What are the macros for strawberries? A Comprehensive Nutritional Guide

November 19, 2025 •

4 min read

Did you know strawberries are composed of over 90% water, making them a refreshing and low-calorie addition to your diet? This high water content, combined with their low-calorie density, is just one aspect of what are the macros for strawberries, revealing a nutritional powerhouse that can support various health goals.

Quick Summary

Strawberries have a balanced macronutrient profile, primarily consisting of carbohydrates from natural sugars and fiber, with very little protein and fat. Their high water and fiber content aids digestion, promotes satiety, and makes them a low-calorie fruit choice.

Key Points

Low in calories: At only 32 calories per 100g, strawberries are a great option for managing calorie intake.
Carbs come with fiber: Most of the carbohydrate content includes dietary fiber, which slows sugar absorption and aids digestion.
Minimal fat and protein: Strawberries contain very small amounts of fat and protein, making their energy primarily from carbohydrates.
Keto-friendly in moderation: The low net carb count allows strawberries to be enjoyed as part of a ketogenic diet, provided portion sizes are controlled.
Rich in micronutrients: Beyond macros, strawberries are an excellent source of vitamin C, manganese, and beneficial antioxidants.
Supports weight management: The high water and fiber content helps promote feelings of fullness and hydration.

Macronutrient Breakdown of Strawberries

To understand what are the macros for strawberries, it's helpful to look at standard serving sizes. A fresh strawberry's nutritional profile is dominated by carbohydrates, with minimal amounts of protein and fat. The majority of their weight comes from water, which helps keep their calorie count low.

Per 100 Grams (About 2/3 Cup Whole)

A 100-gram serving of raw, fresh strawberries provides the following macronutrients:

Carbohydrates: Approximately 7.7 grams. Most of these carbs are from simple sugars like glucose and fructose, but they also contain a good amount of fiber.
Fiber: Approximately 2 grams. Fiber accounts for about 26% of the strawberry's carb content, aiding in digestive health and promoting fullness.
Protein: Approximately 0.7 grams. Strawberries are not a significant source of protein.
Fat: Approximately 0.3 grams. This is a very minor amount, making them virtually fat-free.
Calories: Approximately 32 kcal. The high water content means you can eat a larger volume for very few calories.

Per 1 Cup, Sliced (About 166 Grams)

For a larger serving, one cup of sliced strawberries contains:

Carbohydrates: Approximately 12.7 grams
Fiber: Approximately 3.3 grams
Protein: Approximately 1.1 grams
Fat: Approximately 0.5 grams
Calories: Approximately 53 kcal

The Role of Carbohydrates and Fiber

The carbohydrates in strawberries have a low glycemic index (GI) of around 40, which means they don't cause significant spikes in blood sugar levels. This is partly due to their fiber content, which slows the absorption of natural sugars. The fiber, which includes both soluble and insoluble types, is crucial for digestive health, feeding beneficial gut bacteria, and managing appetite. This makes them an excellent fruit choice for those watching their blood sugar or trying to manage their weight.

Are Strawberries Keto-Friendly?

Because of their low net carb content, strawberries are considered one of the more keto-friendly fruits. A 100-gram serving has only about 6 grams of net carbs (total carbs minus fiber), and a single cup of sliced strawberries contains roughly 9 grams of net carbs. This allows individuals on a ketogenic diet to enjoy them in moderation without exceeding their daily carb limit. Pairing them with a fat source, like cream or nuts, can help further balance the meal on a keto plan.

Weight Management and Strawberries

For those focused on weight management, strawberries are a strategic food choice.

Low in calories, high in volume: Their high water content and low-calorie density allow you to eat a satisfying portion for minimal calories.
Rich in fiber: The fiber promotes a feeling of fullness, which helps curb cravings and reduces overall calorie intake.
Natural hydration: The high water content aids in staying hydrated, which is important for metabolism and can prevent mistaking thirst for hunger.
Natural sweetness: They can satisfy a sweet tooth without the added sugars found in many processed snacks, making them an excellent healthy dessert alternative.

