Strawberries, raw
Common food
Photo: Wikipedia
A raw strawberry is a bright red, juicy berry with a sweet-tart flavor and a soft, seed-speckled texture. Nutritionally, it's a low-calorie powerhouse, offering more vitamin C per gram than an orange and a good dose of fiber for digestive health.
💚 Why it's loved
People adore strawberries for their perfect balance of sweetness and acidity, which makes them incredibly versatile. They are a symbol of summer, romance, and indulgence, enjoyed fresh, in desserts, or as a vibrant garnish.
⚠️ Watch-outs & how to enjoy it better
Strawberries are on the 'Dirty Dozen' list for pesticide residues, so opting for organic is wise. They are also a common allergen and contain natural sugars, which can affect blood sugar if consumed in large quantities. To mitigate, wash thoroughly, pair with a protein like Greek yogurt or nuts, and practice portion control.
Key benefits
- Excellent source of vitamin C for immune function and skin health
- Rich in antioxidants like anthocyanins and ellagic acid
- Good source of dietary fiber, promoting gut health
- Low in calories and naturally hydrating (over 90% water)
- Contains manganese, important for bone health and metabolism
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Unlike most fruits, the seeds (achenes) on the outside of a strawberry are actually the true fruit, while the fleshy red part we eat is the swollen receptacle of the flower.
Full nutrition (scales with serving)
| Water | 90.8 g |
| Energy | 36.0 kcal |
| Protein | 0.64 g |
| Total lipid (fat) | 0.22 g |
| Carbohydrate, by difference | 8.0 g |
| Fiber, total dietary | 1.8 g |
| Total Sugars | 4.9 g |
| Calcium, Ca | 17.0 mg |
| Iron, Fe | 0.26 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 23.0 mg |
| Potassium, K | 161 mg |
| Sodium, Na | 0.00 mg |
| Zinc, Zn | 0.11 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 0.40 ug |
| Vitamin C, total ascorbic acid | 59.6 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.02 mg |
| Niacin | 0.39 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 8.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Choline, total | 5.7 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 |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 22.0 ug |
| Vitamin E (alpha-tocopherol) | 0.29 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.1 ug |
| Fatty acids, total saturated | 0.00 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 | 0.00 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.00 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.00 g |
| PUFA 18:2 | 0.00 g |
| PUFA 18:3 | 0.00 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 |
| Cholesterol | 0.00 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
How should I store fresh strawberries?
Store them unwashed in a single layer on a paper towel in the refrigerator's crisper drawer. Wash and hull them just before eating to prevent mold.
Can I freeze strawberries?
Yes. Wash, hull, and pat them completely dry. Freeze in a single layer on a baking sheet before transferring to a bag. They're perfect for smoothies and baking.
Why are some strawberries white inside?
This is often due to a condition called 'white shoulder,' caused by uneven ripening, often from cool temperatures or poor pollination. It's safe to eat but may be less sweet.