Strawberries are more than just sweet, red, and delicious — they are a nutrient-rich superfruit with incredible health benefits. Whether you’re looking to strengthen your immune system, support your heart, improve your skin, or just enjoy a healthy snack, strawberries offer much more than meets the eye.
Understanding strawberry nutrition facts can help you make smarter choices about what you eat. Just 100 grams of strawberries pack a powerful punch of vitamin C, fiber, antioxidants, and other essential nutrients that can improve your overall well-being.
In this article, we’ll explore:
Strawberries per 100g: Full Nutritional Value Explained
10 science-backed health benefits
Daily tips to use them better
Answers to the top 10 FAQs about strawberries
Strap in — your guide to strawberry nutrition facts starts now!
Let’s break down the essential strawberry nutrition facts per 100 grams, so you know exactly what you’re putting into your body.
According to USDA data, here’s what 100g of raw strawberries contains:
| Nutrient | Amount per 100g |
|---|---|
| Calories | 32 kcal |
| Water | 91% |
| Carbohydrates | 7.7 g |
| Sugars | 4.9 g |
| Dietary Fiber | 2.0 g |
| Protein | 0.7 g |
| Fat | 0.3 g |
| Vitamin C | 59 mg (98% DV) |
| Manganese | 0.39 mg (19% DV) |
| Folate (Vitamin B9) | 24 mcg (6% DV) |
| Potassium | 153 mg (4% DV) |
| Magnesium | 13 mg (3% DV) |
| Calcium | 16 mg (1.6% DV) |
| Iron | 0.4 mg (2% DV) |
| Vitamin K | 2.2 mcg (3% DV) |
These strawberry nutrition facts reveal that this fruit is low in calories, rich in water, and loaded with antioxidants, vitamins, and minerals. It’s perfect for daily snacking, smoothies, or even in salads — and it fits into nearly any diet plan, whether you’re managing weight, sugar, or overall health.
1. Rich in Antioxidants 🛡️
One of the most powerful reasons to include strawberries in your diet is their antioxidant power. These bright red berries are loaded with bioactive plant compounds like anthocyanins, quercetin, ellagic acid, and kaempferol — all of which help fight oxidative stress in the body.
Free radicals are unstable molecules that damage your cells and accelerate aging. Antioxidants found in strawberries help neutralize these radicals, reducing your risk of chronic conditions like:
Heart disease
Certain cancers
Type 2 diabetes
Cognitive decline
What makes this even more impressive is that, as seen in the strawberry nutrition facts, just 100 grams of strawberries can give your body an antioxidant boost without loading you with sugar or calories.
In fact, the ORAC value (a measure of antioxidant capacity) of strawberries is among the highest for fruits, making them a natural tool for cellular repair and inflammation control.
So next time you enjoy strawberries, know you’re doing your body a huge favor at the cellular level — deliciously and naturally.
2. Supports Heart Health 💓
Heart disease is deadly, but daily food choices can lower your chances dramatically. One of the best things you can do for your heart is to eat more foods rich in polyphenols and antioxidants, like strawberries.
Strawberries contain:
Anthocyanins – which give them their red color and help relax blood vessels, reducing blood pressure
Potassium – This mineral helps flush out excess sodium and stabilizes heart rhythm.
Fiber – helps lower LDL (bad cholesterol)
Ellagic acid & quercetin – both support anti-inflammatory processes in blood vessels
Research published in Circulation (2013) showed that frequent berry intake (3+ servings/week) lowered heart attack risk in women by 32%.
Looking back at the strawberry nutrition facts, just 100g of strawberries delivers all this heart-loving nutrition in only 32 calories — without fat or cholesterol.
So if you’re aiming to take care of your cardiovascular health without taking bitter medicines or supplements, strawberries might be the most delicious prescription out there!
3. Boosts Immunity 🛡️
Immunity is your body’s first line of defense — and strawberries offer strong support, thanks to their impressive vitamin C content. Just 100g of strawberries provides up to 98% of your daily recommended intake of vitamin C, making them one of the richest natural sources.
Vitamin C plays a critical role in:
Producing white blood cells (your body’s immune soldiers)
Protecting against infections, viruses, and common colds
Repairing body tissues and speeding up wound healing
Fighting internal inflammation and free radical damage
Unlike synthetic supplements, strawberries offer this immune-boosting vitamin in a whole-food form, alongside other micronutrients like manganese, folate, and antioxidants — all of which enhance immune function naturally.
What makes this even better is that, according to strawberry nutrition facts, this power comes without added sugars, preservatives, or calories. It’s just pure immunity in a tasty, refreshing fruit.
So, especially during flu season or times of stress, strawberries can help your body stay strong and defend itself — one sweet bite at a time.
4. Protects Eye Health 👀
As we age, our vision naturally starts to weaken — but certain nutrients can delay or prevent age-related eye problems, and strawberries happen to be a great source of them.
