.

Why Are Some Strawberries Bigger Than Others?

Strawberry size varies by variety and growing conditions. Size doesn’t affect nutrition per gram—just per berry. A big strawberry has more of everything proportionally.

Are Wild Strawberries Better?

Wild strawberries are smaller with slightly more intense flavor. Nutritionally similar to cultivated strawberries. Use whichever you prefer.

Final Thoughts

Strawberries are the ideal fruit for macro trackers:

• Lowest-carb common fruit (8g net carbs/cup)
• Minimal calories (46/cup)
• Keto-friendly (yes, really!)
• Loaded with vitamin C (99% DV/cup)
• Naturally sweet (satisfies cravings)

Unlike most fruits that require careful portioning on low-carb diets, strawberries give you freedom to eat a satisfying amount. A full cup looks generous, tastes sweet, and barely dents your macros.

Buy fresh or frozen (unsweetened), track your portions, and enjoy strawberries as the guilt-free treat they truly are.