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Strawberries Nutrition Facts and Health Benefits

Strawberries are a tasty and nutrient-rich fruit that can be enjoyed in various dishes. From fresh salads to sweet smoothies, these versatile berries are a must-have in any plant-based diet.
Jyothi Shenoy, MD, MBA

Written by Jyothi Shenoy, MD, MBA. Updated on December 24, 2022.

Strawberry is a member of the rose family and is a popular fruit in the world with its sweet taste and wide usage area.

The best time to consume is during the summer months, but by freezing it can be consumed most of the year.

Strawberries are rich in water content and a great source of vitamin C, which supports skin health protection and has an important effect in strengthening immunity.

It is also a good source of vitamin B9 (folate), which is an important vitamin for pregnant women and children in the growth and development period with its role in cell function.

In addition, strawberry, which helps to improve bone and dental health by being a rich source of fluoride, has a protective effect against diseases such as osteoarthritis with its anti-inflammatory effect.

Strawberry improves heart health thanks to its anthocyanin content, as well as helping blood sugar control.

It’s a versatile ingredient that goes well in baked goods, smoothies, salads, and as a standalone snack.

Strawberries Quick Nutrition Facts

Here's a quick nutrition overview for 3.5 ounces (100 grams) of strawberries:

  • Energy: 32 calories
  • Carbs: 7.68 grams
  • Sugar: 4.89 grams
  • Fiber: 2 grams
  • Protein: 0.67 grams
  • Fat: 0.3 grams
  • Saturated Fat: 0.015 grams

Jump to a section where you can learn more about strawberries nutrition value, including macronutrients, vitamins, minerals, protein quality, and more.

Health Benefits of Strawberries

Thanks to a significant amount of specific vitamins and minerals, strawberries could provide several health benefits.

Continue reading to discover the potential benefits of consuming strawberries.

They May Support the Collagen Formation

Vitamin C is essential for several critical metabolic processes occurring in the body. It also supports the formation of collagen in the skin and other tissues.

Collagen is a protein that forms the basic structural network of several organs in the body. The primary role of collagen is to strengthen the bones, skin, and blood vessels, thus maintaining the structural integrity of these tissues.

It can reduce or slow down the age-related degenerative changes occurring in these tissues.

Vitamin C can also help in the healing of wounds.

The deficiency of this nutrient can prevent the efficient healing of the damaged tissues, due to which the patient may suffer from chronic inflammatory damage that can lead to cancerous changes.

It can act as an antioxidant. It regulates the metabolism of oxygen in the body and reduces the release of molecular compounds known as free radicals, which can otherwise damage the cell membranes.

It can also support the process of iron absorption and play a role in infection-fighting by stimulating the activities of immune cells like lymphocytes.

Vitamin C is also needed for the production of brain chemicals called neurotransmitters.

May Improve Bone Mineral Density

Manganese is a vital nutrient that helps in the formation of connective tissue, blood clotting factors, bones, and reproductive hormones.

When combined with other nutrients like calcium and zinc, manganese can support the bone formation processes and improve bone mineral density.

This is especially important for postmenopausal women and older men who are at a higher risk of osteoporosis due to the decline in bone mineral density.

It also supports the metabolism of fat and carbohydrate and enhances calcium absorption. It can help with blood sugar regulation, thereby improving glycemic control in patients with diabetes.

Manganese is an integral part of the body’s antioxidant mechanisms. It helps in the synthesis of an enzyme called superoxide dismutase, which acts as a powerful antioxidant in the body and prevents oxidative stress linked to the high risk of cancer, autoimmune disorders, and diabetes.

It is also needed for normal nerve and brain function.

Manganese can also reduce inflammation and hence, can be useful as a potential therapeutic agent for the management of inflammatory disorders such as osteoarthritis and inflammatory bowel disease.

