Strawberries, like other berries, are rich in vitamins, minerals, fiber, and compounds with antioxidant and anti-inflammatory properties.
As part of a nutritious diet, they may help prevent various conditions, one of which is type 2 diabetes.
Ingredients within strawberries may also help protect against heart disease, stroke, cancer, high blood pressure, and constipation.
Keep reading to learn more about the nutritional content and health benefits of strawberries, along with ways to add them to the diet.
The
- calories: 53.1 calories
- protein: 1.11 g
- carbohydrates: 12.7 g
- dietary fiber: 3.32 g
- calcium: 26.6 milligrams (mg)
- iron: 0.681 mg
- magnesium: 21.6 mg
- phosphorus: 39.8 mg
- potassium: 254 mg
- vitamin C: 97.6 mg
- folate: 39.8 micrograms (mcg)
- vitamin A: 19.9 international units (IU)
Strawberries are also rich in phytochemicals, plant compounds that promote wellness. These include ellagic acid and a variety of flavonoids, such as anthocyanins, quercetin, kaempferol, and catechin.
The nutrients in strawberries help support the body’s defense against the following conditions.
Heart disease
Strawberries might help protect against heart disease due to their anthocyanin and quercetin content.
A 2025 study found a link between higher flavonoid intake and a reduced risk of heart disease. Additionally, quercetin has anti-inflammatory properties that
Stroke
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After adjusting for the results for cardiovascular risk factors, the authors concluded that a diet higher in flavonoids may moderately reduce the risk of stroke.
Cancer
The nutritious compounds in strawberries and other berries may help protect against certain cancers, according to a
They are primarily helpful in preventing gastrointestinal and breast cancers, but to a lesser extent, they may help prevent lung, prostate, liver, and pancreatic cancers.
However, it is important to note that the cited studies were animal studies, which did not look specifically at strawberries, but berries in general.
Rather than identifying one compound responsible for this protection, the authors speculated that the benefit likely stems from a combined effect of all the compounds in strawberries working together.
High blood pressure
The potassium in strawberries might offer some benefit for people with high blood pressure. This is due to how the substance helps offset the negative effects of sodium in the body, according to a 2018 review.
The authors note that increasing the intake of potassium-rich foods can lower blood pressure, which helps prevent heart attacks and strokes.
Constipation
Eating high fiber foods, such as strawberries, helps maintain regular bowel movements. Fiber promotes stool movement through the intestinal tract, which helps prevent constipation.
Experts also advise increasing water intake to promote regularity. Although it is important to drink plenty of fluids, eating water-containing foods, such as fruit, is also beneficial, as fruits contain 80 to 90% water.
Strawberries are available fresh, frozen, and freeze dried, as well as in jellies and jams.
Check the labels of frozen and dried strawberries for added sugars. When shopping for jellies or jams, choose all-fruit spreads with lower amounts of added sugars.
Rather than focusing on strawberries, it is best to add them to a nutritious diet that includes:
Below are some tips for including more strawberries in diets:
- Slice strawberries and sprinkle over plain yogurt, or make a parfait with alternating layers of strawberries, sliced almonds, and fruit.
- Sprinkle strawberries over oatmeal or a whole grain cereal.
- Mix chopped strawberries with other fruit to make a salsa to serve over chicken.
- Blend strawberries with a banana and yogurt to make a smoothie.
- Serve sliced strawberries over whole grain pancakes and waffles.
- Mix cut strawberries with spinach, walnuts, and goat cheese to make a tasty salad.
Each year, the Environmental Working Group (EWG) produces a list of fruits and vegetables with the highest levels of pesticide residue, known as the “Dirty Dozen.”
Strawberries often rank high on this list. The EWG suggests buying organic strawberries to help reduce the risk of pesticide exposure.
However, the EWG has been highly criticized for their unscientific methods by food scientists and toxicologists. It’s also worth noting that their reports are not peer-reviewed.
Buying fresh fruits and vegetables is a healthy choice, whether they are organic or conventional.
Strawberries are low in carbs and high in fiber, making them a great addition to a keto diet plan.
A 1-cup (166-gram) serving of strawberries has 12.7 grams of carbs and 3.32 grams of fiber.
Strawberries are a nutrient-rich, low calorie fruit with a low glycemic index (GI).
They are unlikely to cause a spike in blood sugar when eaten in moderation. Talk with a healthcare professional for personalized advice.
Strawberries are rich in nutrients, including vitamin C, fiber, potassium, and antioxidants, that promote a range of wellness benefits. Washing fruit before eating can help reduce exposure to pesticides.