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 (NOVA 1), contributing significantly to their FoodScore.
With only 32 calories per 100g, they are a low-calorie fruit option.
They contain 2g of fiber per 100g, supporting digestive health.
Strawberries have no added sugar or sodium, making them a naturally sweet choice.
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 'Good' FoodScore of 63 out of 100, largely due to their unprocessed nature and beneficial micronutrient profile. As a NOVA class 1 food, meaning it is unprocessed or minimally processed, strawberries receive a substantial +10 point bonus, reflecting dietary guidelines that emphasize whole foods. The fruit also earns a +2 point bonus for its high vitamin C content, providing 65% of the Daily Value per 100g. Additionally, its 2g of fiber per 100g contributes a +1 point bonus, supporting digestive health. There are no penalties for strawberries, as they contain no added sugar, saturated fat, or sodium in amounts that would detract from their score. To achieve an even higher score, strawberries would need to contain a broader range of micronutrients in significant amounts or a higher fiber content. However, their current profile makes them a highly nutritious choice.
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 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, helping to protect cells from damage and supporting various cellular functions of both the innate and adaptive immune systems. Including strawberries in your diet can contribute to maintaining robust immune defenses, especially during times when the body may be more susceptible to illness.
Aids Digestive Health
The fiber content in strawberries contributes to healthy digestion. With 2g of fiber per 100g, strawberries can help promote regular bowel movements and prevent constipation. Dietary guidelines emphasize the importance of adequate fiber intake for overall gut health. Fiber adds bulk to stool, making it easier to pass, and can also act as a prebiotic, feeding beneficial gut bacteria. While 2g is a modest amount, incorporating fiber-rich fruits like strawberries into a balanced diet can help meet daily fiber recommendations and support a well-functioning digestive system.
Contributes to Heart Health
Strawberries can play a role in supporting heart health due to their nutritional composition. They are naturally low in sodium (1mg per 100g) and contain no saturated fat, both of which are important factors in maintaining cardiovascular well-being. Diets low in sodium are associated with healthy blood pressure levels, and limiting saturated fat intake is recommended for managing cholesterol. The presence of potassium (153mg per 100g) also contributes, as this mineral is known to help balance fluid levels and support normal blood pressure. Regular consumption of fruits like strawberries, as part of a balanced diet, aligns with recommendations for a heart-healthy lifestyle.
Supports Healthy Blood Sugar Management
Strawberries are a naturally sweet fruit with no added sugar, making them a suitable option for individuals monitoring their blood sugar levels. Their fiber content (2g per 100g) also helps to slow down the absorption of sugars into the bloodstream, leading to a more gradual rise in blood glucose compared to foods with little to no fiber. The low calorie count (32 calories per 100g) means they can be enjoyed without significantly impacting overall caloric intake. Incorporating whole fruits like strawberries into meals and snacks can be a beneficial strategy for maintaining stable blood sugar as part of a balanced diet.
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 as a snack or incorporated into various dishes. They are commonly added to breakfast cereals, yogurts, and smoothies, or used in desserts like pies and tarts. For optimal nutrition, consuming them raw and minimally processed is recommended, as this preserves their vitamin C content and other beneficial compounds. A typical serving size is one cup, which provides a good portion of daily fruit intake.
For maximum freshness and flavor, store unwashed strawberries in a single layer in the refrigerator and wash them just before eating.
Combine sliced strawberries with Greek yogurt and a sprinkle of nuts for a protein-rich and fiber-filled breakfast or snack.
Add fresh or frozen strawberries to smoothies with spinach and a liquid base for an easy way to boost nutrient intake.
Use strawberries in salads with mixed greens, goat cheese, and a light vinaigrette for a refreshing and nutritious meal.
To avoid added sugars, enjoy strawberries plain or with a small drizzle of honey rather than sugar-laden syrups or toppings.
Things to keep in mind
Strawberries are generally safe for most people when consumed in normal serving sizes. However, some individuals may experience allergic reactions, which can range from mild oral allergy syndrome symptoms (itching or tingling in the mouth) to more severe reactions like hives, swelling, or difficulty breathing. This is more common in people with pollen allergies. Additionally, while rare, some individuals may experience mild digestive upset if consuming very large quantities due to the fiber content. There are no widely documented significant drug interactions or specific populations for whom strawberries are contraindicated at typical consumption levels.
Yes, strawberries are considered a very healthy food. They score a 'Good' 63/100 on FoodScore, primarily because 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, with no added sugar or sodium.
Are strawberries good for weight loss?
Strawberries can be a beneficial addition to a weight loss diet. They are low in calories (32 calories per 100g) and contain 2g of fiber, which can help promote feelings of fullness and satiety. Their natural sweetness can also satisfy cravings for sugary foods without contributing added sugars.
Are strawberries considered ultra-processed?
No, fresh strawberries are classified as a NOVA 1 food, meaning they are unprocessed or minimally processed. This indicates they are in their natural state or have undergone minimal alterations like washing or trimming, which is a key factor in their high FoodScore.
How should I store strawberries to keep them fresh?
To maximize freshness, store unwashed strawberries in their original container or a shallow, breathable container in the refrigerator. Wash them gently under cool water just before you are ready to eat them. This method helps prevent mold and keeps them fresh for longer, typically 3-7 days.
What can I use instead of strawberries if I'm allergic?
If you have a strawberry allergy, good alternatives for similar nutritional benefits and versatility include blueberries, raspberries, or blackberries. These berries also provide fiber and antioxidants, and can be used in many of the same culinary applications as strawberries.
Do strawberries contain a lot of sugar?
Strawberries contain natural sugars, but they have no added sugar. A 100g serving is relatively low in total sugars compared to many other fruits. The fiber content also helps to mitigate the impact of these natural sugars on blood glucose levels, making them a good choice for balanced eating.
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 fat, which are important for maintaining healthy blood pressure and cholesterol levels. Their potassium content also supports cardiovascular function, aligning with recommendations for a heart-healthy diet.