Strawberries Nutrition Facts

Continue reading to find out the following strawberries nutrition information:

  • Macronutrients
  • Vitamin Content
  • Mineral Content
  • Amino Acid Profile
  • Fat Breakdown
  • Carbohydrate Breakdown

Macronutrients

Macronutrients, often called macros, are most commonly used term when it comes to eating a healthy diet or losing weight. There are three types of macronutrients: carbohydrates, proteins, and fats.

Macronutrients provide energy to your body and allows it to function properly. The following table contains the information on strawberries macronutrients, while reading further will give you a better understanding on each of these macronutrients.

Carbohydrate3% DV7.68 g
Protein1% DV0.67 g
Fat0% DV0.3 g

Vitamin Content

Strawberries are excellent source of Vitamin C.

They also contain Vitamin B9 (Folate) in a small amount.

Here's the full strawberries vitamin content per 100g:

Vitamin A0% DV12 IU
Vitamin C65% DV58.8 mg
Vitamin D0% DV0 µg
Vitamin B1 (Thiamine)2% DV0.024 mg
Vitamin B2 (Riboflavin)2% DV0.022 mg
Vitamin B3 (Niacin)2% DV0.386 mg
Vitamin B5 (Pantothenic acid)3% DV0.125 mg
Vitamin B6 (Pyroxidine)3% DV0.047 mg
Vitamin B9 (Folate)6% DV24 µg
Vitamin B12 (Cobalamin)0% DV0 µg
Vitamin E2% DV0.29 mg
Vitamin K2% DV2.2 µg

Mineral Content

Strawberries are excellent source of Fluoride.

They also contain a good amount of Manganese and some Copper.

Here's the full strawberries mineral content per 100g:

Calcium1% DV16 mg
Copper5% DV0.048 mg
Fluoride110% DV4.4 mg
Iron2% DV0.41 mg
Magnesium3% DV13 mg
Manganese17% DV0.386 mg
Phosphorus2% DV24 mg
Potassium3% DV153 mg
Selenium1% DV0.4 μg
Sodium0% DV1 mg
Zinc1% DV0.14 mg

Protein and Amino Acid Profile

Strawberries contain 0.7 g of protein per 100 g, or in other words, strawberries provide 2.09 g of protein per 100 kcal.

Similarly to most other plant proteins, protein in strawberries contain all nine essential amino acids, however, they are a little bit low in isoleucine, leucine, lysine, methionine, and valine.

Histidine OK2% DV0.012 g
Isoleucine Low1% DV0.016 g
Leucine Low1% DV0.034 g
Lysine Low1% DV0.026 g
Methionine Low0% DV0.002 g
Phenylalanine OK1% DV0.019 g
Threonine OK2% DV0.02 g
Tryptophan OK3% DV0.008 g
Valine Low1% DV0.019 g

Fat Breakdown

Around 8% of the calories in strawberries are from fat. Strawberries have 0.3 grams or 0% of recommended daily values per 100g.

Saturated fat and trans fat can increase cholesterol levels and increase the heart disease risk.

Strawberries fat content mostly consists of healthy unsaturated fats.

According to FDA, dietary cholesterol should be kept below 300 mg per day. Luckily, strawberries is cholesterol free.

Strawberries do not contain trans fats. Trans fats should be kept as low as possible.

Total Fat0% DV0.3 g
Saturated Fat0% DV0.015 g
Monounsaturated Fatdo not have a %DV0.043 g
Polyunsaturated Fatdo not have a %DV0.155 g
Trans Fatsdo not have a %DV0 g
Cholesterol0% DV0 mg

Carbohydrate Breakdown

96% of the calories in strawberries come from carbohydrates.

Carbs in strawberries are mostly sugars (64%), followed by fiber and starch.

When it comes to sugars, strawberries are relatively low in sugar, containing grams of sugar per 100g.

Total Carbohydrate3% DV7.68 g
Dietary Fiber7% DV2 g
Sugars10% DV4.89 g

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Sources

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