Strawberries

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By the Nutriveda editorial team · Updated 5 November 2026

Strawberries (Fragaria × ananassa) are a low-calorie fruit that is unusually rich in vitamin C: 100 g gives 32 kcal and 58.8 mg of vitamin C, about 74% of the EU reference value for a day. A 150 g bowl covers more than a full day’s vitamin C, adds 3 g of fibre and has only about 7 g of natural sugar, which makes strawberries one of the easiest ways to eat more fruit without many calories.

Strawberry nutrition per 100 g and per bowl

Nutrient	Strawberries, raw, 100 g	Bowl: 150 g
Energy	32 kcal	48 kcal
Water	91 g	137 g
Protein	0.7 g	1.0 g
Fat	0.3 g	0.5 g
Carbohydrate	7.7 g	11.5 g
of which sugars	4.9 g	7.3 g
Fibre	2.0 g	3.0 g
Vitamin C	58.8 mg (74% NRV)	88 mg (110% NRV)
Folate	24 µg (12% NRV)	36 µg (18% NRV)
Manganese	0.39 mg (19% NRV)	0.58 mg (29% NRV)
Potassium	153 mg (8% NRV)	230 mg (11% NRV)
Magnesium	13 mg	20 mg
Vitamin K	2.2 µg	3.3 µg

Source: USDA FoodData Central, SR Legacy, “Strawberries, raw” (FDC 167762), checked 5 November 2026. The 150 g bowl is calculated from the 100 g values. NRV is the EU nutrient reference value for adults from Regulation (EU) No 1169/2011, Annex XIII (vitamin C 80 mg, folate 200 µg, manganese 2 mg, potassium 2,000 mg).

The table shows why strawberries are worth having on the shopping list: almost all of their weight is water, the energy is low, and the vitamin C per calorie is very high. A 150 g bowl gives more vitamin C than a whole day’s EU reference value for under 50 kcal.

Glycemic index

Fresh strawberries are not listed in the international GI tables (Atkinson 2008). The same tables give strawberry jam a GI of 49 ± 3, but that figure is for jam with added sugar and should not be used for fresh fruit. What can be said from the data above is that a 150 g bowl contains about 11.5 g of carbohydrate, 3 g of it fibre, which is a small amount of carbohydrate for a portion of fruit.

Health benefits: what the evidence says

• Vitamin C. Vitamin C is needed to make collagen, works as an antioxidant, supports the immune system and improves absorption of the non-heme iron found in plant foods, according to the NIH Office of Dietary Supplements. Adults need 75 mg (women) or 90 mg (men) a day by US recommendations; the EU label reference is 80 mg. One 150 g bowl of strawberries covers that. In the EU a food that is at least a source of vitamin C may carry the authorised claim “Vitamin C contributes to the normal function of the immune system” (Regulation (EU) No 432/2012), and strawberries meet that threshold easily (a significant amount is 15% of the NRV per 100 g).
• Iron from plant meals. Because vitamin C improves non-heme iron absorption, strawberries are a sensible dessert or side for meals built on lentils, spinach or oats.
• Counts towards fruit and vegetables. WHO advises at least 400 g of fruit and vegetables a day for everyone over 10. A bowl of strawberries is more than a third of that.
• Natural sugar, not free sugar. WHO’s advice to keep free sugars below 10% of daily energy does not apply to the sugars in fresh fruit. It does apply to sugar added to strawberries, to jam, and to fruit juice.
• Fibre. WHO’s 2023 guideline recommends at least 25 g of naturally occurring fibre a day for adults. A bowl of strawberries gives 3 g of it.

What this entry does not claim: strawberries contain polyphenols such as anthocyanins, but the USDA record used here does not measure them, and no specific disease-prevention claim is made here.

