How Many Calories in a Fresh Strawberry? | Surprisingly Low

A single medium fresh strawberry (about 12 grams) contains approximately 4 to 5 calories.

You might assume a sweet, bright red strawberry packs a noticeable calorie punch, like most berries or stone fruits do. But strawberries break that pattern in a refreshing way.

A single medium fresh strawberry weighs about 12 grams and delivers roughly 4 to 5 calories. A full cup of whole berries – about eight medium – adds up to around 46 calories. If you’re tracking calories or just curious, the numbers are remarkably low.

Calories By Size And Serving

Strawberries vary in size, so the calorie count shifts accordingly. A small berry (about 7 grams) carries roughly 2.5 calories. A medium berry (12 grams) comes in around 4.6 calories, and a large berry (18 grams) hits about 6.5 calories.

Serving sizes matter, too. One cup of whole strawberries (roughly 144 grams) contains about 46 calories. If you halve them, a 152‑gram cup provides around 49 calories – a minor difference that mostly reflects water content.

For a quick handful, ten medium strawberries (about 140 grams) provide approximately 50 calories. That’s roughly the calorie cost of half a medium apple, but with far more volume and hydration.

Why The Calorie Count Feels Too Good To Be True

It seems almost impossible that a fruit so sweet and juicy could be this low in calories. The secret is water. Strawberries are 91 percent water, which takes up weight without adding energy. The remaining solids – mostly natural sugars and fiber – are modest in quantity.

• High water content: Being 91 percent water means you get a lot of volume for very few calories. That same principle makes watermelon and cucumber similarly low‑calorie.
• Modest natural sugar: One cup contains about 7.4 grams of natural sugar – less than half the sugar in a medium apple. The sweetness comes from small amounts of fructose and glucose.
• Fiber helps: A cup provides 3 grams of dietary fiber, which slows digestion and contributes to feeling full without adding calories.
• Low glycemic load: With only about 12 grams of total carbohydrates per cup and a low glycemic index, strawberries don’t spike blood sugar the way ultra‑processed sweets do.

These factors combine to make strawberries one of the most volume‑friendly fruits you can choose. A bowl of strawberries delivers satisfaction without eating into your daily calorie budget.

How Many Strawberries Fit Into Your Daily Goal

Knowing the per‑berry calorie count makes it easy to fit strawberries into any eating pattern. The table below shows how different serving sizes compare.

For context, a 100‑gram serving – about two‑thirds of a cup – delivers roughly 32 calories. Per the USDA’s choosing fresh strawberries guide, picking firm, bright red berries ensures peak flavor and nutrition without adding calories.

Whether you’re adding them to oatmeal, yogurt, or eating them plain, the calorie impact remains minimal. A couple of cups can easily fit into a 1500‑calorie day without a second thought.

Beyond Calories: What Else You Get With Each Berry

The calorie number is impressive, but strawberries offer more than just low energy density. Each berry delivers vitamins, fiber, and antioxidants that make them a nutrient‑dense choice. Here’s what a one‑cup serving provides.

1. Vitamin C powerhouse: One cup provides 85 milligrams of vitamin C – about 160 percent of the recommended daily value. That’s more vitamin C than an orange.
2. Fiber for fullness: The 3 grams of dietary fiber per cup support digestion and help you feel satisfied with very few calories.
3. Minimal fat and protein: A cup contains less than half a gram of fat and just over a gram of protein. The macronutrient breakdown is heavily skewed toward carbohydrates – mainly natural sugars and fiber.
4. Hydration boost: Thanks to their 91 percent water content, strawberries contribute to your fluid intake while supplying flavor.

These nutrients make strawberries a smart pick for anyone trying to eat more whole foods. The low calorie count means you can enjoy a generous serving without worrying about your daily totals.

Calorie Comparison With Other Common Fruits

How do strawberries stack up against other fruits you might reach for? The calorie difference is noticeable. A medium banana (about 118 grams) contains roughly 105 calories – more than double the calories of two cups of strawberries.

NC State Extension provides a detailed breakdown of strawberry calories per 100g, noting that 100 grams of strawberries contain only 32 calories. By comparison, 100 grams of grapes have about 69 calories, and 100 grams of apples have about 52 calories. Strawberries deliver among the lowest calorie density of common fruits.

Even very low‑calorie fruits like watermelon (30 calories per 100g) are close, but strawberries offer more fiber and vitamin C. For anyone tracking macros or calories, strawberries are an excellent base for smoothies, salads, or snacks.

These numbers show that strawberries are one of the lightest fruit options available. When you want the most volume and nutrition per calorie, they’re hard to beat.

The Bottom Line

A medium fresh strawberry contains roughly 4 to 5 calories, making it one of the lowest‑calorie fruits you can eat. A full cup provides under 50 calories along with vitamin C, fiber, and hydration. Strawberries are an easy addition to a balanced diet, whether you’re counting calories, managing carbs, or just looking for a healthy snack.

If you’re following a specific diet plan for diabetes or weight loss, a registered dietitian can help you fit strawberries into your daily carb and calorie targets with precision.