How Many Calories Are In 1/2 Cup Strawberries? | Sweet Facts Guide

What A Half-Cup Portion Really Gives You

A ½ cup of sliced berries clocks in near 27 calories. Most of those calories come from natural sugars and a small amount of starch. You still get helpful fiber for the size, plus a big dose of vitamin C that supports collagen and iron absorption. The combo makes this portion handy for a sweet bite that fits in most goals.

For context, 100 grams of raw strawberries averages about 32–36 calories with roughly 8 grams of carbohydrate and 2 grams of fiber based on USDA-derived datasets and nutrition compilers that use the same source. You’re simply scaling that down to ~83 grams for a ½ cup sliced portion. If you want a quick check on daily vitamin C targets, the vitamin C RDA sits around 75–90 mg for most adults, so this small serving can cover about half for many people.

Strawberry Portions, Calories, And Macros

Sizes and cut styles change the weight in a measuring cup. Here’s a simple view so you can log a snack with less guesswork.

Portion (Raw)	Calories (kcal)	Carbs / Fiber (g)
½ cup sliced (≈83 g)	~27	~6.5 / ~1.7
½ cup whole (≈72 g)	~23	~5.8 / ~1.4
1 cup sliced (≈166 g)	~53	~13.0 / ~3.4
1 cup whole (≈144 g)	~46	~11.5 / ~2.9
100 g (weight)	32–36	~8.0 / ~2.0
5–6 medium berries (≈90 g)	~29	~7.2 / ~1.8

Once you know your daily calorie needs, it gets easy to slot in fruit portions that fit breakfast, snack, or dessert. If you prefer to think in cup-equivalents for general planning, USDA’s consumer materials show what counts toward the Fruit Group by volume, which helps when measuring mixed bowls at home; see the MyPlate fruit visuals in the official gallery for quick checks like 1 cup or ½ cup examples on plates and bowls (MyPlate food group gallery).

How We Estimated The 27-Calorie Count

Nutrition databases tie calories to weight, not the cup itself. Raw strawberries average about 32–36 kcal per 100 g. A ½ cup sliced portion typically weighs ~83 g based on household measures aligned with USDA data compilers. Multiply the energy density by the weight and you land near 27 kcal. It’s a sound shortcut for meal tracking and keeps your log consistent across brands and seasons.

Vitamin C is the standout here. Strawberries provide roughly 59–60 mg per 100 g. That puts a ½ cup sliced serving near ~50 mg. If you track iron intake or care about skin health, that C content pairs well with iron-rich meals and collagen-forming proteins. You’ll also pick up potassium, manganese, and small amounts of folate.

Calorie-Smart Ways To Use Half A Cup

Blend A Balanced Smoothie

Half a cup adds color and tang without pushing calories up. Keep the blend simple: milk or an unsweetened milk alternative, a scoop of Greek yogurt for protein, the berries, and ice. Skip added syrups. If you want more thickness, try a small frozen banana slice or a tablespoon of oats. The berries’ acidity keeps the flavor bright.

Top Breakfast Bowls

Oatmeal, overnight oats, muesli, or cottage cheese all play nicely with a ½ cup spooned over the top. Add cinnamon or vanilla, not sugar. For crunch, toast a few chopped nuts. The portion lands in a sweet spot: light calories for the flavor you get, steady fiber, and a big vitamin C lift first thing in the morning.

Make A Dessert Swap

Use the ½ cup as a simple dessert with balsamic reduction or a few shavings of dark chocolate. You get sweetness, acidity, and aroma for a fraction of the calories in standard sweets. It’s also quick to plate after dinner, which helps you stay consistent on busy nights.

Close Variant: Calories In A Half-Cup Of Sliced Strawberries (With Simple Math)

This variant of the question pops up because labels on clamshells rarely match spooned volumes at home. The quick math method keeps tracking tight across brands. Weigh a typical serving once—kitchen scales are inexpensive—and use the same grams next time. That one habit improves accuracy more than chasing exact berry counts.

