scored 94/100
Also known as strawberry, Fresh Strawberries
Strawberries are nutrient-dense berries rich in vitamin C, antioxidants, and fiber, making them a foundational food for cardiovascular and metabolic health.
8.0 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 94.
Strawberries are one of the most widely cultivated berry crops globally, native to temperate regions and now cultivated year-round in controlled environments. Their vibrant red color derives from anthocyanins and pelargonidin, potent polyphenolic compounds that accumulate in the fruit's flesh. Beyond their exceptional vitamin C content (32 mg per 100g, about 35% of daily value), strawberries provide a diverse phytonutrient profile including ellagic acid, quercetin, and kaempferol—all well-documented in longevity research. The fiber content (1.7g per 100g) supports healthy gut microbiota, while their low glycemic load (23.5g carbs with modest natural sugars) makes them suitable for metabolic health. Multiple large observational studies have linked regular strawberry consumption to improved endothelial function, reduced cardiovascular inflammation, and favorable lipid profiles. The combination of antioxidants and polyphenols provides neuroprotective benefits, with emerging evidence suggesting potential cognitive preservation in aging. Strawberries' 86 mg potassium per 100g also supports healthy blood pressure regulation, making them a cornerstone fruit for longevity-focused nutrition.
Anthocyanins and polyphenols improve endothelial function, reduce LDL oxidation, and lower systemic inflammation markers
Ellagic acid and fiber moderate postprandial glucose response and support healthy insulin secretion patterns
Flavonoids cross the blood-brain barrier and reduce neuroinflammation, protecting against age-related cognitive decline
High anthocyanin and vitamin C content scavenge free radicals and suppress pro-inflammatory cytokines
Polyphenols promote osteoblast activity and may enhance calcium bioavailability; vitamin K contributes to bone mineralization
Morning consumption provides immediate vitamin C for immune support and antioxidant protection throughout the day; polyphenols have time to exert anti-inflammatory effects during peak activity periods
Breaks a fast
While strawberries contain natural sugars (7g per 100g), their low glycemic load and fiber make them suitable for mid-morning snacks or breakfast additions without disrupting metabolic function
Per 100 g of the default form. Bars show how much higher or lower strawberries is than the average across 13 peer foods in this category. Green means a favorable direction; amber means the opposite.
Strawberries is classified as a berries (fruit). Strawberries are nutrient-dense berries rich in vitamin C, antioxidants, and fiber, making them a foundational food for cardiovascular and metabolic health.
Strawberries scores 94/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin C, Manganese, Folate. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 140 g serving provides about 0.9 g of protein (~2% of the 50 g daily value).
It's a moderate source of fiber. A 140 g serving provides about 2.8 g of fiber (~10% of the 28 g daily value).
In a 140 g serving, strawberries is highest in Vitamin C (~91% DV), Manganese (~23% DV).
Sometimes — it depends on your daily carb budget. A 140 g serving has about 8 g of net carbs (10.8 g total minus 2.8 g fiber).
Best in the morning. Morning consumption provides immediate vitamin C for immune support and antioxidant protection throughout the day; polyphenols have time to exert anti-inflammatory effects during peak activity periods
A typical serving is around 140 g (~45 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating strawberries alongside several other fruit sources.
Strawberries pairs nicely with: Pair with dark chocolate (70%+ cacao) because both contain complementary polyphenols that enhance antioxidant bioavailability and create synergistic anti-inflammatory effects; Combine with almonds or walnuts because their vitamin E and omega-3 fats enhance polyphenol absorption and provide complementary cardiovascular support; Mix with plain Greek yogurt because the protein slows carbohydrate absorption and the probiotics support gut microbiota diversity beneficial for polyphenol metabolism; Pair with spinach or kale in smoothies because their lutein and zeaxanthin work synergistically with strawberry anthocyanins for enhanced ocular and neural protection.
Encyclopedia entries that supply the same signature nutrients strawberries contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients strawberries contributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.