Strawberries
Nutrition Information
| Nutrient / Component | Per 100 g | Per 1 Cup, Halves (152 g) |
|---|---|---|
| Energy (Calories) | 32 kcal | 49 kcal |
| Water | 91.0 g | 138.3 g |
| Protein | 0.67 g | 1.02 g |
| Total Fat | 0.30 g | 0.46 g |
| Total Carbohydrates | 7.68 g | 11.67 g |
| Dietary Fiber | 2.0 g | 3.04 g |
| Total Sugars | 4.89 g | 7.43 g |
| — Fructose | 2.44 g | 3.71 g |
| — Glucose | 1.99 g | 3.02 g |
| — Sucrose | 0.47 g | 0.71 g |
| Potassium | 153 mg | 232.6 mg |
| Calcium | 16 mg | 24.3 mg |
| Magnesium | 13 mg | 19.8 mg |
| Phosphorus | 24 mg | 36.5 mg |
| Sodium | 1 mg | 1.5 mg |
| Iron | 0.41 mg | 0.62 mg |
| Manganese | 0.39 mg | 0.59 mg |
| Vitamin C | 58.8 mg | 89.4 mg |
| Folate (B9) | 24.0 µg | 36.5 µg |
| Vitamin K | 2.2 µg | 3.3 µg |
Description
Strawberries (Fragaria × ananassa) are among the most popular and nutrient-rich berries worldwide, widely prized for their sweet-tart taste, vibrant red hue, and low-calorie density. When evaluating strawberry nutritional value per 100g, raw fresh strawberries supply only 32 calories, 7.7 grams of total carbohydrates, and over 91% water content, making them an ideal staple for fat loss, ketogenic diets, and clean eating lifestyles. A standard everyday serving—typically measured as 1 cup of strawberry halves (approx. 152 grams)—delivers roughly 49 calories and 11.7 grams of total carbohydrates.
Low-Carb Profile, Dietary Fiber & Blood Sugar Impact
Unlike many tropical fruits, strawberries possess a very modest sugar profile combined with active plant fiber. A 1-cup serving contains approximately 7.4 grams of total sugars (predominantly balanced between fructose and glucose) alongside 3.0 grams of dietary fiber. Of this fiber, roughly 26% is soluble fiber in the form of pectin, with the remaining fraction composed of insoluble structural fibers (cellulose and hemicellulose). Because of this favorable fiber-to-sugar ratio, strawberries register an exceptionally low glycemic index (GI ~41) and a minimal glycemic load (~3 for a typical serving), preventing sharp insulin spikes and making them safe for diabetic-friendly, low-glycemic, and keto meal plans.
Superior Vitamin C Density & Essential Micronutrients
Strawberries are exceptional natural powerhouses of essential vitamins and electrolytes:
Vitamin C (Ascorbic Acid): Delivering 58.8 mg per 100g and nearly 89.4 mg per cup, a single serving of strawberries provides roughly 99% of the recommended daily intake (RDI)—outperforming even whole oranges on a per-serving basis. Vitamin C is indispensable for enzymatic collagen synthesis, vascular elasticity, immune defense, and accelerating the bio-absorption of non-heme iron.
Manganese: One cup yields 0.59 mg of manganese (about 26% of the daily value), an essential trace mineral functioning as a key cofactor for antioxidant enzymes like superoxide dismutase (SOD) and bone matrix development.
Folate (Vitamin B9): With roughly 36.5 µg per cup, strawberries contribute bioavailable folate necessary for cellular nucleic acid synthesis and healthy red blood cell maturation.
Potassium & Electrolytes: Supplying 153 mg of potassium per 100g (around 233 mg per cup), strawberries assist in blunting dietary sodium retention and regulating normal vascular tone.
Anthocyanins, Ellagitannins & Systemic Health Benefits
The bright crimson coloration of strawberries is driven by potent polyphenol bioflavonoids, notably pelargonidin-3-glucoside, the primary anthocyanin in the fruit. Along with ellagic acid and proanthocyanidins, these polyphenolic antioxidants help lower systemic inflammatory markers (such as C-reactive protein), diminish the oxidation of LDL cholesterol, and improve endothelial flow-mediated dilation. Regular inclusion of whole strawberries in your diet supports cardiovascular function, healthy gut microbiota diversity, and metabolic longevity.
