Strawberries are low-calorie, fiber-rich fruits exceptionally high in vitamin C and polyphenols, particularly anthocyanins (USDA, Harvard Nutrition Source). They support cardiovascular health and glycemic control when consumed as part of a balanced diet (Harvard Nutrition Source).
Supports
Antioxidant Defense and Collagen SynthesisCardiovascular SupportGlycemic and Metabolic Regulation
Calories
32
kcal / 100g
Fibre
2.0g
per 100g
Vitamin C
74%
of daily need
VeganVegetarianGluten-freeLactose-freeNut-freeLow calorieVitamin C rich
Recommended intake
How much Strawberries — and how often
Practical guidance grounded in general dietary advice (EFSA / WHO / NHS) — not personal medical advice.
Who benefits most
Who Strawberries is especially good for
When to be careful
Be careful with Strawberries if…
Balanced advice — real cautions, not scaremongering.
Why it's healthy
Why eat Strawberries?
How it works in the body
The mechanisms behind Strawberries
Not just what's inside — what each nutrient actually does once you eat it.
Body systems
How Strawberries maps to body functions
Health benefit
Antioxidant Defense and Collagen Synthesis
A single cup of strawberries provides over 100% of the recommended daily intake of vitamin C (USDA). Vitamin C contributes to normal collagen synthesis for skin and blood vessel health and protects cells from oxidative stress (EFSA, NIH ODS).
Health benefit
Cardiovascular Support
Strawberries are rich in polyphenols, particularly anthocyanins, which support vascular function and lipid management (PubMed). Higher berry intake is associated with reduced risk of cardiovascular disease within healthy eating patterns (Harvard Nutrition Source).
Health benefit
Glycemic and Metabolic Regulation
Strawberries have a low glycemic load and provide dietary fiber that slows glucose absorption (Harvard Nutrition Source). Polyphenolic compounds in strawberries may also help moderate postprandial insulin response (PubMed).
Nutrition breakdown
What's actually in a serving
Percentages show how much of an adult's daily need one serving covers. Adjust the amount to match your plate.
Choose a serving
g
Typical serving: 100 g ≈ 100 g
Bars compare each nutrient to a general adult daily reference value (EFSA / NIH). Individual needs vary.
Per 100 g serving
Calories32kcal
Protein0.7g
Carbohydrates7.7g
Fat0.3g
Fibre2g
Sodium1mg
Vitamins
Folate24.0µg
Choline5.7mg
Vitamin A1.0µg
Vitamin C58.8mg
Vitamin E0.3mg
Vitamin K2.2µg
Vitamin B10.0mg
Vitamin B20.0mg
Vitamin B30.4mg
Vitamin B50.1mg
Vitamin B60.1mg
Minerals
Iron0.4mg
Zinc0.1mg
Copper0.1mg
Calcium16.0mg
Selenium0.4µg
Magnesium13.0mg
Manganese0.4mg
Potassium153.0mg
Phosphorus24.0mg
Show raw per-100 g values
Calories32kcal
Protein0.67g
Carbohydrates7.68g
of which sugars4.89g
Fat0.3g
of which saturates0.02g
Fibre2g
Sodium1mg
Works well with
Best pairings & ingredient synergies
Combinations where the whole is nutritionally greater than the sum of its parts.
On the plate
Recipes featuring Strawberries
More recipes featuring Strawberries are coming soon.
Did you know?
Small facts that change how you look at it
AI-assisted educational summary. Cross-check with the sources below for clinical decisions.
Preparation & storage
Getting the most out of it
Eat fresh out of hand.
Slice over yoghurt or porridge.
Blend into smoothies or freeze for a cool snack.
Things to consider
Context matters
Strawberries can trigger oral allergy syndrome in individuals with birch pollen sensitivity due to cross-reactive proteins (PubMed).
They contain moderate levels of oxalates, which individuals with a history of calcium oxalate kidney stones may need to balance within their total diet (Harvard Nutrition Source).
Inside Food only draws on these six sources — USDA for nutrient composition, EFSA, NIH ODS, WHO and PubMed for scientific evidence, and the Harvard T.H. Chan Nutrition Source for practical synthesis. Anything on this page not confirmed in one of them is marked with a red Unverifiedbadge.
This platform provides general nutrition information and is not a substitute for medical advice, diagnosis, or treatment. Nutritional needs vary between individuals.
