Strawberry Nutrition Facts: Calories, Carbs & Vitamin C

Nutrient / Component	Per 100 g	Per 1 Cup, Halves (152 g)
Energy (Calories)	32 kcal	49 kcal
Water	91.0 g	138.3 g
Protein	0.67 g	1.02 g
Total Fat	0.30 g	0.46 g
Total Carbohydrates	7.68 g	11.67 g
Dietary Fiber	2.0 g	3.04 g
Total Sugars	4.89 g	7.43 g
— Fructose	2.44 g	3.71 g
— Glucose	1.99 g	3.02 g
— Sucrose	0.47 g	0.71 g
Potassium	153 mg	232.6 mg
Calcium	16 mg	24.3 mg
Magnesium	13 mg	19.8 mg
Phosphorus	24 mg	36.5 mg
Sodium	1 mg	1.5 mg
Iron	0.41 mg	0.62 mg
Manganese	0.39 mg	0.59 mg
Vitamin C	58.8 mg	89.4 mg
Folate (B9)	24.0 µg	36.5 µg
Vitamin K	2.2 µg	3.3 µg

Strawberries (Fragaria × ananassa) are among the most popular and nutrient-rich berries worldwide, widely prized for their sweet-tart taste, vibrant red hue, and low-calorie density. When evaluating strawberry nutritional value per 100g, raw fresh strawberries supply only 32 calories, 7.7 grams of total carbohydrates, and over 91% water content, making them an ideal staple for fat loss, ketogenic diets, and clean eating lifestyles. A standard everyday serving—typically measured as 1 cup of strawberry halves (approx. 152 grams)—delivers roughly 49 calories and 11.7 grams of total carbohydrates.

Low-Carb Profile, Dietary Fiber & Blood Sugar Impact

Unlike many tropical fruits, strawberries possess a very modest sugar profile combined with active plant fiber. A 1-cup serving contains approximately 7.4 grams of total sugars (predominantly balanced between fructose and glucose) alongside 3.0 grams of dietary fiber. Of this fiber, roughly 26% is soluble fiber in the form of pectin, with the remaining fraction composed of insoluble structural fibers (cellulose and hemicellulose). Because of this favorable fiber-to-sugar ratio, strawberries register an exceptionally low glycemic index (GI ~41) and a minimal glycemic load (~3 for a typical serving), preventing sharp insulin spikes and making them safe for diabetic-friendly, low-glycemic, and keto meal plans.

Superior Vitamin C Density & Essential Micronutrients

Strawberries are exceptional natural powerhouses of essential vitamins and electrolytes:

Vitamin C (Ascorbic Acid): Delivering 58.8 mg per 100g and nearly 89.4 mg per cup, a single serving of strawberries provides roughly 99% of the recommended daily intake (RDI)—outperforming even whole oranges on a per-serving basis. Vitamin C is indispensable for enzymatic collagen synthesis, vascular elasticity, immune defense, and accelerating the bio-absorption of non-heme iron.
Manganese: One cup yields 0.59 mg of manganese (about 26% of the daily value), an essential trace mineral functioning as a key cofactor for antioxidant enzymes like superoxide dismutase (SOD) and bone matrix development.
Folate (Vitamin B9): With roughly 36.5 µg per cup, strawberries contribute bioavailable folate necessary for cellular nucleic acid synthesis and healthy red blood cell maturation.
Potassium & Electrolytes: Supplying 153 mg of potassium per 100g (around 233 mg per cup), strawberries assist in blunting dietary sodium retention and regulating normal vascular tone.

Anthocyanins, Ellagitannins & Systemic Health Benefits

The bright crimson coloration of strawberries is driven by potent polyphenol bioflavonoids, notably pelargonidin-3-glucoside, the primary anthocyanin in the fruit. Along with ellagic acid and proanthocyanidins, these polyphenolic antioxidants help lower systemic inflammatory markers (such as C-reactive protein), diminish the oxidation of LDL cholesterol, and improve endothelial flow-mediated dilation. Regular inclusion of whole strawberries in your diet supports cardiovascular function, healthy gut microbiota diversity, and metabolic longevity.