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🍓🫐
Strawberry and blueberry Calories
Rich in vitamin C and antioxidants
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Strawberry and blueberry (150 g) has 68 calories. That works out to 45 calories per 100 g. It contains 16.7 g of carbs, 1.2 g of protein, 0.5 g of fat and 3.8 g of fiber. Its 58.5 mg of Vitamin C covers 65% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Strawberry and blueberry Nutrition Facts
Selected: 1 cup (chopped) · 150 g
68
KCAL / 150G
Carbs
16.7g
· 6% DV
Protein
1.2g
· 2% DV
Fat
0.5g
· 1% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 88% · Protein 6% · Fat 6%
Strawberry and blueberry nutrition facts table · 1 cup (chopped) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 68 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 1.5 mg | 0% |
| Total carbohydrate | 16.7 g | 6% |
| Fiber | 3.8 g | 14% |
| Protein | 1.2 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Chopped Strawberry and blueberry?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 150 g | 68 kcal |
| ½ cup (chopped) | 75 g | 34 kcal |
| 100 g | 100 g | 45 kcal |
| 1 serving (small) | 100 g | 45 kcal |
| 1 pack (small) | 125 g | 56 kcal |
| 1 serving (medium) | 150 g | 68 kcal |
| 1 serving (large) | 250 g | 113 kcal |
| 1 pack (large) | 250 g | 113 kcal |
Calculated from 45 calories per 100 g.
Frequently Asked Questions About Strawberry and blueberry
Can you eat strawberries and blueberries together?
Yes, strawberries and blueberries can be eaten together. Their sweet-tart flavors work well in fruit salad, yogurt, cereal, and desserts, and there is no need to separate them for digestion.
Do strawberries and blueberries work well in overnight oats?
Yes, both fruits work well in overnight oats. Stir in blueberries before chilling, then add sliced strawberries before serving if you want them to keep more of their fresh texture.
Should you hull strawberries before mixing them with blueberries?
Yes, remove the leafy tops from strawberries before combining them with blueberries. The green tops are not poisonous, but they are fibrous and usually make a mixed fruit bowl less pleasant to eat.
How should you wash strawberries and blueberries?
Rinse strawberries and blueberries gently under cool running water just before eating, then drain or pat them dry. Avoid soap and avoid washing them before storage, since extra moisture can speed spoilage.
How do you keep strawberries and blueberries fresh in the fridge?
Refrigerate strawberries and blueberries unwashed in a breathable container, and remove any bruised or moldy fruit. Keep them dry and avoid packing them tightly; strawberries tend to soften sooner than blueberries.
Can strawberries and blueberries be frozen together?
Yes. Wash and dry both fruits first, hull the strawberries, and leave the blueberries whole. Freeze them in a single layer before combining them in a sealed container, so they are easier to portion later.
Are fresh or frozen strawberries and blueberries better for smoothies?
Either fresh or frozen strawberries and blueberries work well in smoothies. Frozen fruit makes the drink thicker and colder, while fresh fruit blends more easily with less liquid; unsweetened frozen fruit avoids added sugar.
How can you tell if strawberries and blueberries are ripe?
Choose strawberries that are evenly red with fresh-looking green tops, and blueberries that are plump and deep blue with a natural pale bloom. Green strawberries and red-tinged blueberries are usually underripe and may taste tart.
Can people with diabetes eat strawberries and blueberries?
Yes, many people with diabetes can include whole strawberries and blueberries in meals. Their fiber makes whole fruit a better choice than juice; consider the portion within your meal’s carbohydrate plan and monitor your own response.
Can babies eat strawberries and blueberries?
Yes, babies who are ready for solid foods can have strawberries and blueberries in a safe texture. Mash blueberries or cut them appropriately, and serve strawberries in small, soft pieces; supervise closely because whole berries can be a choking hazard.
Strawberry and blueberry Vitamins & Minerals
Vitamins
Vitamin C
58.5mg · 65% DV
Vitamin K
15µg · 13% DV
Folate
24µg · 6% DV
B6
0.09mg · 5% DV
Minerals
Manganese
0.38mg · 17% DV
Copper
0.11mg · 12% DV
Potassium ⭐
188mg · 6% DV
Phosphorus
29mg · 4% DV
Sodium
1.5mg · 0% DV
Strawberry and blueberry Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Strawberry and blueberry
To burn the 68 calories in 1 cup (chopped) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Strawberry and blueberry?
Strawberry and blueberry brings together two small fruits that are enjoyed fresh or frozen and used in everyday meals as well as desserts. Strawberries are juicy and soft, while blueberries tend to be firmer, with a mild tartness; they work well eaten by the handful or combined in a bowl. Across many English-speaking countries, they’re common at breakfast with yoghurt, porridge or cereal, and also make an easy snack or addition to fruit salads and baking. They provide vitamin C and antioxidants, along with some fibre. Pair them with plain yoghurt or oats for a simple, filling option without needing added sugar.
How Nutritious Is Strawberry and blueberry?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Strawberry and blueberry Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Strawberry and blueberry Contain Allergens?
No known major allergens
Which Diets Is Strawberry and blueberry Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Strawberry and blueberry Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.