Strawberries are a great source of vitamin C and manganese and contain decent amounts of folate (vitamin B9) and potassium. in a cup, (174 grams) strawberries contain 56 calories and 170% vitamin C.

Strawberries are rich in antioxidants and plant compounds, which can have benefits for heart health and blood sugar control.   

Usually eaten raw and fresh, these berries can also be used in a variety of berries, jellies, and desserts.  

This article tells you what you need to know about calories in cup strawberries and its nutrition facts.  

Nutrition facts  

calories in cup strawberries


Fresh strawberries are very high in water, so their total carbs intake is very low – 3.5 ounces (100 grams) per 8 grams fewer carbs.  

Net digestible carbs ingredients are less than 6 grams in the same serving size.  

Most of the carbs in this bar come from common sugars – such as glucose, fructose, and sucrose – but they also contain a decent amount of fiber.  

Strawberries have a glycemic index (GI) score is relatively low and which is 40. 

This means that strawberries should not lead to large spikes in blood sugar levels and are considered safe for people with diabetes.  


The fiber contains about 26% of the carbs content of strawberries.  

A 3.5-ounce (100-gram) serving of strawberries provides 2 grams of fiber – both soluble and insoluble.  

Dietary fiber is important for feeding your gut-friendly bacteria and improving digestive health. Strawberries are also useful for weight loss and can help prevent many diseases. 

Vitamins and minerals  

Strawberries are rich in vitamins and minerals:  

Vitamin C Strawberries are a great source of vitamin C, an antioxidant needed for immunity and skin health.   

Manganese. Often found in high amounts in whole grains, fruits, berries, and vegetables, this trace element is important for many processes in your body.  

Folate (Vitamin B9). One of the B vitamins, folate is important for normal tissue growth and cell function – and is essential for pregnant women and older adults.   

Potassium. This mineral is involved in many essential functions of the body such as controlling blood pressure.  

Strawberries provide at least some iron, copper, magnesium, phosphorus, and vitamins B6, K, and E.  

Other plant compounds   

Strawberries are loaded with beneficial plant compounds and antioxidants: 

  • Pelargonidin. The main anthocyanin in strawberries, this compound is responsible for the bright red color.    
  • Allergic acid is found in high amounts in strawberries, ellagic acid is a polyphenol antioxidant that can also have many health benefits.    
  • Ellagitannins. Related to allergic acids, allergens are converted to allergic acids in your gut.   
  • Procyanidins. These are the antioxidants commonly found in strawberry meat and seeds that can be beneficial to health. 


More than 25 different anthocyanins have been found in strawberries. Pelargonidin is the most abundant. 

Anthocyanins are responsible for the bright color of fruits and flowers. 

These are usually concentrated in the skins of the fruit, but berries – such as strawberries – contain anthocyanins in their flesh. 

The anthocyanin content is usually proportional to the intensity of the color, as it grows in large quantities as the fruits ripen. 

Foods rich in anthocyanins are associated with numerous health benefits, especially for heart health

Ellagitannins and ellagic acid 

Strawberries consistently rank among the top sources of phenolic antioxidants – with 2 to 11 times more layers than other fruits. 

Ellagitannins and algae acid contains a large portion of these antioxidants in strawberries. 

They have received considerable attention and have been associated with numerous health benefits. This includes fighting bacteria and reducing the risk of cancer. 

The main allergen of strawberries is H-6. 

Health benefits of strawberries 

Strawberry feeding is associated with many chronic disease risks. 

Strawberries can improve heart health, lower blood sugar levels, and help prevent cancer. 

Heart health 

Heart disease is the most common cause of death in our world. 

Studies have found a relationship between berry – or berry anthocyanins – and improving heart health. 

Large observational studies of thousands of people have linked berry consumption to a lower risk of heart-related death. 

According to a study of well-established risk factors for heart disease in middle-aged people, berry can improve the function of HDL (good) cholesterol, blood pressure, and blood platelets. 

Strawberries can also be: 

  • Improve blood antioxidant status 
  • Decreasing oxidative stress 
  • Reduce inflammation 
  • Improves vascular function 
  • Improve your blood lipid profile 
  • Reduce the harmful oxidation (bad) cholesterol of LDL 

The effects of frozen-dried strawberry supplements on type 2 diabetes or metabolic syndrome have been studied – mainly in overweight or obese individuals. 

After 4–12 weeks of supplementation, participants had significant reductions in several major risk factors, including LDL (bad) cholesterol, inflammatory markers, and oxidized LDL particles. 

Blood sugar regulation 

When carbs are digested, your body breaks them down into normal sugars and releases them into your bloodstream. 

Your body then begins to secrete insulin, which tells your cells to extract sugar from your bloodstream and use it for fuel or storage. 

Imbalances in blood sugar control and high-sugar diets are associated with obesity, type 2 diabetes, and risk of heart disease. 

Strawberries seem to speed up glucose digestion compared to any sugar-rich foods and reduce spikes in both glucose and insulin. 

Thus, strawberries may be particularly effective in preventing metabolic syndrome and type 2 diabetes. 

Cancer prevention 

Cancer is a disease characterized by the uncontrolled growth of abnormal cells. 

The formation and progression of cancer are often associated with oxidative stress and chronic inflammation. 

Several studies have shown that berries can help prevent a variety of cancers through their ability to fight oxidative stress and inflammation. 

Strawberries have been shown to inhibit tumor formation in liver cancer cells in animals and humans with oral cancer. 

The protective effects of strawberries may be driven by allergic acids and alajitanin, which have been shown to stop the growth of cancer cells. 

More human research is needed to improve understanding of the effects of strawberries on cancer before reaching a firm conclusion. 

Adverse effects 

Strawberries are generally well tolerated but allergies are common especially in young children. 

Strawberries contain a protein that can cause symptoms in people who are sensitive to birch pollen or apples – this is known as a pollen-food allergy. 

Common symptoms include itching or itching in the mouth, rash, headache and swelling of the lips, mouth, tongue or throat, and in severe cases, shortness of breath. 

The allergenic protein is thought to be associated with the anthocyanins of strawberries. Colorless, white strawberries are usually well tolerated by people who are otherwise allergic. 

The bottom line 

Strawberries are low in cup calories, tasty and healthy. 

These are a good source of many vitamins, minerals, and plant compounds – all of which have strong health benefits. 

Health benefits include lowering cholesterol, blood pressure, inflammation, and oxidative stress. 

In addition, these berries can help prevent large spikes in both blood sugar and insulin levels. 

in a cup, (174 grams) strawberries contain 56 calories. Strawberries are a great addition to a healthy diet.