Strawberries, raw
Whole food · Fruits and Fruit Juices
Photo: Wikipedia
Raw strawberries are vibrant, heart-shaped berries prized for their juicy, tender flesh and a sweet-tart flavor that bursts with freshness. Each 100g serving is remarkably low in calories at just 32 kcal, yet delivers a notable 2g of fiber and a generous 4.89g of natural sugars for a quick, wholesome energy lift.
💚 Why it's loved
People adore strawberries for their perfect balance of sweetness and acidity, making them a universally beloved fruit that feels like a treat. Their versatility is unmatched, shining in everything from simple fresh bowls to elegant desserts and savory salads.
⚠️ Watch-outs & how to enjoy it better
Strawberries are on the Environmental Working Group's 'Dirty Dozen' list for pesticide residue, so opting for organic or thoroughly washing them is advisable. Their natural sugars can cause a blood-sugar spike if eaten in large quantities alone; pairing them with a source of protein or fat (like yogurt or nuts) can help moderate this effect.
Key benefits
- Excellent source of vitamin C, supporting immune function and skin health.
- Rich in antioxidants like anthocyanins, which may help reduce inflammation.
- High water content aids in hydration.
- Low calorie and high fiber, promoting satiety and digestive health.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Strawberries are the only fruit with seeds on the outside—each berry has about 200 seeds on its surface.
Full nutrition (scales with serving)
| Water | 91.0 g |
| Energy | 32.0 kcal |
| Energy | 136 kj |
| Protein | 0.67 g |
| Total lipid (fat) | 0.30 g |
| Ash | 0.40 g |
| Carbohydrate, by difference | 7.7 g |
| Fiber, total dietary | 2.0 g |
| Total Sugars | 4.9 g |
| Sucrose | 0.47 g |
| Glucose | 2.0 g |
| Fructose | 2.4 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 0.04 g |
| Calcium, Ca | 16.0 mg |
| Iron, Fe | 0.41 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 24.0 mg |
| Potassium, K | 153 mg |
| Sodium, Na | 1.0 mg |
| Zinc, Zn | 0.14 mg |
| Copper, Cu | 0.05 mg |
| Manganese, Mn | 0.39 mg |
| Selenium, Se | 0.40 ug |
| Fluoride, F | 4.4 ug |
| Vitamin C, total ascorbic acid | 58.8 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.02 mg |
| Niacin | 0.39 mg |
| Pantothenic acid | 0.13 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 24.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 24.0 ug |
| Folate, DFE | 24.0 ug |
| Choline, total | 5.7 mg |
| Betaine | 0.20 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 7.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 12.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 26.0 ug |
| Vitamin E (alpha-tocopherol) | 0.29 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.01 mg |
| Tocopherol, gamma | 0.08 mg |
| Tocopherol, delta | 0.01 mg |
| Tocotrienol, alpha | 0.01 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.2 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Fatty acids, total saturated | 0.01 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.01 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.04 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.04 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.15 g |
| PUFA 18:2 | 0.09 g |
| PUFA 18:3 | 0.07 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
| Phytosterols | 12.0 mg |
| Tryptophan | 0.01 g |
| Threonine | 0.02 g |
| Isoleucine | 0.02 g |
| Leucine | 0.03 g |
| Lysine | 0.03 g |
| Methionine | 0.00 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.02 g |
| Tyrosine | 0.02 g |
| Valine | 0.02 g |
| Arginine | 0.03 g |
| Histidine | 0.01 g |
| Alanine | 0.03 g |
| Aspartic acid | 0.15 g |
| Glutamic acid | 0.10 g |
| Glycine | 0.03 g |
| Proline | 0.02 g |
| Serine | 0.03 g |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Are strawberries a good source of vitamin C?
Yes, a single cup of strawberries provides more than 100% of the recommended daily intake of vitamin C.
Can I eat strawberries if I'm watching my sugar intake?
Strawberries have a relatively low glycemic index and are high in fiber, making them a better choice than many other fruits for blood sugar management, but portion control is still key.
How should I store strawberries to keep them fresh?
Store them unwashed in the refrigerator in a breathable container, and wash only right before eating to prevent mold.