Strawberries: calories, protein, vitamins
USDA FoodData Central data, retrieved October 2026 · state: fresh
Strawberries: 32 kcal, 0.7 g protein, 0.3 g fat and 7.7 g carbohydrate per 100 g. A typical portion is 1 bowl (150 g): about 48 kcal. Below you will find a table with the share of the daily reference, a comparison with five similar foods and where the numbers come from.
- High in vitamin C · 71%
- Good source of manganese · 19%
- Low in calories
- Low in fat
| Nutrition | per 100 g | % daily value | portion (150 g) | % daily value |
|---|---|---|---|---|
| Calories | 32 kcal | 2% | 48 kcal | 2% |
| Protein | 0.67 g | 1% | 1.01 g | 2% |
| Fat | 0.3 g | — | 0.45 g | — |
| Carbohydrate | 7.68 g | — | 11.5 g | — |
| Fibre | 2 g | 6% | 3 g | 10% |
| Sugar(limit) | 4.89 g | 5% | 7.34 g | 8% |
| Saturated fat(limit) | 0.02 g | 0% | 0.02 g | 0% |
| Sodium(limit) | 1 mg | 0% | 1.5 mg | 0% |
| Vitamin C | 58.8 mg | 71% | 88.2 mg | 107% |
| Manganese | 0.39 mg | 19% | 0.58 mg | 28% |
| Folate | 24 µg | 6% | 36 µg | 9% |
| Potassium | 153 mg | 5% | 230 mg | 8% |
| Copper | 0.05 mg | 5% | 0.07 mg | 8% |
Typical portion: 1 bowl, 150 g, about 48 kcal. % daily value is for a reference adult (average of men and women); "limit" marks a daily limit, not a target. "High" starts at 20% per 100 g.
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Calories from a photoThese are general estimates generated from published formulas, not a medical prescription. Not reviewed by a doctor or registered dietitian.
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Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.
Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.
Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.
Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generated: October 2026
Also searched as: strawberry.
About this food: Strawberries
A bowl of strawberries is the portion most people actually eat, and the 150 g used here assumes the green caps are already removed. Weigh them hulled: a bowl that still has its stems and leaves reads heavier than the fruit you will eat. Berries are mostly water, so 32 kcal per 100 g means a generous bowl stays light.
What changes the total is what goes on top. A spoonful of sour cream, a splash of cream or sugar sprinkled over the bowl can add more energy than the berries themselves, so log those as separate lines. The same goes for jam: a jar of strawberry jam is usually cooked with a lot of sugar, often close to a one to one ratio with the fruit, so it is a different food from these fresh berries.
Strawberries spoil within a couple of days. Keep them unwashed in the fridge on a paper towel and rinse right before eating, because water speeds up mould. Frozen berries are fine for porridge and smoothies, though they release juice and turn soft when thawed. In Ukraine the garden berry is commonly called polunytsia, while sunytsia is the smaller, more fragrant kind, and the data here covers the usual cultivated fruit. A bowl gives 48 kcal and 2 g fibre per 100 g.
What it is high and low in
Strawberries is high in vitamin C (71%) per 100 g (share of the daily reference in brackets). It is a good source of manganese (19%).
It is low in calories (up to 40 kcal per 100 g) and fat (up to 3 g per 100 g). The rule is the same for every food: "high" means at least 20% of the daily reference in 100 g, "good source" means 10-19%. For protein it takes at least 8 g per 100 g and a fifth of the calories from protein.
How it compares with similar foods
We compared strawberries with the five foods in our table that are closest in composition (Watermelon, Melon (cantaloupe), Lemon, Peach and Grapefruit), per 100 g.
Rank among the six: Protein (1 = most): 5th of 6; Calories (1 = fewest): 3rd of 6; Fibre (1 = most): 2nd of 6; Carbohydrate (1 = fewest): 2nd of 6. The order is computed from the USDA values, so it moves if the table changes.
| Food | kcal | protein | fat | carbs | fibre |
|---|---|---|---|---|---|
| Strawberries | 32 | 0.7 | 0.3 | 7.7 | 2 |
| Watermelon | 30 | 0.6 | 0.2 | 7.6 | 0.4 |
| Melon (cantaloupe) | 34 | 0.8 | 0.2 | 8.2 | 0.9 |
| Lemon | 29 | 1.1 | 0.3 | 9.3 | 2.8 |
| Peach | 39 | 0.9 | 0.3 | 9.5 | 1.5 |
| Grapefruit | 42 | 0.8 | 0.1 | 10.7 | 1.6 |
All values per 100 g.
Where the numbers come from
The values on this page come from USDA FoodData Central, SR Legacy (entry 167762: "Strawberries, raw"). It is the US government's reference database and its data is public domain (CC0). We retrieved it on October 4, 2026 and show it per 100 g of the food in the stated state (fresh). When USDA reports no value for a vitamin or mineral we write "no data", never zero.
The daily value column compares each amount with a reference adult: the average of the adult male and female values in the US and Canada Dietary Reference Intakes (age 19-30), a 2,000 kcal day and 50 g of protein. Sodium (2300 mg), sugar (90 g of total sugars, the EU reference intake) and saturated fat (22 g, under 10% of calories) are limits, not targets. These are general guides for healthy adults, not medical advice.
The portion weight is a typical size, not a USDA value, so weigh your own portion.
Calorie and nutrient questions
How many calories are in 100 g of strawberries?
32 kcal per 100 g, with 0.7 g protein, 0.3 g fat and 7.7 g carbohydrate. A typical portion (1 bowl, 150 g) has about 48 kcal.
How much protein is in strawberries?
100 g has 0.7 g of protein, which is 1% of a 50 g daily reference, and a typical portion (150 g) has 1 g. Protein supplies 7% of its calories.
Which vitamins and minerals does strawberries contain?
The most per 100 g, as a share of the daily reference: vitamin C 58.8 mg (71%); manganese 0.39 mg (19%). Every other tracked vitamin or mineral is under 10% or has no USDA value.