Strawberry Nutrition Facts and Health Benefits Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Nutrition Facts Fruit and Vegetables Strawberry Nutrition Facts and Health Benefits By Debra Manzella, RN Debra Manzella, RN Debra Manzella, MS, RN, is a corporate clinical educator at Catholic Health System in New York with extensive experience in diabetes care. Learn about our editorial process Updated on September 20, 2022 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Mia Syn, MS, RDN Medically reviewed by Mia Syn, MS, RDN Mia Syn, MS, RDN is a registered dietitian nutritionist with a master of science in human nutrition. She is also the host of Good Food Friday on ABC News 4. Learn about our Medical Review Board Print Verywell / Alexandra Shytsman Table of Contents View All Table of Contents Nutrition Facts Health Benefits Allergies Varieties When They're Best Storage and Food Safety How to Prepare The strawberry is a beautifully sweet, aromatic, fiber-rich fruit packed with vitamins, minerals, and antioxidants. Strawberries are one of the most well-liked fruits on the market, with a naturally delicious flavor and lots of health benefits to offer. It's easy to agree that strawberries fit perfectly into a healthy lifestyle. Strawberry Nutrition Facts The strawberry nutrition facts for one cup of halved strawberries (152g) includes 49 calories, 1g protein, 12g carbohydrates, and 0.5g fat. Strawberries are an excellent source of vitamin C, fiber, and potassium. The following nutrition information is provided by the USDA. Calories: 49Fat: 0.5gSodium: 1.5mgCarbohydrates: 11.7gFiber: 3gSugars: 7.4gProtein: 1gVitamin C: 89.4mgPotassium: 233mgMagnesium: 19,8mg Carbs Strawberries have about 12 grams of carbohydrates per cup. This includes 3 grams of fiber and 7.4 grams of sugar. The glycemic index of strawberries is 25 and the glycemic load is 3. Fats Strawberries are naturally very low in fat—half a gram per cup. The majority of these are polyunsaturated fatty acids. Protein Strawberries have just 1 gram of protein per cup. Vitamins and Minerals Strawberries are loaded with vitamin C, nearly meeting the daily value with a one-cup srving. They are also high in potassium, folate, calcium, and magnesium. Calories Strawberries are a low-calorie food, with most of the calories coming from carbohydrates. They are high in fiber, helping to slow the digestion of carbs and keep blood sugar steady. Summary Strawberries are a fiber-rich source of complex carbs that is naturally low in calories and fat. Strawberries are an excellent source of vitamin C and a good source of potassium, folate, and magnesium. Strawberries are also high in antioxidants. Health Benefits Strawberries owe their vibrant hue to the array of antioxidants they possess. Here are some of the ways that strawberries support good health. Prevents High Blood Sugar Berries are one of the lowest-sugar fruits, with several benefits for diabetes management. Not only are strawberries high in fiber, which helps keep blood sugars stable, they may be able to decrease the rise in blood sugar that typically occurs following a meal. By reducing the uptake and transport of glucose in the intestines, strawberries provide protection against elevated blood sugar levels. Eases Arthritis Symptoms Strawberries have been shown to reduce inflammation for people living with osteoarthritis of the knee. Osteoarthritis is an inflammatory condition that causes significant pain during flare-ups. Studies show that consuming a 50-gram beverage of reconstituted freeze-dried strawberries over a period of 12 weeks improves the quality of life for those with osteoarthritis, likely due to strawberry's bioactive compounds. Promotes Wound Healing Most adults require between 75 and 90 milligrams of vitamin C per day. With about 90 milligrams of vitamin C per cup, strawberries are one of the best sources of this powerful antioxidant vitamin. Vitamin C is a precursor to collagen, a structural component of skin. Since our bodies are unable to produce or store vitamin C, a water-soluble vitamin, it's essential that we consume it through food daily. Getting enough vitamin C provides the building blocks required to repair injuries and heal wounds. Promotes Heart Health Strawberries have fiber, which may help keep cholesterol and triglyceride levels in check. The flavonoids and potassium in strawberries work to lower high blood pressure. In addition, strawberries are a good source of vitamin