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Strawberries benefits start with vitamin C: one cup of whole strawberries has about 46 calories and supplies about 94% of the Daily Value for vitamin C, plus fiber, manganese and folate, according to USDA data. They are also one of the lowest-sugar fruits in the supermarket. A handful of small clinical trials, most using freeze-dried strawberry powder and funded in part by the strawberry industry, have looked at blood sugar and cholesterol markers with mixed results. Below are the USDA strawberry nutrition facts, fresh vs frozen strawberries, what the research actually measured, and what is known about strawberry allergy.
Peptide Labs does not sell strawberries or strawberry products. This article is general nutrition information, not medical advice.
Key Takeaways
- One cup of whole strawberries (144 g) has about 46 calories, 2.9 grams of fiber and 94% of the Daily Value for vitamin C in USDA data.
- A cup of sliced strawberries supplies slightly more than a full day's Daily Value for vitamin C.
- Unsweetened frozen strawberries are close to fresh; sweetened frozen strawberries carry far more sugar.
- Most strawberry trials are small, short, use freeze-dried powder and are partly funded by the California Strawberry Commission, so results are a hint, not proof.
- True strawberry allergy exists but is often reported and rarely confirmed; an allergist can sort it out.
Strawberry nutrition per cup
The table uses the USDA FoodData Central SR Legacy entry for raw strawberries (FDC 167762), converted to USDA’s portion weights for one cup of whole berries (144 grams) and one cup sliced (166 grams). The percent Daily Value (%DV) uses the FDA Daily Values printed on Nutrition Facts labels.
| Nutrient (raw strawberries) | 1 cup whole (144 g) | % DV | 1 cup sliced (166 g) | % DV |
|---|---|---|---|---|
| Calories | 46 | Not applicable | 53 | Not applicable |
| Carbohydrate | 11.1 g | 4% | 12.7 g | 5% |
| Fiber | 2.9 g | 10% | 3.3 g | 12% |
| Total sugars | 7.0 g | No DV | 8.1 g | No DV |
| Protein | 1.0 g | 2% | 1.1 g | 2% |
| Vitamin C | 85 mg | 94% | 98 mg | 108% |
| Manganese | 0.56 mg | 24% | 0.64 mg | 28% |
| Folate | 35 mcg DFE | 9% | 40 mcg DFE | 10% |
| Copper | 0.07 mg | 8% | 0.08 mg | 9% |
| Magnesium | 19 mg | 4% | 22 mg | 5% |
| Potassium | 220 mg | 5% | 254 mg | 5% |
Vitamin C is the standout, which is why strawberries appear in our guide to vitamin C sources. Vitamin C also helps the body absorb the non-heme iron in plant foods, a point covered in our guide to iron-rich foods, so berries pair well with beans, lentils or fortified cereal. Strawberries also provide a meaningful share of the Daily Value for manganese, a trace mineral, and a little folate. Their red color comes from anthocyanin pigments, which is why berries feature in our roundup of antioxidant-rich foods. A single medium berry, at about 12 grams in USDA data, has only around 4 calories.
Strawberry calories and sugar compared with other fruits
Strawberry calories are among the lowest of common fruits, about 32 per 100 grams. Sugar is low too, under 5 grams per 100 grams, and the fiber-to-sugar ratio is favorable. Our guide to fruit sugar levels places strawberries near the bottom of the sugar list alongside raspberries and blackberries, and strawberries are a solid fruit choice in our list of fiber-rich foods. The table compares a typical serving of each fruit.
| Fruit (USDA FDC ID) | Serving | Calories | Vitamin C (% DV) | Fiber | Total sugars |
|---|---|---|---|---|---|
| Strawberries (167762) | 1 cup whole, 144 g | 46 | 85 mg (94%) | 2.9 g | 7.0 g |
| Pineapple (169124) | 1 cup chunks, 165 g | 83 | 79 mg (88%) | 2.3 g | 16.3 g |
| Green kiwi (168153) | 1 fruit, 69 g | 42 | 64 mg (71%) | 2.1 g | 6.2 g |
| Mango (169910) | 1 cup pieces, 165 g | 99 | 60 mg (67%) | 2.6 g | 22.5 g |
| Banana (173944) | 1 medium, 118 g | 105 | 10 mg (11%) | 3.1 g | 14.4 g |
| Apple with skin (171688) | 1 medium, 182 g | 95 | 8 mg (9%) | 4.4 g | 18.9 g |
Kiwi is the closest match on vitamin C per calorie, as our kiwi guide shows, while mango and banana bring more sugar per serving. If you are eating smaller portions on a GLP-1 medicine, our GLP-1 diet guide covers how low-calorie, high-water fruits like berries fit in.