Strawberries are rich in:
Vitamin C – helps protect the eyes from UV damage and supports the structure of the cornea and retina
Lutein and zeaxanthin – powerful carotenoids that protect the eyes from oxidative stress and blue light exposure
Ellagic acid – which has anti-inflammatory properties that may slow macular degeneration
Age-related macular degeneration (AMD) and cataracts are among the most common causes of vision loss. According to researchers, regular intake of foods rich in vitamin C and carotenoids — like strawberries — may reduce the risk of these conditions by up to 30%.
Looking again at the strawberry nutrition facts, 100g of this fruit delivers a powerful dose of these eye-protective nutrients — without fat, cholesterol, or added sugars.
If you spend long hours on screens, or have a family history of eye disease, then strawberries aren’t just a treat — they’re natural eye insurance.
5. Helps in Weight Loss ⚖️
Struggling to shed extra weight but still want to enjoy sweet foods guilt-free? Strawberries bring both flavor and flair to every dish they touch.
Here’s why:
Low in calories: Only 32 kcal per 100g
High water content: 91% water keeps you hydrated and full
Rich in fiber: 2g of dietary fiber helps control hunger and stabilize blood sugar
Natural sweetness: Helps curb sugar cravings without refined sugar
Strawberries help you feel full for longer, reducing the urge to snack unnecessarily. No more sudden hunger pangs—fiber keeps digestion steady and cravings in check.
Scientific studies have shown that low-energy-dense foods (like strawberries) are associated with reduced calorie intake and improved weight management outcomes.
If we revisit the strawberry nutrition facts, it’s easy to see how this fruit offers volume and nutrition with minimal calories — exactly what you want on a weight loss plan.
Include them in smoothies, yogurt bowls, or even salads — strawberries satisfy your taste buds while keeping your waistline happy.
6. Supports Brain Health 🧠
You might be surprised to learn that strawberries aren’t just good for your heart or skin — they also have powerful brain-boosting properties.
Strawberries are packed with:
Flavonoids – especially anthocyanins and quercetin, which help improve memory and reduce brain inflammation
Vitamin C – is essential for brain function and can help protect memory as you age.
Folate (Vitamin B9) – Key to cognitive development and a focused, sharp mind.
Research published in the Annals of Neurology found that people who consumed more berries — particularly strawberries and blueberries — had a slower rate of cognitive decline by up to 2.5 years, compared to those who ate fewer.
This is because the antioxidants in strawberries help protect the brain from oxidative stress, reduce inflammation in nerve pathways, and may even delay the onset of neurodegenerative conditions like Alzheimer’s.
Looking back at the strawberry nutrition facts, just 100g provides a brain-protective blend of flavonoids and vitamins in a single low-calorie serving.
So, the next time you need to concentrate, solve a problem, or simply boost your mood, try adding a bowl of fresh strawberries to your routine — your brain will thank you.
7. Improves Digestion 🍽️
A healthy digestive system is key to overall wellness, and strawberries contribute to gut health in more ways than one.
Here’s how:
Fiber content: 100g of strawberries provides 2 grams of dietary fiber, which promotes regular bowel movements and prevents constipation
Prebiotic effect: The natural fiber in strawberries feeds beneficial gut bacteria, helping maintain a healthy microbiome
Low sugar, high hydration: With 91% water content and low natural sugars, strawberries support smoother digestion without burdening your gut
Fiber is essential for sweeping waste through your system, keeping your intestines clean, and maintaining the balance of good vs. bad bacteria. When your gut is happy, it improves everything from energy levels to skin and mood.
What’s even better is that — according to strawberry nutrition facts — you get this fiber and hydration without excess calories or bloating, making strawberries perfect for sensitive stomachs.
Enjoy them in yogurt, smoothies, or simply as a fresh snack after meals to enhance digestion and gut health naturally.
8. Strengthens Bones 🦴
When we think of strong bones, calcium usually comes to mind — but strawberries offer a less obvious but equally powerful mix of nutrients that support bone density and strength.
Strawberries contain:
Manganese – essential for bone mineral density and collagen production
Vitamin K – This nutrient ensures calcium reaches the bones where it’s needed most.
Magnesium & Potassium – support bone health and help maintain pH balance
Vitamin C – vital for collagen formation, which is a major component of bone structure
While the calcium content in strawberries is modest (16 mg per 100g), the supporting minerals and vitamins make them excellent for bone health, especially when combined with other calcium-rich foods.
A review published in the Journal of Bone and Mineral Research suggests that manganese deficiency may increase the risk of fractures and poor bone formation — and strawberries are a good natural source of this overlooked mineral.
As shown in the strawberry nutrition facts, eating 100g daily offers a bone-friendly nutrient blend that works quietly to support your skeletal system.
So, for those looking to prevent osteoporosis or just maintain bone strength naturally, strawberries are a tasty step in the right direction.
9. Good for Pregnant Women 🤰
Pregnancy calls for nutrient-rich foods, not just bigger portions. Strawberries are a great fruit for expecting mothers because they’re packed with essential vitamins and minerals that support both mother and baby.
