How Many Carbs in a Cup of Strawberries? | Sweet & Low-Carb

A cup of sliced strawberries (about 166 grams) contains approximately 13 grams of carbohydrates, making them a relatively low-carb fruit option.

Strawberries are one of the most popular fruits, known for their sweet flavor, vibrant red color, and versatility in both sweet and savory dishes. But if you’re watching your carbohydrate intake, you might be wondering how strawberries fit into your diet. Fortunately, strawberries are relatively low in carbs compared to other fruits, and they offer numerous health benefits thanks to their fiber, vitamins, and antioxidants.

In this article, we'll break down the carb content of strawberries and explore their nutritional profile, making it easier for you to enjoy this delicious fruit while keeping track of your carb intake.

What Are Carbs and Why Do They Matter?

Carbohydrates are one of the three macronutrients (along with proteins and fats) that provide energy for your body. Carbs are found in many foods, including fruits, vegetables, grains, and dairy products. They can be classified as:

  • Simple carbohydrates, which are quickly digested and can cause a spike in blood sugar (e.g., sugar, candy).
  • Complex carbohydrates, which are slower to digest and often come with fiber, helping regulate blood sugar (e.g., whole grains, vegetables).

For people on low-carb diets, understanding the carb content in foods is important to stay within their daily carb limits. For example, many people following ketogenic or diabetic-friendly diets aim to limit their carb intake to maintain blood sugar control.

Types of Carbs in Strawberries

Strawberries primarily contain two types of carbohydrates:

  1. Sugars (Natural Sugars): These include glucose, fructose, and sucrose, which give strawberries their sweet taste. The sugars in strawberries are naturally occurring and are absorbed by the body slowly because they come with fiber.
  2. Fiber: Strawberries are a good source of dietary fiber, which is a type of carbohydrate that the body cannot digest. Fiber helps with digestion, promotes feelings of fullness, and can assist in regulating blood sugar levels.

The total carbohydrate count in strawberries includes both the sugars and fiber, so the “net carbs” (total carbs minus fiber) are what people on low-carb diets tend to focus on.

How Many Carbs in a Cup of Strawberries?

One cup of sliced strawberries weighs approximately 166 grams, and it contains:

  • Total carbohydrates: 13 grams
  • Fiber: 3 grams
  • Net carbs: 10 grams

This makes strawberries a relatively low-carb fruit option. The net carb count (total carbs minus fiber) is particularly important for those following low-carb diets, such as the ketogenic diet, because fiber does not impact blood sugar levels in the same way as other carbs.

Carbs in Different Portions of Strawberries

Here's a breakdown of the carbohydrate content in various portion sizes of strawberries:

Portion Size

Total Carbs

Fiber

Net Carbs

1 medium strawberry (12g)

3 grams

0.5 grams

2.5 grams

1 cup sliced (166g)

13 grams

3 grams

10 grams

1/2 cup sliced (83g)

6.5 grams

1.5 grams

5 grams

1/4 cup sliced (42g)

3.25 grams

0.75 grams

2.5 grams

As you can see, strawberries are low in carbs and provide a good amount of fiber, which makes them a great option for a healthy snack or addition to meals.

Nutritional Benefits of Strawberries

In addition to being low in carbs, strawberries offer a range of health benefits, including:

1. Rich in Vitamin C

Strawberries are an excellent source of vitamin C, an antioxidant that helps protect the body against free radicals and supports the immune system. Just one cup of strawberries provides more than 100% of the recommended daily intake of vitamin C.

2. High in Antioxidants

Strawberries contain flavonoids and polyphenols, which are antioxidants that help reduce inflammation and support heart health. These antioxidants can also protect against oxidative stress, which contributes to aging and disease development.

3. Supports Heart Health

Due to their high levels of antioxidants and fiber, strawberries can promote heart health by reducing cholesterol, lowering blood pressure, and improving blood vessel function. Some studies have shown that regularly consuming strawberries can reduce the risk of heart disease.

4. Aids Digestion

The fiber in strawberries supports healthy digestion by promoting regular bowel movements and preventing constipation. Fiber also helps manage blood sugar levels, making strawberries a great choice for people with diabetes or those managing insulin resistance.

5. Low in Calories

Strawberries are very low in calories, making them an excellent choice for weight management. A cup of strawberries has only about 50 calories, which means you can enjoy them as a low-calorie snack or add them to dishes without worrying about exceeding your daily calorie limit.

Are Strawberries Good for a Low-Carb Diet?

Strawberries are a fantastic fruit to include in a low-carb diet, especially if you're following a ketogenic or diabetic-friendly eating plan. With only 10 grams of net carbs per cup, they are one of the best fruit options for people trying to limit their carbohydrate intake.

Here's how strawberries compare to other popular fruits on a low-carb diet:

Fruit

Net Carbs (per 100g)

Strawberries

7.7 grams

Blueberries

14.5 grams

Apples

19 grams

Bananas

22.8 grams

Watermelon

7.5 grams

Grapes

17 grams

While many fruits are high in sugar and carbs, strawberries are relatively low in carbs, making them a great choice for those on a low-carb or ketogenic diet.

Tips for Enjoying Strawberries While Watching Your Carbs

While strawberries are low in carbs, portion control is still key if you're on a strict low-carb diet. Here are some tips for enjoying strawberries while keeping your carb intake in check:

1. Portion Control

Stick to smaller portions to keep the carb count low. Half a cup of strawberries (about 80 grams) is still a delicious serving that provides roughly 6.5 grams of total carbs.

2. Add to Low-Carb Dishes

Add sliced strawberries to your salads, yogurt, or low-carb smoothies. They pair well with leafy greens and other low-carb ingredients.

3. Pair with Protein or Fat

To keep your meal balanced, pair strawberries with a source of protein or healthy fats. For example, try dipping strawberries in almond butter or adding them to a low-carb cottage cheese bowl.

4. Freeze for Snacks

Frozen strawberries make for a refreshing snack, and they can be easily portioned into small servings to help control carb intake.

Conclusion: How Many Carbs Are in a Cup of Strawberries?

A cup of sliced strawberries contains 13 grams of total carbohydrates and 3 grams of fiber, resulting in about 10 grams of net carbs. This makes strawberries a great low-carb fruit choice that fits well into many types of diet plans, including ketogenic and diabetic-friendly diets. With their high vitamin C content, antioxidants, and low calorie count, strawberries are a nutrient-dense fruit that can be enjoyed in moderation as part of a healthy, balanced diet.