Strawberries, raw
Whole food · Fruits and Fruit Juices
Photo: Wikipedia
The raw strawberry is a fragrant, jewel-toned berry prized for its bright, sweet-tart flavor and juicy, slightly seedy texture. Nutritionally, it is a low-calorie powerhouse, delivering a notable dose of vitamin C and antioxidants for minimal energy. Its vibrant color and fresh taste make it a quintessential summer fruit.
💚 Why it's loved
People adore strawberries for their perfect balance of sweetness and acidity, which makes them incredibly versatile in both sweet and savory dishes. Their association with summer, romance, and celebrations like Wimbledon or Valentine's Day has cemented their cultural appeal.
⚠️ Watch-outs & how to enjoy it better
Strawberries are on the Environmental Working Group's 'Dirty Dozen' list for pesticide residues, so thorough washing or choosing organic is recommended. They are also a common allergen for some, and their natural sugars can cause a blood-sugar spike if consumed in large quantities alone; pairing with a protein or fat like yogurt or nuts can help mitigate this.
Key benefits
- Excellent source of vitamin C for immune support.
- Rich in antioxidants like anthocyanins and ellagic acid.
- Very low in calories and naturally fat-free.
- Provides manganese, important for bone health and metabolism.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The strawberry is not technically a berry; its seeds (achenes) are on the outside, and the fleshy part is the enlarged receptacle of the flower.
Full nutrition (scales with serving)
| Water | 90.8 g |
| Energy (Atwater General Factors) | 36.4 kcal |
| Energy (Atwater Specific Factors) | 32.7 kcal |
| Nitrogen | 0.10 g |
| Protein | 0.64 g |
| Total lipid (fat) | 0.22 g |
| Ash | 0.34 g |
| Carbohydrate, by difference | 8.0 g |
| Sugars, Total | 4.9 g |
| Sucrose | 0.00 g |
| Glucose | 2.2 g |
| Fructose | 2.6 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Citric acid | 700 mg |
| Malic acid | 198 mg |
| Oxalic acid | 0.00 mg |
| Pyruvic acid | 0.00 mg |
| Quinic acid | 0.00 mg |
| Calcium, Ca | 16.9 mg |
| Iron, Fe | 0.26 mg |
| Magnesium, Mg | 12.5 mg |
| Phosphorus, P | 23.0 mg |
| Potassium, K | 161 mg |
| Sodium, Na | 0.00 mg |
| Zinc, Zn | 0.11 mg |
| Copper, Cu | 0.03 mg |
| Manganese, Mn | 0.37 mg |
| Vitamin C, total ascorbic acid | 59.6 mg |
| Biotin | 0.00 ug |
FAQ
How do I keep strawberries fresh longer?
Store them unwashed in the refrigerator in a single layer on a paper towel-lined container, and wash only just before eating to prevent mold.
Are frozen strawberries as nutritious as fresh?
Yes, they are often flash-frozen at peak ripeness, preserving most nutrients, though the texture becomes softer upon thawing.
Can I eat the green tops?
While edible, the leafy tops (calyx) are typically removed for their tough texture, though they can be used to infuse water or make tea.