How healthy are strawberries?
Are strawberries healthy? Yes, for most people. Strawberries score 86/100 on the HowHealthyIs Score: 100 g provide 32 kcal, 59 mg vitamin C and 2 g fiber. They are one of the lowest-calorie fruits and richer in vitamin C than an orange, gram for gram. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Strawberries rank higher than 86% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C100%
- Fiber22%
- Potassium10%
- Magnesium10%
- Iron7%
- Vitamin E6%
- Protein4%
- Calcium4%
- Vitamin A0%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 164 minus 0 = 163. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in strawberries?
Calories49kcal
Protein1g
Carbohydrates12g
Fat0.5g
Fiber3g
Sugars7.4g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 32 kcal | 49 kcal | |
| Protein | 0.7 g | 1 g | 2% |
| Carbohydrates | 7.7 g | 12 g | 4% |
| Fiber | 2 g | 3 g | 11% |
| Sugars | 4.9 g | 7.4 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.3 g | 0.5 g | 1% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Vitamins | |||
| Vitamin A | 1 µg | 1.5 µg | 0% |
| Vitamin C | 59 mg | 89 mg | 99% |
| Vitamin E | 0.3 mg | 0.4 mg | 3% |
| Minerals | |||
| Calcium | 16 mg | 24 mg | 2% |
| Iron | 0.4 mg | 0.6 mg | 3% |
| Potassium | 153 mg | 233 mg | 5% |
| Magnesium | 13 mg | 20 mg | 5% |
| Sodium | 1 mg | 1.5 mg | 0% |
Source: USDA FoodData Central, "Strawberries, raw" (FDC 167762). Values rounded.
Why are strawberries good for you?
- 89 mg vitamin C in 1 cup halves, 99% of the daily value. Vitamin C contributes to the normal function of the immune system.
- 3 g fiber in 1 cup halves, 11% of the daily value. Most adults eat well under the 28 g daily value for fiber.
Good ways to use them
- A low-calorie dessert or snack
- Topping yogurt or oatmeal
What should you watch out for?
- Sweetened or chocolate-dipped strawberries add a lot of added sugar to a naturally low-sugar fruit.
Which fruits score higher?
Other fruits with more nutrition per calorie. Variety matters more than picking one winner.
How do strawberries compare?
Common questions about strawberries
How many calories are in strawberries?
100 g of strawberries has 32 kcal. A typical portion, 1 cup halves (152 g), has about 49 kcal.
How much protein is in strawberries?
Strawberries have 0.7 g of protein per 100 g, or about 1 g in 1 cup halves.
Are strawberries good for weight loss?
Strawberries are low in calories (32 kcal per 100 g), so they add volume to meals without many calories. No single food causes weight loss; the overall diet does.