Carbs in Strawberries & Other Nutritional Info

The same serving will also give you around 2g of fiber and enough vitamin C to help you meet your total daily requirements for this nutrient.

Because strawberries are so low in carbs and also nutritious, they’re one of the very few fruits to be allowed on a low-carb and ketogenic diet. Learn more about strawberries, including their nutritional profile and health benefits below.

Strawberries are over 90% water, while most of their dry weight is carbohydrates. The exact number of carbs you’ll get from strawberries will depend mostly on portion size but also on strawberry ripeness. A typical serving size containing 1 cup of sliced, commercially grown, raw strawberries will give you around 9 grams of net carbohydrates 1.

Most of these net carbs in strawberries are simple sugars, with glucose and fructose being the predominant types. Fructose does not acutely raise blood glucose, and in small quantities is not bad for health. Strawberries also contain a moderate amount of fiber, with most of it being the insoluble kind 2. Insoluble fiber adds bulk to stool and helps keep you regular.

However, studies show that carbs in strawberries can vary greatly depending on fruit ripeness as well 3, 4. The riper the fruit, the higher its carb content. You’ll know a strawberry has more carbs by its sweetness. A slightly tart berry is underripe and will have fewer carbs. But nonetheless, these differences are very small, so strawberries will always have 5-7g of carbs per 100g of fresh produce.

Because strawberries are mostly water, they provide very few calories. A 100g serving of whole strawberries will give you only 32 calories, almost all coming from the small amount of carbs in strawberries. A meager amount comes from the 0.7g of protein and 0.3g of fat in this serving size of strawberries.

Being such a low-calorie food, strawberries make for a perfect weight-loss treat. On a keto diet, combining low-calorie strawberries with a high-fat ingredient such as whipped cream makes for a ketogenic dessert that can also promote weight loss.

Strawberries are a good source of fiber, with a 100g serving providing 8% of the daily value (DV) for this nutrient. This serving size of strawberries also provides 59 mg of vitamin C, which is almost 100% of the DV for this important nutrient and antioxidant. Not to mention that they also provide a small amount of vitamin K, folate, and other B vitamins (less than 5% DV).

Yes, definitely. Strawberries are a low-carb fruit because they contain less than 10g net carbs per 100g. They’re one of the most frequently recommended keto diet fruits for this very reason. Another reason strawberries are good for you on keto is their high vitamin C content. Vitamin C is difficult to obtain on a low-carb diet if you don’t plan it carefully.

Strawberries and other berries along with low-carb vegetables like spinach, celery, cabbage, and cucumbers can also help boost your fiber intake on the ketogenic diet. Because the keto diet is also low-carb, it can be difficult to get enough fiber. Including plenty of low-carb plant foods in your keto-friendly eating plan can help with this.

All berries are important sources of compounds that, while not contributing directly to nutrition, exert a positive impact on human health. These compounds are often referred to as antioxidants and include a wide range of phytochemicals. However, some nutrients function as antioxidants as well. Antioxidants are compounds that prevent the damage of cells caused by free radicals and, in this way, prevent disease states.

Strawberries, in particular, are rich in antioxidant chemicals such as vitamin C and the phytochemicals ellagic acid, anthocyanins, quercetin, and catechin [5]. Researchers believe these compounds help prevent oxidative stress and its consequences such as inflammation, hyperglycemia, and cancer. Other notable benefits of strawberry antioxidants include:

Atherosclerosis is a hardening of the arteries caused by imbalanced blood lipids. It’s a known risk factor for heart attack and stroke that can be prevented with diet and lifestyle changes. A study on people with metabolic syndrome found that consuming strawberries improves blood lipids and, in this way, reduces atherosclerosis risk 6.

A study published on obese adults with knee osteoarthritis found that strawberries reduce inflammation and pain in the knee 7. This could mean that strawberries could act as a natural pain reliever. Their effect on inflammation and subsequently pain may very likely be due to its powerful antioxidant content.

Strawberries contain a modest amount of folate. But despite this, a study from 2009 found that these berries can help improve folate status when consumed regularly 8. Folate is a type of B vitamin that is important in preventing anemia, birth defects, and in normal DNA production. Folate deficiency is fairly common, so paying special focus to your intake of this nutrient is a good idea.

Strawberries are a pretty versatile fruit, so there are many ways to incorporate them into your keto diet. Consider the following tips for adding strawberries to your keto meals:

There are hundreds of keto-friendly smoothie recipes out there that include strawberries. You can blend these berries with yogurt, avocado, nut butters, or almond milk. Make sure to use keto sweeteners or, even better, let the strawberries sweeten your smoothie.

This is a simple old-time classic that we all know and love. Make sure to sweeten the cream with a low-carb sweetener and feel free to add vanilla extract or any other flavoring of your liking.

For a quick lunch, snack, or breakfast, add strawberries to a cup of Greek yogurt. Optionally, you can sprinkle this yogurt treat with some flax seeds, chia seeds, cinnamon, or sugar-free maple syrup. It’s an easy way to get satiating protein along with the health benefits of strawberries.

Strawberries definitely have their place in a keto diet. They provide around 5g net carbs per 100g in their whole form and are also a good source of fiber, vitamin C, manganese, and even folate. Researchers also found strawberries to have many powerful phytochemicals that could help you avoid chronic diseases if you make strawberries (and other berries) your daily staple.

Make sure to keep track of your macros intake when adding any carb-containing food to your daily meals, including strawberries. Strawberries can still contribute to your daily carb intake, especially if you eat more than one cup. It’s best to add them to different keto meals to avoid overeating on strawberries while eating enough fat and protein.

• Strawberries are considered low-carb and keto-friendly.
• When eaten along with other low-carb vegetables, strawberries help increase your fiber intake.
• The health benefits of consuming strawberries range from atherosclerosis prevention to improved folate status.
• There are many ways to enjoy strawberries on keto: make a smoothie out of it, make strawberries and cream, or add strawberries to a cup of greek yogurt.