Strawberries score a 'Good' 63/100, primarily driven by their status as a minimally processed whole food and their high vitamin C content.
Nutrition data (per 100 g)
Source: USDA FoodData Central.
Strawberries contains 32 kcal per 100 g.
Strawberries contains 0.7 g of protein per 100 g.
Strawberries contains 2.0 g of fiber per 100 g.
Strawberries contains 0.3 g of total fat per 100 g (0.0 g saturated).
Strawberries contains 0 g of added sugar per 100 g.
Strawberries provides 1 mg of sodium per 100 g.
Strawberries provides 153 mg of potassium per 100 g.
Strawberries provides 16 mg of calcium per 100 g.
Strawberries scores 63/100 on FoodScore (good).
Strawberries is classified as NOVA 1 (unprocessed or minimally processed).
A 100g serving of strawberries provides 65% of your daily Vitamin C needs.
Strawberries are a minimally processed whole food, classified as NOVA 1.
With only 32 calories per 100g, they are a low-calorie fruit option.
They contain 2g of fiber per 100g, contributing to daily fiber intake.
Strawberries have zero added sugar and only 1mg of sodium per 100g.
Scores +22 points above the fruit category average (41/100 across 295 foods).
Fiber
2g
7% of Daily Value
Protein
0.7g
1% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
1mg
0% of Daily Value
+
What it brings to the table
Fiber (2g)+1
Micronutrients (Vitamin C)+2
Whole food (NOVA 1)+10
−
What holds it back
Nothing significantly penalised here. Well done.
Why it scores 63
Strawberries achieve a FoodScore of 63 out of 100, placing them in the 'Good' category. This score is significantly boosted by their classification as a NOVA 1 food, meaning they are unprocessed or minimally processed, which earns a substantial 10-point bonus. The presence of beneficial micronutrients also contributes positively, specifically their high Vitamin C content, which provides 65% of the Daily Value per 100g and earns a 2-point bonus. Additionally, the 2 grams of fiber per 100g adds a 1-point bonus. On the other hand, strawberries do not incur any penalties, as they contain no added sugar, saturated fat, or sodium in amounts that would trigger deductions. While their protein content is low at 0.7g and they provide minimal amounts of other micronutrients like potassium (3% DV) and folate (6% DV), these factors do not negatively impact the score. To achieve a higher score, strawberries would need to contain higher amounts of protein or a broader spectrum of micronutrients that meet higher Daily Value percentages.
Health benefits
What the nutrients in strawberries actually do for you, grounded in established dietary science.
Supports Immune Function
Strawberries are an excellent source of Vitamin C, a crucial nutrient for a healthy immune system. A single 100g serving provides 65% of the Daily Value for Vitamin C, which is more than half of what most adults need in a day. This vitamin acts as an antioxidant and is involved in various cellular functions of both the innate and adaptive immune systems. Including strawberries regularly can help support the body's natural defenses, especially during times when immune support is beneficial.
Promotes Digestive Health
The fiber content in strawberries contributes to healthy digestion. With 2 grams of fiber per 100g, strawberries can help maintain bowel regularity and support a healthy gut environment. Dietary guidelines emphasize the importance of consuming adequate fiber from fruits, vegetables, and whole grains. While 2 grams is not a large amount, it adds to your daily fiber intake, which is often below recommended levels for many Americans, and can help prevent constipation.
Aids in Weight Management
Strawberries are a low-calorie, nutrient-dense food, making them a smart choice for weight management. A 100g serving contains only 32 calories, along with 2 grams of fiber and a high water content. This combination can help promote feelings of fullness and satiety without contributing excessive calories. Replacing higher-calorie, less nutritious snacks with strawberries can be an effective strategy for those looking to manage their weight, as they provide natural sweetness without added sugars.
