Strawberries are a quintessential part of the British summer. Whether you are enjoying them with cream while watching tennis or slicing them into a morning bowl of porridge, these bright red berries are universally loved for their sweet flavour and juicy texture. However, there is much more to this fruit than just its delicious taste.
Beyond their culinary appeal, strawberries are a nutritional powerhouse. They are packed with essential vitamins, minerals, and plant compounds that can have powerful effects on your health. Understanding the strawberry nutrition facts can help you appreciate why they are often categorised as a ‘superfood’ and how they can fit into a balanced diet.
Many people are surprised to learn just how nutrient-dense these fruits are, especially considering their low calorie count. They are an excellent source of vitamin C and manganese, and they also contain decent amounts of folate (vitamin B9) and potassium.
This article provides a detailed overview of the nutritional profile of strawberries, their potential health benefits, and actionable tips on how to incorporate them into your daily routine. For more information on healthy fruits, you can check out this guide from Healthline.
What Are Strawberries?
The strawberry (Fragaria ananassa) is a hybrid species of the genus Fragaria, widely grown for its fruit. It is cultivated worldwide and appreciated for its characteristic aroma, bright red colour, juicy texture, and sweetness.
Interestingly, from a botanical perspective, the strawberry is not a berry in the strictest sense. It is an aggregate accessory fruit, meaning the fleshy part is derived not from the plant’s ovaries but from the receptacle that holds the ovaries. Each apparent ‘seed’ on the outside of the fruit is actually one of the ovaries of the flower, with a seed inside it.
First grown in gardens in Brittany, France, during the late 18th century, the garden strawberry we know today has become a staple in Western diets. They are consumed in large quantities, either fresh or in prepared foods such as jams, juices, pies, ice creams, and chocolates.
However, to get the most benefit, consuming them fresh is generally recommended. The NHS 5 A Day campaign highlights fresh fruit as a vital component of a healthy lifestyle.
Strawberry Nutrition Facts
Strawberries are mainly composed of water (91%) and carbohydrates (7.7%). They contain only minor amounts of fat (0.3%) and protein (0.7%).
The nutrients in 100 grams (3.5 ounces) of raw strawberries are:
- Calories: 32
- Water: 91%
- Protein: 0.7 grams
- Carbs: 7.7 grams
- Sugar: 4.9 grams
- Fibre: 2 grams
- Fat: 0.3 grams
Carbohydrates
Fresh strawberries are very high in water, so their total carbohydrate content is very low—fewer than 8 grams of carbs per 100 grams. The net digestible carb content is fewer than 6 grams in the same serving size.
Most of these carbs come from simple sugars—such as glucose, fructose, and sucrose—but they also contain a decent amount of fibre. Because of their low carb content, strawberries have a low glycaemic index (GI) score of 40.
This means that strawberries should not lead to big spikes in blood sugar levels and are considered safe for people with diabetes. Understanding the glycaemic index is crucial for managing blood glucose.
Fibre
Fibre comprises around 26% of the carbohydrate content of strawberries. One 100-gram serving provides 2 grams of fibre—both soluble and insoluble.
Dietary fibres are important to feed the friendly bacteria in your gut and improve digestive health. They are also useful for weight loss and can help prevent many diseases. According to the British Nutrition Foundation, most adults in the UK do not eat enough fibre, so adding strawberries to your diet is an easy way to boost your intake.
Vitamins and Minerals
The most abundant vitamins and minerals in strawberries are:
- Vitamin C: Strawberries are an excellent source of vitamin C, an antioxidant necessary for immune and skin health. A single serving provides more than the recommended daily intake. The NHS website details how this vitamin helps protect cells and keeps them healthy.
- Manganese: Frequently found in high amounts in whole grains, legumes, fruits, and vegetables, this trace element is important for many processes in your body, including metabolism.
- Folate (Vitamin B9): One of the B vitamins, folate is important for normal tissue growth and cell function. It is particularly fundamental for pregnant women and older adults.
- Potassium: This mineral is involved in many essential body functions, such as regulating blood pressure.
Health Benefits of Strawberries
Eating strawberries is associated with a reduced risk of many chronic diseases. They may improve heart health, lower blood sugar levels, and help prevent cancer.
Heart Health
Heart disease is the most common cause of death worldwide. Studies have found a relationship between the consumption of berries and improved heart health.
Large observational studies link berry consumption to a lower risk of heart-related death. According to the British Heart Foundation, red fruits and vegetables obtain their colour from lycopene and anthocyanins, which are linked to better cardiovascular health.