How to eat it

• Season and buying: outdoor strawberries in Europe peak in late spring and early summer. Choose berries that are evenly red, shiny, firm and fragrant, without soft or mouldy spots, and check the bottom of the punnet.
• Storage: keep them unwashed in the fridge, in one layer if possible, and eat within two or three days. Remove any mouldy berry at once.
• Washing: rinse just before eating, with the green tops still on, so water does not get inside the fruit. Hull them after washing.
• Vitamin C is fragile: it is water soluble and sensitive to heat and long storage, according to NIH ODS. Fresh berries keep the most; cooking them into jam or compote loses part of it.
• Breakfast: sliced strawberries with Greek yogurt and a spoon of chia seeds, or on a bowl of porridge instead of sugar.
• Salads: strawberries go well with spinach, a little feta, walnuts and a drizzle of balsamic vinegar.
• Frozen: frozen strawberries are practical outside the season for smoothies and porridge. Check that the bag lists only strawberries, without added sugar.
• Jam: treat jam as a sweet, not as a portion of fruit, because most of its sugar is added.

Who should be careful

• Food allergy. Any food can cause an allergic reaction in some people. MedlinePlus lists symptoms such as hives, tingling or itching in the mouth and swelling of the lips, tongue or throat, usually within minutes to two hours of eating. Swelling of the throat or difficulty breathing is an emergency.
• Diabetes. Fresh strawberries are low in carbohydrate per portion, but strawberry jam, sweetened desserts and juices are not. Count the added sugar, not just the fruit.
• Very young children. Cut strawberries into small pieces for toddlers so they are easy to chew.

Traditional view (Ayurveda)

In Usha and Vasant Lad’s food guidelines, strawberries are favourable for Vata and suitable in moderation for Pitta and Kapha. This is a traditional system, not evidence from clinical studies.

Related entries and articles

• Blueberries – another berry for breakfast bowls
• Kiwi and oranges – other fruits high in vitamin C
• Greek yogurt – protein to pair with berries
• Chia seeds – for chia pudding with strawberries
• 7 healthy foods for breakfast
• What is the glycemic index (with table)

FAQ

How many calories are in strawberries?

According to USDA data, raw strawberries have 32 kcal per 100 g, so a 150 g bowl has about 48 kcal. Most of the weight is water, which is why they are filling for so few calories.

Are strawberries high in sugar?

No. 100 g contains 4.9 g of natural sugars, about 7 g in a 150 g bowl. WHO’s limit on free sugars does not apply to the sugars in fresh fruit, but it does apply to sugar you sprinkle on top, to jam and to juice.

Do strawberries have more vitamin C than oranges?

Strawberries have 58.8 mg of vitamin C per 100 g (USDA), which is a lot for any fruit. A 150 g bowl already gives about 88 mg, more than the EU daily reference of 80 mg. Compare the exact figures in our oranges entry.

Sources

1. USDA FoodData Central, SR Legacy: Strawberries, raw (FDC 167762). fdc.nal.usda.gov
2. Regulation (EU) No 1169/2011, Annex XIII: reference intakes and nutrient reference values. legislation.gov.uk
3. Regulation (EU) No 432/2012, Annex: list of permitted health claims (vitamin C). legislation.gov.uk
4. NIH Office of Dietary Supplements: Vitamin C, fact sheet for health professionals. ods.od.nih.gov
5. Atkinson FS, Foster-Powell K, Brand-Miller JC. International tables of glycemic index and glycemic load values: 2008. Diabetes Care 31(12):2281-2283. PMC2584181
6. World Health Organization: Healthy diet, fact sheet. who.int
7. World Health Organization: WHO calls on countries to reduce sugars intake among adults and children (2015). who.int
8. World Health Organization: WHO updates guidelines on fats and carbohydrates (2023). who.int
9. MedlinePlus: Food allergy. medlineplus.gov
10. Lad U, Lad V. Food Guidelines for Basic Constitutional Types, from Ayurvedic Cooking for Self-Healing, 2nd ed. The Ayurvedic Institute. ayurveda.com

This page is for information only and is not medical or dietary advice.