Here’s how they help:
Folate (Vitamin B9): Crucial for fetal brain and spine development. One 100g serving delivers approximately 6% of your daily folate value.
Vitamin C: boosts iron absorption and helps protect the immune systems of both mom and baby.
Fiber: Helps manage common pregnancy issues like constipation and bloating
Antioxidants: Reduce inflammation and may lower the risk of gestational complications
Pregnant women are often advised to avoid excess sugar and processed snacks — which makes strawberries an ideal natural replacement. They’re sweet, hydrating, and full of real nourishment.
According to strawberry nutrition facts, a small bowl of strawberries offers real benefits without overloading calories or artificial ingredients — something that’s rare in pregnancy-safe foods.
Plus, the low glycemic index of strawberries ensures that blood sugar levels remain stable, which is especially important during pregnancy to avoid gestational diabetes.
10. Boosts Skin Health 🌞
Want glowing, youthful skin without expensive products? Strawberries are nature’s own skin-care secret.
Here’s how strawberries help your skin from the inside out:
Vitamin C: Stimulates collagen production, keeping skin firm and reducing wrinkles
Ellagic acid: A natural compound that may protect skin from UV damage and delay signs of aging
Antioxidants: Fight free radicals responsible for dullness, dark spots, and fine lines
Water content (91%): Keeps skin naturally hydrated and supple
Vitamin C is one of the most important nutrients for skin health, and 100g of strawberries offers nearly 98% of your daily requirement. This powerful antioxidant speeds up skin cell repair, improves elasticity, and boosts overall radiance.
Some studies suggest that applying mashed strawberries topically can also brighten skin and reduce acne — but the best benefits still come from eating them regularly.
As seen in the strawberry nutrition facts, this fruit provides a combination of beauty-enhancing nutrients in a low-calorie, high-reward package. A few strawberries a day may just be your most effective (and affordable) beauty hack.
How Many Strawberries Should You Eat Daily?
One of the most common questions people ask after learning about strawberry nutrition facts is — how many can I eat every day?
✅ Ideal Daily Quantity:
Just 5 to 10 fresh berries per day (roughly 100–150g) does the trick.
This amount is safe for most healthy individuals and offers:
Full day’s supply of vitamin C
A good boost of antioxidants
Only ~32 to 50 kcal
No added sugar or fat
This portion is enough to experience noticeable benefits in immunity, skin glow, digestion, and heart health, without the risk of overdoing natural sugars.
Best Daily Tips to Eat Strawberries
To get the most out of the strawberry nutrition facts, here are some easy and creative ways to enjoy them daily:
🥤 1. Add to Smoothies
Blend strawberries with banana, oats, and yogurt for a refreshing breakfast.
🥗 2. Toss into Salads
Slice and add to spinach, nuts, and a dash of balsamic for a heart-friendly lunch.
🍨 3. Use in Parfaits
Create a layered snack with strawberries, protein-rich yogurt, and granola crunch.
🍫 4. Dip in Dark Chocolate
Enjoy 2–3 chocolate-covered strawberries as a guilt-free dessert.
🧼 5. DIY Face Mask
Mash a few strawberries with honey for a glowing skin treatment (external use).
Strawberries aren’t just tasty — they’re versatile, and using them creatively helps you benefit from their full nutritional profile every day.
Most Asked FAQs About Strawberry Nutrition Facts
Yes! According to strawberry nutrition facts, 100g provides up to 98% of your daily vitamin C needs, which supports immunity and skin health.
Absolutely. They’re low in calories, high in fiber and water, and help you feel full longer — all essential for effective weight management.
Not significantly. With a low glycemic index and natural sugar, strawberries are generally safe even for diabetics in moderate portions.
Yes, eating 5–10 strawberries daily is safe and beneficial, according to their balanced nutrition facts.
Yes — as long as they are unsweetened, frozen strawberries retain most of their nutrients, especially vitamin C and antioxidants.
Potassium, manganese, magnesium, iron, and calcium — as shown in detailed strawberry nutrition facts per 100g.
They are slightly acidic but generally well-tolerated. Ripe strawberries are less likely to irritate the stomach than unripe ones.
Yes! Their vitamin C, ellagic acid, and antioxidants support collagen, reduce wrinkles, and promote clear skin — both when eaten and applied.
Bottom Line
Strawberries aren’t just a tasty fruit — they’re a nutritional powerhouse that fits easily into almost any diet. Low in calories but rich in vitamin C, antioxidants, fiber, and essential micronutrients, they help support everything from immunity and heart health to skin glow and digestion.
As you’ve seen throughout these science-backed benefits and detailed strawberry nutrition facts, adding just 100 grams of strawberries to your daily routine can:
Fight inflammation
Aid in weight loss
Improve brain and heart function
Protect your skin and eyes
Support pregnancy and digestion
So, whether you enjoy them in smoothies, salads, or straight from the basket — strawberries are nature’s sweet and smart gift to your health.