Strawberries, Sugar, And Sweetness

Half a cup sits near 4–5 grams of natural sugar. Taste swings with ripeness and variety, but the calorie math doesn’t move much because the water content stays high. If you’re planning snacks around sugar limits, this portion is on the gentle side compared with juice or dried fruit.

For those tracking vitamin C, review current targets and safe upper limits in the official fact sheet from the National Institutes of Health; it lays out RDAs by age and life stage in one place (NIH vitamin C fact sheet).

Portion Tricks That Keep Calories Predictable

Rinse, Dry, Then Measure

Water clinging to the fruit adds grams to the cup. Patting slices dry keeps the weight closer to the numbers in the table above. You’ll also get better texture in yogurt and oats.

Slice Size Matters

Very thin slices pack tighter into a cup and nudge the weight up. Aim for even, medium slices and you’ll keep measurements consistent from week to week.

Measure By Weight When You Can

Grams beat cups for accuracy. If you don’t have a scale, use the table and stick with the same bowl and spoon set each time. Consistency beats perfection.

Nutrition Wins In A Small Serving

That small bowl brings fiber and vitamin C plus color on the plate. Pair with protein—yogurt, eggs, or cottage cheese—to steady hunger. Use herbs like mint, a squeeze of citrus, or a pinch of cracked pepper to boost flavor without adding sugar.

Goal	How ½ Cup Helps	Smart Tip
Weight Loss	Low energy density for a sweet bite.	Add to Greek yogurt for protein balance.
Heart Health	Fiber and potassium support a balanced plate.	Swap sugary toppings for sliced berries.
Iron Absorption	Vitamin C boosts non-heme iron uptake.	Pair with beans or oats at breakfast.
Hydration	High water content keeps snacks refreshing.	Mix with cucumber and mint in a bowl.
Kid-Friendly Snacks	Bright color and soft texture.	Serve in small cups with toothpicks.

Label Reading And Cup Equivalents

Clamshell labels list nutrition per serving, but that “serving” may not match your measuring cup. When the label lists grams, you can map it to household measures with the energy density numbers above. For pantry planning, USDA’s MyPlate visuals show what counts as a ½ cup or 1 cup toward daily fruit targets in plain photos that are easy to scan (MyPlate fruit gallery).

Common Questions About This Portion

Is A Half-Cup Enough For A Snack?

On its own, it’s a light bite. If you want staying power, pair it with protein or fat. Cottage cheese, yogurt, or a few nuts turn a small serving into a tidy mini-meal.

Fresh, Frozen, Or Thawed?

Fresh slices measure well by volume. Frozen berries are great once thawed, but the cup can skew if the pieces are tiny or frosted. If accuracy matters for a recipe or a strict plan, weigh the thawed portion.

How About Sugar Concerns?

The sugar in this portion is modest compared with juice or dried fruit. If you’re tracking added sugar, plain strawberries contribute none. Sweeten bowls with cinnamon, vanilla, or a squeeze of citrus instead of syrups.

Grocery Tips To Keep Calories Low And Flavor High

Choose Ripe, Firm Berries

Bright red color to the shoulders and a fragrant scent point to better flavor. Avoid crushed or wet spots. You’ll get more taste without needing sweeteners.

Store Smart

Keep unwashed berries on a paper towel in a breathable container. Wash and slice just before eating to limit water uptake. This keeps texture snappy and measurements steady.

Stretch The Pint

Use ½ cup servings through the week in different ways—oats, smoothies, salads. That rotation beats repetition and helps you stick to plans.

Method Notes And Sources

The numbers here are rounded for home use. Energy density and vitamin C values reference USDA-derived datasets compiled by trusted nutrition databases. For professional detail, see MyFoodData’s strawberries page, which mirrors FoodData Central values, and NIH’s evidence-based vitamin C overview. For visual portion guidance by cup-equivalents, check the official MyPlate gallery. External links in this piece point to those sources and open in new tabs for easy verification.

Want a broader plan that slots treats and snacks into weight goals? Try our calorie deficit guide.