Strawberries, raw
Whole food · Fruits and Fruit Juices
Photo: Wikipedia
Raw strawberries are vibrant, heart-shaped berries with a juicy, tender flesh and a sweet-tart flavor profile. Their bright red color and aromatic scent make them a quintessential summer fruit, prized for their refreshing taste and delicate texture. Nutritionally, they are exceptionally low in calories and provide a good source of vitamin C and manganese.
💚 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. They are a cultural icon of summer, often associated with picnics, festivals, and romantic gestures, and their vibrant color and aroma are universally appealing.
⚠️ Watch-outs & how to enjoy it better
Some individuals may experience oral allergy syndrome or digestive discomfort due to their natural acidity or high fiber content (when consumed in large quantities). To mitigate this, pair them with a source of protein or fat (like yogurt or nuts) to slow sugar absorption, or consume in moderation if you have sensitive digestion. Additionally, strawberries are on the Environmental Working Group's 'Dirty Dozen' list for pesticide residue, so choosing organic or washing thoroughly is advisable.
Key benefits
- Low in calories and naturally sweet
- Rich in vitamin C and manganese
- Contains antioxidants like anthocyanins
- High water content for hydration
- May support heart health
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Strawberries are the only fruit with seeds on the outside, with an average of 200 seeds per berry.
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 | 0.19 ug |
FAQ
Are strawberries high in sugar?
Strawberries contain about 7.96g of carbohydrates per 100g, with most being natural sugars. They are considered a low-sugar fruit compared to many others, making them a good choice for most diets.
Can I eat strawberries if I have diabetes?
Yes, strawberries are a good option for people with diabetes due to their low glycemic index and high fiber content. However, portion control is important, and pairing them with protein or fat can help manage blood sugar levels.
How should I store strawberries to keep them fresh?
Store unwashed strawberries in the refrigerator in a single layer on a paper towel-lined container. They typically last 3-7 days. Wash them just before eating to prevent mold growth.