C and folate, two key nutrients for heart health. With anti-inflammatory and antioxidant benefits, strawberries are a delicious way to protect your cardiovascular system. May Reduce Risk of Colon Cancer Irritable bowel disease has been linked to increased rates of colon cancer, with both conditions associated with lower fruit and veggie consumption along with a high intake of animal fats. A large review of studies indicates that eating more strawberries can help. Strawberries have been shown to improve markers of oxidative stress due to their high concentration of anthocyanins. Given their general popularity, the promotion of strawberry intake is a widely accepted recommendation. Health Benefits of Antioxidants Allergies Strawberry allergies are possible and may also involve a cross-reactivity with other fruits, like grapes and cherries. Common symptoms include hives, shortness of breath, or throat tightness. If you suspect an allergy to strawberries, see an allergist for testing. Varieties There are many varieties of strawberries that fall within the categories of June bearing, everbearing, and day-neutral. June bearers may be available in the springtime. Examples include Earligrow, Annapolis, Seneca, Jewel, and Allstar. Everbearing strawberries produce fruit three times: during spring, summer, and fall. Tristar and Tribute are varieties of everbearing strawberries. Day-neutral strawberries provide fruit all throughout the season. They grow well with limited space and can be planted as a groundcover. When They' re Best Select strawberries that are rich and uniformly red. Avoid mushy berries that exhibit signs of mold. You can find fresh strawberries in the grocery store any time of the year, but they're best during spring and summer, fresh off the farm. Check your local farmers market or find locations to pick your own berries for the sweetest and ripest fruit. If possible, choose organic strawberries to avoid pesticides commonly used in conventional growing. You can also purchase frozen strawberries for extra sweetness and a boost of nutrition at any time of the year. Storage and Food Safety Pick through your package of strawberries before storing them to remove any damaged fruit. Store strawberries in the coldest part of your refrigerator. Use within one week, or ideally, within a few days. Fresh strawberries must be washed under running water before eating or slicing (but wait until you're ready to use to wash). If you don't have a chance to eat all of your fresh strawberries before they will go bad, you can freeze them individually on a baking sheet and transfer to a freezer bag for later use. How to Prepare Strawberries can be used to sweeten yogurt, cottage cheese, and hot or cold cereals. Blend frozen strawberries into smoothies, or chop fresh strawberries to add to salads, side dishes, or salsas. Their sweet taste and plump texture make a great addition to desserts and baked goods. Strawberries are also delicious dippers—dip them into nut butter or dark chocolate for a sweet, fiber-rich treat. 9 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Strawberries, raw. FoodData Central. U.S. Department of Agriculture. Managing dietary carbohydrates for better health. UW Integrative Health Department of Family Medicine and Community Health. Afrin S, Gasparrini M, Forbes-Hernandez TY, et al. Promising health benefits of the strawberry: a focus on clinical studies. J Agric Food Chem. 2016;64(22):4435-4449. doi:10.1021/acs.jafc.6b00857 Schell J, Scofield RH, Barrett JR, et al. Strawberries improve pain and inflammation in obese adults with radiographic evidence of knee osteoarthritis. Nutrients. 2017;9(9). doi:10.3390/nu9090949 National Institutes of Health Office of Dietary Supplements. Vitamin C: Fact sheet for health professionals. Chen T, Shi N, Afzali A. Chemopreventive effects of strawberry and black raspberry on colorectal cancer in inflammatory bowel disease. Nutrients. 2019;11(6). doi:10.3390/nu11061261 Anaphylactic reactions to cherries, strawberries and grapes. American Academy of Allergy Asthma & Immunology. Strawberries & more. University of Illinois Extension. Zibdeh N. A very berry summer. Academy of Nutrition and Dietetics. By Debra Manzella, RN Debra Manzella, MS, RN, is a corporate clinical educator at Catholic Health System in New York with extensive experience in diabetes care. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? 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