Strawberries may also improve:
- Blood antioxidant status
- Decrease oxidative stress
- Reduce inflammation
- Improve vascular function
- Improve your blood lipid profile
Blood Sugar Regulation
When carbs are digested, your body breaks them down into simple sugars and releases them into your bloodstream. Your body then starts secreting insulin, which tells your cells to pick up the sugar from your bloodstream and use it for fuel or storage.
Imbalances in blood sugar regulation and high-sugar diets are associated with an increased risk of obesity, type 2 diabetes, and heart disease. Strawberries seem to slow down glucose digestion and reduce spikes in both glucose and insulin following a carbohydrate-rich meal, compared to a carb-rich meal without strawberries.
Cancer Prevention
Cancer is a disease characterised by uncontrolled cell growth. Its formation and progression are often linked to oxidative stress and chronic inflammation.
A number of studies suggest that berries may help prevent several types of cancer through their ability to fight oxidative stress and inflammation. Cancer Research UK notes that a diet high in plant foods, including fruits like strawberries, can help reduce cancer risk.
Ellagic acid and ellagitannins, found in strawberries, have been shown to stop the growth of cancer cells in test-tube studies.
Nutritional Comparison
To understand where strawberries stand in the fruit kingdom, it is helpful to compare them with other common fruits. Below is a breakdown per 100g serving.
| Nutrient | Strawberries | Apples (with skin) | Bananas |
|---|---|---|---|
| Calories | 32 kcal | 52 kcal | 89 kcal |
| Carbohydrates | 7.7 g | 14 g | 23 g |
| Fibre | 2.0 g | 2.4 g | 2.6 g |
| Vitamin C | 58.8 mg | 4.6 mg | 8.7 mg |
| Sugar | 4.9 g | 10 g | 12 g |
Potential Risks and Adverse Effects
Strawberries are generally well-tolerated, but allergies are fairly common, especially in young children.
Food Allergies
Strawberries contain a protein that can cause symptoms in people who are sensitive to birch pollen or apples—a condition known as pollen-food allergy syndrome. Common symptoms include itching or tingling in the mouth, hives, headaches, and swelling of the lips, face, tongue, or throat. If you suspect an allergy, consult the NHS guide on food allergies for advice on diagnosis and management.
Pesticides
Because strawberries are often eaten skin-on, pesticide residue is a common concern. While strict regulations in the UK monitor these levels, it is always advisable to wash fruit thoroughly under cold running water before eating. The UK government, via DEFRA and the HSE, maintains strict oversight on pesticide safety limits.
Tips for Including Strawberries in Your Diet
Strawberries are incredibly versatile. Here are some simple ways to add them to your diet:
- Breakfast Boost: Slice them over Greek yoghurt or oatmeal.
- Salad Sweetness: Toss fresh strawberries into a spinach salad with walnuts and goat cheese.
- Healthy Smoothies: Blend frozen strawberries with a banana and milk of your choice.
- Natural Dessert: Dip them in dark chocolate for a treat rich in antioxidants.
For more creative culinary ideas, BBC Good Food offers excellent recipes ranging from jams to summer tarts.
Frequently Asked Questions
1. Are frozen strawberries as healthy as fresh ones?
Yes, absolutely. Frozen strawberries are often picked at peak ripeness and frozen immediately, preserving their nutrients. In some cases, they may even retain more vitamin C than fresh ones that have been sitting in transport for days.
2. How many strawberries count as one of my 5 A Day?
Approximately seven strawberries (or 80g) count as one portion of your daily fruit and vegetable intake.
3. Can I eat the green tops?
Yes, the green leafy tops (calyx) are edible and contain antioxidants, though most people remove them due to the texture and slightly bitter taste.
4. Do strawberries have high sugar content?
Compared to fruits like bananas or grapes, strawberries are relatively low in sugar. They are an excellent choice for those monitoring their sugar intake.
5. Why are my strawberries white inside?
Some commercial varieties are white inside due to the specific cultivar or if they haven’t fully ripened. However, there is also a variety called the ‘pineberry’ which is naturally white with red seeds and tastes like pineapple. For those interested in growing their own varieties, the Royal Horticultural Society has great advice.
The Bottom Line
Strawberries are low in calories, delicious, and healthy. They are a good source of many vitamins, minerals, and plant compounds, some of which have powerful health benefits.
The health benefits include reduced cholesterol, blood pressure, inflammation, and oxidative stress. Furthermore, these berries may help prevent big spikes in blood sugar and insulin levels.
Whether you eat them fresh or frozen, adding strawberries to your diet is an excellent way to boost your nutrient intake. They are a heart-healthy addition to your diet that can be enjoyed guilt-free.
Ultimately, few foods provide such a perfect balance of low calories, high nutrients, and incredible flavour.
