91
Fruit · Berries
Strawberries
91/ 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.
Variants (4)
Nutrition · per ~140 g serving · ≈ 11–12 strawberries
🔥 Calories
45/ 2000 kcal day
🥩Protein0.9 g2% DV
🍞Carbs10.8 g4% DV
🥑Fat0.4 g<1% DV
🌿Fiber2.8 g10% DV
≈ 8g net carbs · carbs − fiber
Vitamins
- Vitamin C82.3 mg91% DV
- Folate33.6 mcg8% DV
- Biotin2.1 mcg7% DV
- Pantothenic Acid0.17 mg3% DV
Minerals
- Manganese0.54 mg23% DV
- Potassium214.2 mg5% DV
- Magnesium18.2 mg4% DV
Other
- Sugars6.8 g
BioactivesEstimated
- Anthocyanins~280 mg
- Ellagitannins~70 mg
- Polyphenols~210 mg
Estimated typical amounts — derived from this food's profile, not measured for this item. Real bioactive content varies widely by variety, ripeness, storage and preparation; use as a rough guide only.
Source: USDA SR Legacy (curated 2026-05-18)
Score · 91/100
Nutrient Density31.6 / 35
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
Protein Quality6.1 / 15
How much protein it delivers, by absolute grams and per calorie.
Fiber Content10.0 / 10
Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy Fats5.0 / 10
Fat quality — unsaturated vs saturated, and trans-fat free.
Bioactives13.5 / 15
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Glycemic Impact6.5 / 10
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
Top Nutrients
- Vitamin C65% DV
- Manganese17% DV
- Vitamin B611% DV
- Folate7% DV
- Copper7% DV
Overview
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.
Health Benefits (5)
- Cardiovascular disease risk reductionstrongAnthocyanins and polyphenols improve endothelial function, reduce LDL oxidation, and lower systemic inflammation markers
- Enhanced insulin sensitivity and metabolic healthmoderateEllagic acid and fiber moderate postprandial glucose response and support healthy insulin secretion patterns
- Neuroprotection and cognitive preservationmoderateFlavonoids cross the blood-brain barrier and reduce neuroinflammation, protecting against age-related cognitive decline
- Antioxidant and anti-inflammatory actionstrongHigh anthocyanin and vitamin C content scavenge free radicals and suppress pro-inflammatory cytokines
- Bone health supportemergingPolyphenols promote osteoblast activity and may enhance calcium bioavailability; vitamin K contributes to bone mineralization
Food Pairings
- ·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
- ·Combine with citrus (lemon, orange) because the additional vitamin C boosts iron absorption from the strawberry's trace iron and enhances overall antioxidant status
Practical Tips
- ·Select firm, bright red strawberries with no white or pale patches; this indicates higher anthocyanin concentration and optimal ripeness
- ·Store unwashed strawberries in a paper towel-lined container in the refrigerator for up to 5 days; remove any moldy berries immediately to prevent spread
- ·Consume shortly after purchase or freezing, as polyphenol content begins declining within 48 hours post-harvest even under refrigeration
- ·Wash only immediately before consumption to minimize water-induced nutrient leaching; use gentle running water rather than soaking
- ·Consider frozen strawberries year-round as they are flash-frozen at peak ripeness, often retaining anthocyanin levels comparable to fresh berries
Optimal Timing
🌅
morning
Best with food
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
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
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodHow strawberries stacks up
Compared to other berries fruits
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.
Calories#1 of 14
32kcalvs56.7kcal avg
-44% below category average
Protein#11 of 14
0.7gvs1.1g avg
-40% below category average
Fiber#11 of 14
2gvs3.3g avg
-40% below category average
Vitamin C#1 of 13
58.8mgvs21.8mg avg
+170% above category average
Manganese#9 of 10
0.4mgvs0.6mg avg
-37% below category average
Folate#3 of 8
24mcgvs11.4mcg avg
+111% above category average
Common questions
What people ask about strawberries
What is strawberries?
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.
Is strawberries healthy?
Strawberries scores 91/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin C, Manganese, Vitamin B6. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is strawberries high in protein?
Not particularly. A 140 g serving provides about 0.9 g of protein (~2% of the 50 g daily value).
Is strawberries high in fiber?
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).
What vitamins and minerals are in strawberries?
In a 140 g serving, strawberries is highest in Vitamin C (~91% DV), Manganese (~23% DV).
Is strawberries keto-friendly?
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).
When is the best time to eat strawberries?
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
How much strawberries should I eat?
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.
What pairs well with strawberries?
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.
Related supplements
Supplements that mirror Strawberries's nutrient profile
Encyclopedia entries that supply the same signature nutrients strawberries contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Connect the dots
Signature nutrients in Strawberries
These are the nutrients strawberriescontributes 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.