Beyond Macros: A Nutrient Powerhouse

While the macros for strawberries are impressive, their nutritional benefits extend far beyond that. They are packed with essential vitamins, minerals, and antioxidants.

Vitamin C: One cup of strawberries provides more than 100% of your daily vitamin C needs, supporting immune and skin health.
Manganese: This trace mineral is important for many bodily processes.
Folate (B9): Crucial for cell function and tissue growth.
Potassium: Helps regulate blood pressure and supports heart health.
Antioxidants: Rich in polyphenols like anthocyanins and ellagic acid, which provide anti-inflammatory and other health benefits.

Comparison: Strawberries vs. Other Fruits (Per 100g)

To put their macros into perspective, here is a quick comparison with other popular fruits:


Nutrient	Strawberries	Raspberries	Apples	Watermelon
Calories	32 kcal	52 kcal	52 kcal	30 kcal
Carbs	7.7 g	11.9 g	13.8 g	7.6 g
Fiber	2 g	6.5 g	2.4 g	0.4 g
Protein	0.7 g	1.2 g	0.3 g	0.6 g
Fat	0.3 g	0.7 g	0.2 g	0.2 g

Incorporating Strawberries for Health

There are countless ways to enjoy the benefits of strawberries, from simple snacks to more complex meal additions:

Snack: Enjoy a handful of fresh strawberries for a low-calorie, high-fiber snack.
Smoothies: Blend them with low-fat yogurt or a protein source for a nutritious breakfast or post-workout drink.
Salads: Add sliced strawberries to a salad with greens, nuts, and a light vinaigrette for a sweet and savory flavor boost.
Parfaits: Layer Greek yogurt, strawberries, and a sprinkle of granola for a satisfying dessert or breakfast.
Infused Water: Add strawberries to your water for a flavorful and hydrating drink.

Conclusion

The macros for strawberries are highly favorable for a healthy diet, characterized by low calories and fat, a moderate amount of carbohydrates with a good fiber content, and minimal protein. This makes them a smart and delicious choice for a variety of dietary goals, including weight loss and ketogenic diets, when consumed in moderation. Beyond their macros, they provide a wealth of vitamins and antioxidants that contribute to overall health. Whether you enjoy them fresh, frozen, or in a variety of dishes, strawberries are a nutritious and versatile fruit that can be part of a balanced lifestyle.

Learn More About Fiber in Foods

For more information on high-fiber foods, check out this guide from the Mayo Clinic's Guide to High-Fiber Foods.

Frequently Asked Questions

A 100-gram serving of raw strawberries contains approximately 7.7 grams of total carbohydrates. Of this, about 2 grams is dietary fiber, leaving around 5.7 grams of net carbs.

Yes, strawberries are excellent for weight loss. They are low in calories and high in fiber and water, which helps you feel full longer and manage appetite. Their natural sweetness can also curb cravings for high-sugar snacks.

Strawberries are not a significant source of protein. A 100-gram serving contains only about 0.7 grams of protein, while a full cup of sliced strawberries contains just over 1 gram.

Yes, strawberries have a low glycemic index (GI) of around 40. This means they cause a slow and steady rise in blood sugar, preventing the rapid spikes associated with high-GI foods.

Yes, strawberries can be part of a keto diet. Their low net carb count (total carbs minus fiber) means you can enjoy them in moderation. For example, a 100g serving has about 6g net carbs.

Compared to other berries like raspberries, strawberries are slightly lower in calories and carbs, though they also contain less fiber. However, all berries are generally low in calories and fat, making them healthy choices.

In addition to their macros, strawberries are a great source of Vitamin C, Manganese, Folate (B9), and potassium. They are also packed with antioxidants like anthocyanins and ellagic acid, which offer numerous health benefits.

Both fresh and frozen strawberries are highly nutritious. Frozen strawberries retain most of their vitamins, minerals, and antioxidants, as freezing locks in nutrients at their peak ripeness.