How Many Strawberries Is a Portion?
Introduction
Strawberries are one of the UK’s favourite fruits—sweet, juicy, and bursting with vitamin C. Whether you enjoy them on your cereal, in a smoothie, or simply as a snack, one question often comes up: how many strawberries count as a portion?
This guide explores what qualifies as a portion of strawberries, how it fits into your 5-a-day, nutritional benefits, calorie counts, and portion tips for adults, children, and recipes. Whether you’re dieting, meal planning, or just curious, we’ll give you all the facts in a well-structured, SEO-optimised format.
How Many Strawberries Count as One Portion?
The Standard UK Guideline
According to NHS and Public Health England guidelines, seven strawberries is considered one portion of fruit. That equals roughly 80 grams of fresh strawberries.
This counts as 1 of your 5-a-day fruit and vegetable recommendation.
| Serving Style | Amount |
|---|---|
| Whole strawberries | 7 medium |
| Sliced strawberries | ~¾ cup |
| Weighed portion | 80 grams |
Why 80g Is the Magic Number
Public Health and Nutritional Balance
The 5-a-day rule aims to encourage people to eat at least 400g of fruit and vegetables per day, spread over five servings. So:
- 1 portion = 80g
- 5-a-day = 400g (in total)
Strawberries, being low in calories and high in nutrients, are an excellent choice for one or even two of your daily portions.
What Does 80g of Strawberries Look Like?
Visually, 80g of strawberries is:
- 7–10 medium strawberries (depending on size)
- 6 large strawberries
- 10–15 small strawberries
It fits in the palm of your hand or a small ramekin bowl. You don’t need to be precise to benefit—aim for a generous handful of fresh, ripe berries.
Calories and Nutritional Value per Portion
Here’s what you get in an 80g portion of strawberries:
| Nutrient | Amount |
|---|---|
| Calories | ~25–30 kcal |
| Vitamin C | 60–70% RDA |
| Fibre | 2g |
| Natural sugars | ~4g |
| Carbohydrates | ~7g |
| Fat | 0g |
Strawberries are nutrient-dense—low in calories but high in vitamins, fibre, and antioxidants.
How Many Strawberries Should I Eat Per Day?
There’s no set upper limit, but moderation is key. Here are some rough guides:
- General healthy adult: 1–2 portions (7–14 strawberries)
- Children: 4–6 strawberries per portion, depending on age
- On a diet? You can safely enjoy a full 80g portion once or twice a day
Too many strawberries may cause digestive upset due to their fibre and natural acid content—but you’d have to eat a lot for that to be an issue.
Portion Sizes for Recipes
Wondering how many strawberries to buy for cooking, baking, or smoothies? Here’s a quick conversion:
| Use | Approx. Quantity Needed |
|---|---|
| 1 portion (snack) | 7–10 medium strawberries |
| 1 cup sliced | 12–15 strawberries |
| For a smoothie | 80–100g (7–10 berries) |
| Strawberry shortcake | ~150g per serving |
| Jam making (small batch) | ~500g or more |
Always weigh if accuracy matters, but if you’re estimating, remember that one strawberry weighs about 10–12 grams.
Do Frozen Strawberries Count as a Portion?
Yes—frozen, tinned, and dried strawberries can count towards your 5-a-day, but with some differences:
- Frozen: Still 80g per portion (same as fresh)
- Tinned (in juice, not syrup): Also 80g
- Dried strawberries: 30g = 1 portion (watch for added sugar)
Always check the label when using packaged strawberries to avoid excess sugar or additives.
Are Strawberry Desserts a Portion?
Not quite. While strawberries in cakes, pies, or ice cream do contain fruit, they are not counted in the official 5-a-day because of added fats and sugars.
However, a plain bowl of strawberries and Greek yogurt would count, as would a homemade fruit salad.
Strawberry Portion Sizes for Children
Children need smaller portions, based on their age:
| Age Range | Approx. Portion (Fresh) |
|---|---|
| 1–3 years | 2–3 strawberries |
| 4–6 years | 3–4 strawberries |
| 7–10 years | 5–6 strawberries |
| 11+ years | 7 strawberries (adult size) |
Cut large strawberries into bite-sized pieces to reduce choking risks for younger children.
How to Store a Strawberry Portion
To keep your strawberries fresh after portioning:
- Store in the fridge if not eating within a few hours
- Keep unwashed until just before eating
- Use a breathable container lined with kitchen towel
- Consume within 2–3 days for best quality
Want to freeze a portion? Hull and slice, then freeze in a single layer before transferring to a bag or tub.
Conclusion
So, how many strawberries is a portion? The official answer is around 7 medium-sized strawberries or 80 grams. This makes up 1 of your 5-a-day and provides a refreshing, low-calorie, nutrient-packed snack for all ages.
Whether fresh, frozen, or in a smoothie, strawberries are one of the most versatile and healthiest fruits you can enjoy daily. Just be mindful of size, sugar content in processed varieties, and aim for balanced variety in your fruit intake.
Top 10 FAQs About Strawberry Portion Sizes
1. How many strawberries are in 80g?
Typically 7–10 medium-sized strawberries.
2. How many strawberries count as 1 of your 5-a-day?
Seven strawberries or 80 grams.
3. How much does one strawberry weigh?
One medium strawberry weighs around 10–12 grams.
4. Is a handful of strawberries a portion?
Yes—if it equals around 80 grams or 7 strawberries.
5. Do strawberries in yogurt count as a portion?
Yes, if the portion of fruit is large enough (80g) and not heavily processed.
6. Are strawberries high in sugar?
They contain natural sugar (around 4g per 80g portion) but are low compared to many fruits.
7. Can I have more than one portion of strawberries a day?
Yes—two portions is fine as part of a balanced diet.
8. Do frozen strawberries count?
Yes, as long as the portion is 80g and they’re not coated in syrup or sugar.
9. How many strawberries in a cup?
Roughly 12–15 strawberries depending on size.
10. How many portions in a 400g punnet?
Five servings (5 × 80g portions) if the berries are fresh and undamaged.