Strawberry Calories & Nutrition Calculator

Raw strawberry has 32 kcal per 100g — placing it among the lowest-calorie fresh fruits, below apple (52 kcal), orange (47 kcal), blackberry (43 kcal), and banana (89 kcal). Only watermelon (30 kcal), lemon (29 kcal), and star fruit (31 kcal) are lower. The 91% water content means strawberry delivers substantial volume relative to its caloric contribution ^[1].

One cup of whole strawberries (144g) provides 46 kcal — less than half the calories in a single medium banana (105 kcal) and lower than a medium apple (95 kcal). A cup of sliced strawberries (166g) has 53 kcal; a cup of halves (152g) has 49 kcal. A single medium strawberry (12g) has just 4 kcal, making portion-level tracking straightforward.

For food journaling, strawberry's calorie count is consistent across common varieties (Chandler, Camarosa, Albion) — the range is 30–34 kcal per 100g, so using 32 kcal as a default produces minimal logging error regardless of variety.

Strawberry delivers 58.8mg vitamin C per 100g — 65% of the Daily Value — at only 32 kcal. This yields a vitamin C efficiency ratio of 1.84mg per calorie, exceeding orange (53.2mg at 47 kcal = 1.13 mg/kcal), green kiwi (92.7mg at 61 kcal = 1.52 mg/kcal), and pineapple (47.8mg at 50 kcal = 0.96 mg/kcal). Among common fruits, only guava (228mg at 68 kcal = 3.35 mg/kcal) delivers more vitamin C per calorie ^[1][2].

One cup of whole strawberries (144g) provides 84.7mg vitamin C — 94% of the daily value — in just 46 kcal. This makes strawberry one of the most calorie-efficient ways to reach the daily vitamin C target. Eight medium strawberries (96g) already provide 56.4mg (63% DV).

For nutrition journaling, if tracking vitamin C intake matters, strawberry's per-calorie efficiency means that even modest portions contribute meaningfully. A 50g serving (roughly 4 medium berries, 16 kcal) provides 29.4mg vitamin C — about one-third of the daily value.

Strawberry has 4.89g total sugars per 100g — one of the lowest sugar contents among fresh fruits. This is roughly half of apple (10.4g), about half of orange (9.4g), and one-third of grapes (15.5g). The sugar profile breaks down as 2.44g fructose (50%), 1.99g glucose (41%), and 0.47g sucrose (9%) — an unusually balanced glucose-to-fructose ratio compared to apple's heavily fructose-dominant profile (57% fructose) ^[1][3].

One cup of whole strawberries (144g) has 7.0g total sugar — equivalent to about 1.8 teaspoons of table sugar in caloric terms. For comparison, a medium apple has 18.9g, a medium banana has 14.4g, and a cup of grapes has 23.4g sugar. Strawberry delivers noticeable sweetness with substantially lower sugar per volume.

For food journaling, strawberry is one of the easiest fruits to track for those monitoring sugar intake. The low 4.9g per 100g value, combined with the high water content, means even generous portions contribute modest sugar totals.

Frozen unsweetened strawberries retain 41.2mg vitamin C per 100g — 70% of the fresh value (58.8mg). Fiber holds steady at 2.1g (versus 2.0g fresh), and calories increase slightly to 35 kcal (from 32 kcal) due to minor water loss during the freezing process. Potassium drops modestly from 153mg to 148mg. Iron, interestingly, appears higher in frozen (0.75mg vs 0.41mg), likely due to concentration effects during processing ^[1][4].

Frozen sweetened sliced strawberries tell a different story: the added sugar pushes calories to 96 kcal per 100g — exactly 3x the fresh value. Sugars jump from 4.9g to 24.0g, and total carbohydrates rise from 7.7g to 25.9g. Vitamin C remains roughly stable at 41.4mg because the fruit's ascorbic acid is diluted by the sugar mass but not destroyed by it.

For food journaling, the frozen unsweetened variant is nutritionally close to fresh and is a practical substitute for smoothies and off-season use. The frozen sweetened variant, however, requires careful portion tracking — a single cup (255g) delivers 245 kcal and 61g sugar, comparable to a soft drink in sugar content.

Strawberry's red color comes from anthocyanins — water-soluble pigments that range from 9.8 to 60.3mg per 100g fresh weight depending on variety, ripeness, and growing conditions. The dominant anthocyanin is pelargonidin 3-glucoside, accounting for approximately 70–90% of total anthocyanin content. Pelargonidin 3-rutinoside and pelargonidin 3-glucoside-succinate are present in smaller amounts ^[2][5].

Total polyphenol content in fresh strawberries ranges from 149 to 517mg GAE per 100g (gallic acid equivalents), placing strawberry among the most polyphenol-rich common fruits. Ellagic acid, quercetin, and kaempferol glycosides contribute alongside the anthocyanins. These compounds are not captured in standard USDA nutrient panels ^[2].

For food journaling, standard calorie trackers will not show anthocyanin or polyphenol values. If tracking phytonutrient diversity matters, note that deeper-red, fully ripe strawberries generally contain higher anthocyanin concentrations than pale or under-ripe berries. Freezing preserves most anthocyanin content, while cooking (jam-making) reduces it significantly.