Fresh vs frozen strawberries
Frozen strawberries are picked and frozen in season, and the unsweetened version is close to fresh in USDA data. The sweetened version is a different food: sugar is added before freezing, which raises calories and sugar several times over. Check the ingredient list for added sugar or syrup.
| Form (USDA entry) | Amount | Calories | Total sugars | Fiber | Vitamin C (% DV) |
|---|---|---|---|---|---|
| Fresh, raw (167762) | 1 cup whole, 144 g | 46 | 7.0 g | 2.9 g | 85 mg (94%) |
| Frozen, unsweetened (168173) | 1 cup unthawed, 149 g | 52 | 6.8 g | 3.1 g | 61 mg (68%) |
| Frozen, sweetened, sliced (168174) | 1 cup thawed, 255 g | 245 | 61.2 g | 4.8 g | 106 mg (117%) |
Per 100 grams, the USDA entry for unsweetened frozen strawberries lists somewhat less vitamin C than fresh (41 vs 59 milligrams), but the fiber, sugar and calories are almost the same. Frozen berries are handy for smoothies and oatmeal and keep for months, so they are a practical way to keep fruit on hand.
Strawberries benefits: what the research shows
Strawberry research in people focuses on blood sugar, cholesterol and blood pressure markers. Nearly all of the trials gave participants freeze-dried strawberry powder rather than fresh fruit, and most were funded at least in part by the California Strawberry Commission.
- Prediabetes (2025, Journal of Nutrition): a 28-week randomized crossover trial in 25 adults with prediabetes compared 12 weeks of daily freeze-dried strawberries with 12 weeks of no strawberries. In the adjusted analysis, the strawberry period improved fasting insulin, insulin resistance, fasting glucose, HbA1c and total cholesterol compared with control. Funding came from the NIH and the California Strawberry Commission.
- Cholesterol (2021 and 2023 crossover trials): in 33 adults with obesity and raised LDL cholesterol, four weeks of the higher strawberry-powder amount improved insulin resistance and some LDL particle measures, but standard cholesterol panels and glucose did not change. In a double-blind trial of 40 adults, the lower amount cut total cholesterol by 2.8% compared with control, the higher amount did not, and other heart markers were unchanged.
- Older adults (2025): a double-blind crossover trial in 35 healthy adults with an average age of 72 reported faster processing speed and lower systolic blood pressure during the strawberry phase, while one memory measure improved during the control phase instead.
- Blood pressure meta-analysis (2025): pooling 8 randomized trials, researchers found no significant overall effect of strawberries on systolic or diastolic blood pressure and called for more trials.
Taken together, these are small, short studies with some encouraging signals and some null results. They do not show that eating strawberries changes health outcomes, and they cannot replace care from a clinician for blood sugar or cholesterol concerns. What they do support is that strawberries are a nutrient-dense, low-sugar fruit that fits well in an eating pattern rich in plants, such as the one described in our anti-inflammatory foods guide.
Strawberry allergy and other cautions
Strawberry allergy is often suspected but less often confirmed. A 2020 report noted that IgE-mediated strawberry allergy is frequently reported but rarely proven, and that strawberries are rich in histamine and can trigger histamine-release reactions, especially when eaten in large amounts. True allergy does exist, including a published case of anaphylaxis to strawberries and raspberries in a child.
- Pollen-food link: the strawberry protein Fra a 1 resembles the main birch pollen allergen, so some people with birch pollen allergy react to raw strawberries. A 2018 study found Fra a 1 levels vary widely between strawberry varieties, are not affected by organic vs conventional farming, and drop with prolonged heating.
- Labels: strawberry is not one of the nine major food allergens that US labeling law requires companies to declare, so people who react need to read ingredient lists for strawberry in yogurts, smoothies and gummies.
- What to do: hives, swelling or breathing trouble after eating strawberries needs urgent care. For milder or unclear symptoms, see an allergist; our elimination diet guide explains why food testing should be supervised.
For a tropical fruit with a different nutrient profile, see our sibling guide to pineapple, which is notably higher in manganese and sugar per cup.
Frequently Asked Questions
What are the main strawberries benefits?
USDA data show strawberries are very high in vitamin C for their calories and also supply fiber, manganese and folate. Small trials on blood sugar and cholesterol markers have mixed results.
How many calories are in a cup of strawberries?
About 46 calories in a cup of whole strawberries and about 53 in a cup sliced, in USDA data.
Are strawberries high in sugar?
No. They have about 7 grams of natural sugar per cup of whole berries, among the lowest of common fruits, along with about 3 grams of fiber.
Are frozen strawberries as healthy as fresh?
Unsweetened frozen strawberries are close to fresh in calories, fiber and sugar, with somewhat less vitamin C per 100 grams. Sweetened frozen strawberries have much more sugar.
Can strawberries cause an allergic reaction?
Yes, though true strawberry allergy is less common than often believed. Some reactions relate to birch pollen allergy or histamine. See an allergist, and get urgent care for swelling or breathing trouble.
Do strawberries lower blood sugar?
A few small trials using freeze-dried strawberry powder reported better insulin and glucose markers, but they were short and partly industry-funded. Ask your clinician how fruit fits your plan.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Pineapple Benefits: USDA Pineapple Nutrition, Calories and Facts, Foods High in Vitamin C: USDA List of Fruits and Vegetables, Low Sugar Fruits: USDA Sugar per Serving, From Lowest to Highest.