Nutrition Diet: How many calories are in 8 strawberries and why this fruit is a healthy choice

October 18, 2025 •

4 min read

According to the Mayo Clinic Health System, a standard serving of eight medium strawberries contains just 45 calories. This makes strawberries an incredibly nutrient-dense and low-calorie option, and understanding how many calories are in 8 strawberries can be a powerful tool for weight management and overall health.

Quick Summary

A serving of eight medium strawberries contains approximately 45 calories, along with substantial amounts of fiber, vitamin C, and antioxidants. This makes them an excellent addition to a healthy diet, promoting heart health, managing blood sugar, and aiding in weight loss.

Key Points

Low Calorie Count: Eight medium strawberries contain approximately 45 calories, making them an ideal snack for calorie-controlled diets.
Rich in Vitamin C: A single serving provides more than 100% of your daily Vitamin C needs, boosting immune and skin health.
High in Antioxidants: Packed with beneficial compounds like anthocyanins and ellagic acid, strawberries help fight inflammation and protect against cellular damage.
Supports Weight Loss: The high fiber and water content in strawberries promotes fullness and satiety, helping to manage appetite.
Aids in Blood Sugar Regulation: With a low glycemic index, strawberries help maintain stable blood sugar levels and can benefit those with diabetes.

The Calorie Count: How many calories are in 8 strawberries?

The specific calorie count for eight strawberries varies slightly based on size, with some sources reporting a range between 29 and 46 calories for a portion of eight berries. However, the most widely cited figure for eight medium strawberries is approximately 45 calories. This low number of calories, combined with a high volume of water and fiber, makes them a satisfying and smart choice for a snack or meal component. Beyond the calorie count, these small red fruits are packed with a wealth of other essential nutrients.

A Closer Look at Strawberry Nutrition

Strawberries are more than just a sweet treat; they are a nutritional powerhouse. A single serving provides an impressive amount of vitamins, minerals, and other health-promoting compounds. This combination of nutrients is what truly elevates strawberries beyond just their low-calorie nature.

Key Macronutrients

Carbohydrates: The majority of a strawberry's energy comes from carbohydrates, primarily simple sugars like glucose and fructose. A 100-gram serving (roughly 6-8 medium berries) contains about 7.7 grams of carbs, with most being water. Importantly, they also contain significant dietary fiber, which slows the absorption of these sugars and prevents sharp blood sugar spikes.
Protein and Fat: Strawberries are very low in protein and contain virtually no fat, making them an ideal component of a low-fat diet. Per 100 grams, they provide less than 1 gram of protein and fat.

Essential Vitamins and Minerals

Strawberries are an excellent source of several key micronutrients:

Vitamin C: An outstanding source of this powerful antioxidant, a single serving of eight medium strawberries can provide over 100% of your daily recommended intake. Vitamin C is crucial for immune function, skin health, and wound healing.
Manganese: This essential mineral is important for metabolism, bone development, and antioxidant defense.
Folate (Vitamin B9): Folate plays a vital role in cell function and tissue growth, particularly important for pregnant women.
Potassium: Key for regulating blood pressure and supporting overall cardiovascular health.

The Antioxidant and Anti-inflammatory Power of Strawberries

Strawberries are rich in various antioxidants, which are compounds that protect your cells from damage caused by free radicals. The vibrant red color of strawberries comes from anthocyanins, a specific type of antioxidant with strong anti-inflammatory properties. Another powerful antioxidant found in high amounts is ellagic acid, which has been linked to numerous health benefits.

By helping to neutralize oxidative stress and chronic inflammation, these compounds can contribute to a lower risk of several chronic diseases. Research has shown that a diet rich in berries may help with conditions such as heart disease, diabetes, and certain cancers.

How Strawberries Aid in Weight Management

For those focused on weight management, strawberries offer a strategic advantage. Their low-calorie and high-fiber content means you can feel full and satisfied without consuming a large number of calories. The fiber content helps slow digestion and curb hunger, while the low glycemic index prevents the blood sugar crashes that often lead to cravings.

Best ways to incorporate strawberries for weight loss:

Morning Oatmeal: Top your morning oatmeal with fresh or frozen sliced strawberries for a naturally sweet and fiber-rich breakfast.
Protein-Packed Snack: Combine fresh strawberries with Greek yogurt for a filling snack that balances fiber with protein.
Refreshing Smoothie: Blend strawberries with other fruits, spinach, and a splash of milk or water for a nutrient-dense beverage.
Vibrant Salad: Add sliced strawberries to a spinach or mixed-green salad along with nuts and a light vinaigrette for a delicious twist.
Hydrating Infusion: Infuse your water with fresh strawberries and mint for a flavorful, low-calorie drink.

Strawberry Comparison: Calories and Fiber


Fruit (per 100g)	Calories	Dietary Fiber	Notes
Strawberries	32 kcal	2.0 g	Excellent source of Vitamin C
Blueberries	57 kcal	2.4 g	Slightly higher fiber and calories
Raspberries	52 kcal	6.5 g	Higher fiber content
Blackberries	43 kcal	5.3 g	Good fiber source
Apple (large)	116 kcal	5.4 g	Much higher in calories

Note: Data for 100g servings for consistent comparison.

Conclusion

In conclusion, the answer to "how many calories are in 8 strawberries" is approximately 45, but this low number only tells part of the story. Strawberries are a powerhouse of essential nutrients, including an abundance of vitamin C, fiber, and potent antioxidants. Their nutritional profile, combined with a low glycemic index, makes them an excellent food for weight management, blood sugar control, and supporting overall health. By incorporating these delicious berries into your diet in various simple ways, you can reap their many benefits and add a vibrant, healthy component to your nutritional plan. You can find more information about the numerous health benefits of strawberries, including their potential role in heart health, on reputable health websites like WebMD.(https://www.webmd.com/diet/health-benefits-strawberry)

Frequently Asked Questions

Yes, strawberries are excellent for weight loss. They are low in calories and high in fiber, which helps you feel full for longer and manage your overall calorie intake effectively.

Strawberries support heart health through their high content of antioxidants, like anthocyanins, and fiber. These compounds can help lower LDL (bad) cholesterol and blood pressure, reduce inflammation, and improve vascular function.

Yes, strawberries are considered safe for people with diabetes. They have a low glycemic index, which means they do not cause a rapid spike in blood sugar levels, and their fiber content helps with glucose control.

There is not much nutritional difference between fresh and frozen strawberries. Both forms retain their beneficial vitamins, minerals, and antioxidants, making either a great choice.

You can add strawberries to your diet by eating them fresh as a snack, blending them into smoothies, topping oatmeal or yogurt, or adding them to salads for extra flavor and nutrients.

A single serving of eight medium strawberries contains more than 100% of your daily Vitamin C needs, often exceeding the amount found in an orange.

While there is no strict rule, many studies suggest that eating around one cup of strawberries (about eight medium berries) regularly can provide significant health benefits.