Strawberries
One of the lowest-sugar fruits by volume, with more vitamin C per cup than an orange.
Nutrition per 100 g
Standardised to 100 g of strawberries for fair comparison. Typical serving: 1 cup halves (152 g) — 49 kcal per 152 g serving.
| Nutrient | Per 100 g | Per serving (152 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 32 kcal | 49 kcal | 100 kcal |
| Protein | 0.7 g | 1 g | 2 g |
| Carbohydrate | 7.7 g | 11.7 g | 23.9 g |
| Fat | 0.3 g | 0.5 g | 1 g |
| Fibre | 2 g | 3 g | 6.1 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of strawberries, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (152 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 1 µg | 1.5 µg | <1% |
| Vitamin C | 58.8 mg | 89.4 mg | 65% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.29 mg | 0.44 mg | 2% |
| Vitamin K | 2.2 µg | 3.3 µg | 2% |
| Thiamin | 0.024 mg | 0.036 mg | 2% |
| Riboflavin | 0.022 mg | 0.033 mg | 2% |
| Niacin | 0.39 mg | 0.59 mg | 2% |
| Vitamin B6 | 0.047 mg | 0.071 mg | 3% |
| Folate | 24 µg | 36.5 µg | 6% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.13 mg | 0.2 mg | 3% |
| Choline | 5.7 mg | 8.7 mg | 1% |
| Minerals | |||
| Calcium | 16 mg | 24.3 mg | 1% |
| Iron | 0.41 mg | 0.62 mg | 2% |
| Magnesium | 13 mg | 19.8 mg | 3% |
| Phosphorus | 24 mg | 36.5 mg | 2% |
| Potassium | 153 mg | 233 mg | 3% |
| Sodium | 1 mg | 1.5 mg | <1% |
| Zinc | 0.14 mg | 0.21 mg | 1% |
| Selenium | 0.4 µg | 0.61 µg | <1% |
| Copper | 0.048 mg | 0.073 mg | 5% |
| Manganese | 0.39 mg | 0.59 mg | 17% |
Source: USDA FoodData Central — Strawberries, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat strawberries?
- High volume for very few calories, which helps with fullness.
- Anthocyanins give the red colour and are studied for vascular health.
- Frozen berries keep the nutrients and cost far less out of season.
How to include it
- Stir frozen berries through warm porridge so they thaw in the bowl.
- Macerate with balsamic vinegar and black pepper for dessert.
- Blend into cottage cheese for a high-protein pudding.
Things to consider
- Highly perishable; buy frozen if you use them slowly.
- Oral allergy syndrome to strawberries is uncommon but real.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Blueberries
A low-sugar fruit notable for its anthocyanin content and easy everyday use.
- kcal
- 57
- protein
- 0.7 g
- fibre
- 2.4 g
per 100 g · Typical serving: 100 g
Raspberries
The highest-fibre common fruit — roughly 8 g in a single cup, mostly from the seeds.
- kcal
- 52
- protein
- 1.2 g
- fibre
- 6.5 g
per 100 g · Typical serving: 1 cup (123 g)
Greek Yogurt
Strained yogurt with roughly double the protein of standard varieties, plus calcium and iodine.
- kcal
- 59
- protein
- 10 g
- fibre
- 0 g
per 100 g · Typical serving: 170 g pot (plain, low fat)
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