How many calories are in 30 grams of strawberries?

November 18, 2025 •

3 min read

According to several nutrition databases, 30 grams of raw strawberries contains just 10 calories. This makes strawberries an incredibly low-calorie and nutrient-dense snack, perfect for those monitoring their caloric intake. A small portion like this is also packed with vitamins and antioxidants, offering a healthy, sweet treat.

Quick Summary

A 30-gram serving of raw strawberries contains approximately 10 calories, a small amount that comes primarily from carbohydrates and natural sugars. This portion is also a good source of vitamin C and other essential nutrients, with minimal fat and protein content.

Key Points

Low Calorie Count: 30 grams of raw strawberries contains approximately 10 calories.
Rich in Vitamin C: Strawberries are an excellent source of vitamin C, which supports the immune system and skin health.
Antioxidant Powerhouse: Loaded with antioxidants like anthocyanins, strawberries help protect the body from oxidative stress and support heart health.
Supports Digestive Health: The dietary fiber in strawberries aids in digestion and helps promote a feeling of fullness.
Low Glycemic Index: Despite being naturally sweet, strawberries have a low glycemic index, preventing significant spikes in blood sugar.
Versatile and Delicious: Strawberries can be enjoyed fresh, in smoothies, salads, or as a dessert topping for a nutritious and flavorful treat.
Weight Management Friendly: Due to their low calorie and high fiber content, strawberries are an ideal snack for weight management.

The Exact Calorie Count: 30 Grams of Strawberries

For anyone counting calories or simply curious about the nutritional value of their favorite fruits, knowing the precise numbers is essential. A 30-gram serving of raw, fresh strawberries contains approximately 10 calories. This is a very small amount, highlighting why strawberries are a popular choice for low-calorie diets and healthy snacking. To put this in perspective, 30 grams is roughly the weight of two to three medium-sized strawberries.

Nutritional Breakdown of 30 Grams of Strawberries

While the calorie count is minimal, the nutritional benefits are not. A 30-gram serving offers a host of healthy components. These macronutrients and vitamins contribute to the overall healthiness of this small but mighty berry.

Carbohydrates: Around 2 grams, mostly from natural sugars like glucose, fructose, and sucrose.
Dietary Fiber: About 1 gram, which aids in digestion and promotes feelings of fullness.
Protein: Approximately 0.2 grams.
Fat: A negligible amount, around 0.1 grams.
Vitamin C: This serving size provides a notable boost of vitamin C, an essential antioxidant for immune and skin health.

How Strawberries Compare to Other Fruits

To better understand the low-calorie nature of strawberries, it's helpful to compare them with other common fruits. This comparison showcases why strawberries are often recommended for weight management.


Fruit (per 100g)	Calories	Dietary Fiber	Sugar
Strawberries	32 kcal	2.0g	4.9g
Blueberries	57 kcal	2.4g	9.96g*
Bananas	89 kcal*	2.6g*	12.23g*
Raspberries	52 kcal	6.5g	4.41g*
Apples	52 kcal*	2.4g*	10.39g*

*Approximate values from general nutrition data. Sources may vary.

As the table shows, strawberries are one of the lowest-calorie berries available, making them an excellent choice for a light and healthy snack. While raspberries contain more fiber, strawberries offer a very low sugar and calorie profile.

Health Benefits Beyond Calories

Beyond their low-calorie and low-sugar profile, strawberries offer a wealth of health benefits that make them a valuable addition to any diet. These benefits are driven by their rich content of vitamins, minerals, and antioxidants.

Antioxidant Power

Strawberries are packed with potent antioxidants, including anthocyanins and ellagic acid, which are responsible for their bright red color.

Fight Oxidative Stress: Antioxidants help protect the body from cell damage caused by free radicals.
Heart Health: Studies suggest that the antioxidants in strawberries may improve cholesterol levels and regulate blood pressure, contributing to better cardiovascular health.

Immune System Support

Just one cup of strawberries contains more than a full day's recommended intake of vitamin C. This potent vitamin is a powerful immune booster, helping the body fight off infections and contributing to healthy, radiant skin.

Fiber for Digestive Health

With approximately 1 gram of fiber in a 30-gram serving, strawberries support healthy digestion. Fiber adds bulk to the diet, which can help prevent constipation and aid in maintaining a healthy digestive system.

Blood Sugar Regulation

Despite their natural sugar content, strawberries have a low glycemic index, meaning they do not cause a rapid spike in blood sugar levels. This makes them a suitable fruit option for individuals managing diabetes or seeking to avoid sugar crashes. The fiber content further assists in slowing down the absorption of sugar.

Brain and Cognitive Function

Research indicates that flavonoids found in strawberries may be linked to improved brain function and memory. The antioxidant properties also play a role in protecting against age-related cognitive decline.

Culinary Applications for Strawberries

Their versatility and nutritional profile make strawberries a great ingredient in various dishes.

As a simple snack: Enjoy them fresh and raw for a quick, hydrating, and low-calorie treat.
In smoothies: Blend them with other fruits, leafy greens, and a liquid base for a vitamin-packed breakfast or post-workout drink.
On salads: Add sliced strawberries to a bed of spinach or arugula with a light vinaigrette for a refreshing and nutritious meal.
In desserts: Use them to top yogurt, oatmeal, or a healthy chia seed pudding. For a more indulgent, but still relatively healthy, treat, mix them with a small amount of dark chocolate.

Conclusion

In summary, 30 grams of strawberries contains just 10 calories, making them a superb choice for a light, healthy snack. Their rich profile of vitamin C, antioxidants, and dietary fiber provides significant health benefits for the heart, immune system, and digestion. Whether enjoyed on their own, in a salad, or as part of a delicious dessert, strawberries offer a nutritious and flavorful way to enhance your diet. Their minimal calorie count, coupled with their dense nutritional value, makes them an excellent addition to any healthy eating plan.

Driscoll's provides additional information on the health benefits of strawberries, confirming their role in a balanced diet.

Frequently Asked Questions

There are approximately 10 calories in 30 grams of raw, fresh strawberries.

Yes, strawberries are excellent for weight loss. They are low in calories and high in fiber, which can help you feel full and satisfied without consuming many calories.

A 30-gram serving of strawberries contains about 2g of carbohydrates, 1g of fiber, and 0.2g of protein, along with notable amounts of vitamin C and antioxidants.

No, frozen strawberries generally have the same calorie content as fresh ones, as freezing does not change their nutritional value significantly.

Strawberries are lower in calories than blueberries. Strawberries contain about 32 calories per 100g, while blueberries have about 57 calories per 100g.

Yes, strawberries are a good fruit choice for people with diabetes. They have a low glycemic index and high fiber content, which helps regulate blood sugar levels.

The energy in strawberries comes mainly from carbohydrates, primarily from natural sugars and dietary fiber.