Contributes to Heart Health
The nutritional profile of strawberries supports cardiovascular health. They are naturally low in sodium (1mg per 100g) and contain no saturated fat or trans fat, factors that are important for maintaining healthy blood pressure and cholesterol levels. The fiber content also plays a role in heart health by helping to manage cholesterol. Including fruits like strawberries as part of a balanced diet is consistent with recommendations for reducing the risk of heart disease.
Strawberries score a 'Good' 63/100, primarily driven by their status as a minimally processed whole food and their high vitamin C content.
How to eat it
Strawberries are a versatile and popular fruit in the American diet, often enjoyed fresh on their own or as an ingredient in various dishes. They are commonly added to breakfast foods like oatmeal, yogurt, and cereal, or used in desserts such as pies, tarts, and smoothies. A typical serving size is about one cup, which is roughly 150 grams, offering a good source of vitamins and fiber.
For optimal freshness, store unwashed strawberries in the refrigerator and wash them just before eating to prevent mold.
Enhance your breakfast by adding sliced strawberries to oatmeal or Greek yogurt for natural sweetness and fiber.
Blend fresh or frozen strawberries into smoothies with other fruits and a source of protein for a balanced meal or snack.
Incorporate strawberries into salads with greens, nuts, and a light vinaigrette for a refreshing flavor contrast.
Enjoy strawberries as a simple, healthy dessert on their own, or with a dollop of plain whipped cream for a treat.
Things to keep in mind
For most individuals, strawberries are a safe and healthy food to consume in normal serving sizes. However, some people may experience allergic reactions to strawberries, which can manifest as hives, swelling, or digestive upset. This is more common in individuals with other fruit allergies. Additionally, while rare, strawberries contain oxalates, which in very high concentrations could contribute to kidney stone formation in susceptible individuals, though this is not a concern for typical consumption. There are no widely documented significant drug interactions or specific populations for whom strawberries are generally cautioned against, beyond those with known allergies.
Yes, strawberries are considered a healthy food, scoring a 'Good' 63/100 on FoodScore. They are a minimally processed whole food (NOVA 1) and an excellent source of Vitamin C, providing 65% of the Daily Value per 100g. They are also low in calories, sodium, and contain no added sugars or saturated fat.
Are strawberries good for weight loss?
Yes, strawberries can be beneficial for weight loss. They are low in calories (32 calories per 100g) and contain fiber (2g per 100g), which can help you feel full and satisfied. Their natural sweetness can also help curb cravings for higher-calorie, sugary snacks, making them a good choice for managing calorie intake.
Are strawberries ultra-processed?
No, strawberries are not ultra-processed. They are classified as a NOVA 1 food, meaning they are unprocessed or minimally processed. This indicates they retain their natural nutritional integrity and are free from industrial processing, additives, and high amounts of unhealthy fats, sugars, or sodium.
How should I wash and store strawberries?
To wash strawberries, gently rinse them under cool water just before eating or using them. Avoid soaking them, as this can diminish flavor and nutrient content. For storage, keep unwashed strawberries in their original container or a breathable container in the refrigerator for up to a week. Washing them too early can accelerate spoilage.
What can I use instead of strawberries?
If you're looking for alternatives, other berries like raspberries or blueberries offer similar nutritional benefits, including fiber and antioxidants. For a different flavor profile but comparable vitamin C content, consider oranges or kiwi. The best substitute depends on the specific recipe or dietary goal.
Do strawberries contain a lot of sugar?
Strawberries contain natural sugars, but they have no added sugar. A 100g serving contains about 4.9g of natural sugars, which is relatively low compared to many other fruits and significantly less than processed snacks. The fiber content helps to mitigate the impact of these natural sugars on blood sugar levels.
Are strawberries good for heart health?
Yes, strawberries contribute to heart health. They are naturally low in sodium (1mg per 100g) and contain no saturated or trans fats, which are important factors for maintaining healthy blood pressure and cholesterol levels. Their fiber content also plays a role in supporting cardiovascular well-being.