Strawberries and Diabetes: Carbs, Glycemic Index and Portions
A cup of strawberry halves has about 12 g of carbohydrate (8.7 g net). Glycemic index: low (40). Yes. Strawberries are among the lower-carbohydrate fruits, so a cup fits easily into most plans.
Strawberries are sweet but light: a full cup has less carbohydrate than many fruits have in a single small serving, and they bring fiber and water along with it. That makes them a friendly choice for dessert, breakfast and snacks.
Fresh or frozen without added sugar are both fine. Watch for sweetened frozen packs, jam, and syrup-packed fruit, where the carbohydrate climbs quickly.
Carbs in strawberries by portion
| Portion | Grams | Carbs (g) | Fiber (g) | Net carbs (g) | Protein (g) |
|---|---|---|---|---|---|
| cup, halves | 152 | 12 | 3 | 8.7 | 1.1 |
| cup, pureed | 232 | 18 | 4.6 | 13 | 1.6 |
| cup, sliced | 166 | 13 | 3.3 | 9.5 | 1.2 |
| 100 g (for comparing foods) | 100 | 7.7 | 2 | 5.7 | 0.7 |
Source: USDA FoodData Central, FDC ID 167762 (Strawberries). Net carbs here means carbohydrate minus fiber. “Net carbs” is not an FDA-defined term, so total carbs are shown too. Values are estimates for a typical item; brands, ripeness and size vary.
Glycemic index and glycemic load
GI ranks how fast a food raises blood glucose compared with pure glucose (100). Low is 55 or less, medium 56 to 69, high 70 or more. Only one fresh strawberry entry is in the tables. Glycemic load multiplies the index by the available carbohydrate in a portion (carbs minus fiber), so it reflects how much you actually eat: low is 10 or less, medium 11 to 19, high 20 or more.
Which published values we used (1)
| Entry | Food as listed | GI |
|---|---|---|
| Suppl. Table 1, #1174 | Strawberries, fresh, raw | 40 |
Atkinson FS et al. International tables of glycemic index and glycemic load values 2021. Am J Clin Nutr 2021;114(5):1625-1632. Glucose reference (glucose = 100); values from studies that used white bread were converted by the authors. Where studies differ we show the range, not an average.
Glycemic index is only one piece of the picture. The same food can give a different response depending on ripeness, cooking, what you eat it with and your own body, so your meter or CGM is the best guide.
How strawberries fit the plate method
Strawberries count toward the carbohydrate quarter of the plate in the plate method, along with grains, starchy vegetables, fruit and milk. The CDC describes the plate method as half non-starchy vegetables, a quarter protein and a quarter carbohydrate foods. See the diabetic meal plan guide for how it works, or drop strawberries onto a meal in the meal planner to watch the plate fill.
Portion ideas and pairings
- A cup of halves is a generous portion.
- Frozen unsweetened berries blend into smoothies with plain yogurt.
- Dried or sugar-coated strawberries are much more concentrated.
Pairs well with: plain Greek-style yogurt, cottage cheese, a few chopped nuts.
Related foods
Banana
1 medium: 27 g carbs
Apple
cup, quartered or chopped: 17 g carbs
Watermelon
cup, balls: 12 g carbs
Grapes
cup: 27 g carbs
See all foods and the low glycemic foods list
Frequently asked questions
Can I eat strawberries every day?
Many people do. Count the carbohydrate as part of your meal or snack, and keep an eye on sweetened forms.
How many carbs are in a cup of strawberry halves?
About 12 g of carbohydrate, of which about 3 g is fiber, so roughly 8.7 g net carbs. Values are from USDA FoodData Central for 152 g and are estimates; brands and sizes vary.
Information only, not medical advice. Your care team may set different targets for you, and only a lab test ordered by a clinician can diagnose diabetes or prediabetes. See our medical disclaimer.
Sources
- USDA FoodData Central: Strawberries (FDC ID 167762)
- Atkinson FS et al. International tables of glycemic index and glycemic load values 2021. Am J Clin Nutr 2021;114(5):1625-1632
- CDC: Diabetes Meal Planning (plate method and carbohydrate counting)
- ADA Standards of Care in Diabetes—2026, Section 5: Facilitating Positive Health Behaviors
Last reviewed: by the Diabetes Blogs editorial team. Information only, not medical advice.
