Strawberry Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
40–42
reported range
Glycemic load
3
Low GL
This food's glycemic index is 40–42, which is Low GI.
Strawberries are one of the best fruits for people managing diabetes. Their low GI (40–42) and very low glycemic load (about 3 per cup) mean they have a minimal effect on blood glucose. The fiber content also helps slow sugar absorption. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Strawberries have a GI of 40–42, one of the lowest among fruits — consistently low across ripeness levels.
One cup of whole strawberries provides 98 mg of vitamin C — 163% of the daily value.
Glycemic load of 10 or below is classified as low — strawberries at GL 3 are among the lowest-impact fruits.
What's actually inside
Per 100 g, with your typical serving noted as 1 cup (166 g), whole, fresh. The carb family is what moves blood sugar — fiber is the number that softens the spike.
- Total carbs
- 12.7g
- Net carbs
- 9.6g
- total carbs minus fiber
- Fiber
- 3.1g
- slows the glucose rise
- Sugars
- 8.1g
- Protein
- 1.1g
- Calories
- 53kcal
Notable nutrients
- Vitamin C98 mg (163% DV)
- Manganese0.6 mg (26% DV)
- Folate40 mcg (10% DV)
- Potassium220 mg (5% DV)
- Magnesium19 mg (5% DV)
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Excellent fruit choice for blood sugar management — low GI and GL
Strawberries are one of the best fruits for people managing diabetes. Their low GI (40–42) and very low glycemic load (about 3 per cup) mean they have a minimal effect on blood glucose. The fiber content also helps slow sugar absorption. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
Portion guidance
A standard serving of one cup (about 166 g) of whole fresh strawberries contains roughly 9.6 g net carbs and a glycemic load of 3 — well within the low GL range. Up to two cups per day is generally fine for most people with diabetes, but individual carbohydrate budgets vary. Pairing with a protein source like Greek yogurt or nuts can further stabilize blood sugar response.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Fresh, whole berries
Little effectEating strawberries fresh and whole preserves their natural fiber structure, which slows sugar absorption and maintains the low GI. This is the ideal preparation for blood sugar management.
Slicing or mashing
Raises GISlicing or mashing strawberries breaks down some cell walls, slightly increasing the rate of sugar release. The effect is modest — GI remains low — but whole berries are marginally better for glucose control.
Cooking into jams or syrups
Raises GICooking strawberries with added sugar to make jam or syrup dramatically raises the glycemic impact. The added sugar and concentrated fruit sugars can push the GI into the medium or high range, depending on the recipe.
Freezing and thawing
Little effectFreezing strawberries has minimal effect on GI. Thawed berries may be slightly softer, but the glycemic response remains essentially the same as fresh berries. Avoid sweetened frozen strawberries, which add sugar.
Pairing tip
Pair strawberries with a protein or fat source to further blunt any blood sugar rise. Greek yogurt, cottage cheese, almonds, or a dollop of unsweetened whipped cream are excellent choices. Avoid pairing with sugary cereals, pancakes, or sweetened desserts. A small sprinkle of cinnamon may also help with glucose metabolism.
Why GI numbers vary
Strawberry GI is consistently reported in the low 40s across multiple sources — typically 40 to 42 — making it one of the most stable and well-established GI values among fruits. The minor variation reflects differences in ripeness, variety, and testing protocols. Unlike many foods where GI varies widely, strawberries are reliably low-GI regardless of these factors.
Not medical advice. This page is general nutrition information about Strawberry. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
Frequently Asked Questions
Strawberries have a glycemic index of 40–42, which is classified as low. This is one of the lowest GI values among common fruits. The number is well-established and consistent across multiple sources. Even very ripe strawberries remain in the low GI range, making them a reliable choice for blood sugar management.
Yes — strawberries are widely considered one of the best fruits for people with diabetes. They have a low GI (40–42) and a very low glycemic load of about 3 per cup. They are naturally low in sugar compared to fruits like bananas or grapes, and high in fiber and vitamin C. A one-cup serving fits easily into most diabetes meal plans. This is general nutrition information — individuals should consult their care team for personalized advice.
Most people with diabetes can comfortably eat 1 to 2 cups of whole fresh strawberries per day without significant blood sugar impact. One cup contains about 9.6 g net carbs and a glycemic load of 3. Individual carbohydrate tolerance varies, so it is best to test your own blood sugar response or consult a dietitian. Avoid sweetened or syrup-packed strawberries.
Strawberries have a minimal effect on blood sugar when eaten in reasonable portions. Their low GI means sugar is released slowly into the bloodstream, and the fiber content further slows absorption. A one-cup serving typically raises blood glucose by only a small amount in most people. Eating them with a protein or fat source reduces the effect even further.
Plain frozen strawberries (without added sugar) have essentially the same glycemic impact as fresh strawberries. The freezing process does not meaningfully change the GI or GL. However, many commercial frozen strawberries contain added sugar or syrup — always check the ingredient list. Unsweetened frozen strawberries are an excellent, convenient alternative to fresh.
The glycemic load of a one-cup serving (166 g) of whole fresh strawberries is approximately 3, which is classified as very low. Glycemic load accounts for both the GI and the actual carbohydrate content per serving. Even a generous two-cup serving would have a GL of about 6, still within the low range. This makes strawberries a low-impact fruit for blood sugar.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026