Nutrition for Strawberries

Calories, Protein, Vitamins and More


image of strawberries source

Strawberries Nutrition Summary

One cup of strawberries (152 grams or 0.3 lb) contains 49 calories and 1 grams of protein. Strawberries consists of 91% water, 8% carbohydrates, and less than 1% of protein or fat.

Strawberries are an excellent source of many nutrients, including dietary fiber, Vitamin C and potassium. It also contains significant amounts of calcium and manganese.

In one cup of strawberries:

  • Calories: 49
  • Protein: 1 g
  • Sugar: 7.4 g
  • Dietary fiber: 3 g
  • Fat: 0.5 g
  • Sodium: 1.5 mg
There is no significant amounts of saturated fat or cholesterol in strawberries.

See the Strawberries Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Strawberries, raw.

Calories in Strawberries

Strawberries have 49 calories per cup or 32 calories for every 100 grams. Most of its calories are from carbohydrates.

85 percent of calories in strawberries are from carbohydrates, 8% of calories are from fat and 7% of calories are from protein.

Calories from Carbs

The majority, or 85% of the calories in strawberries are from carbohydrates. The carbs in strawberries are mostly in the form of dietary fiber, sugar and starch (29%, 70% and 1%). A great high-fiber food, a single cup of strawberries contains 12% of recommended daily values or 3 grams of dietary fiber.

  • Dietary fiber: 3 g
  • Sugar: 7.4 g
  • Starch: 0.1 g

Calories from Fat

A small portion, or 8% the calories in strawberries are from fat. Strawberries are very low in total fat, with 0.5 grams per cup. It also is cholestrol free. Most of the fat in strawberries are healthier unsaturated fats:

  • Total fat: 0.5 g
  • Monounsaturated fat: 0.1 g
  • Polyunsaturated fat: 0.2 g
There is no significant amounts of cholestrol or saturated fat in strawberries.

Omega-6 in Strawberries

A source of omega-6 fatty acids, every cup of strawberries contain a total of 0.1 grams of omega-6. In addition, a large portion of the omega-6 in strawberries come from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.14 g

Calories Similar to Strawberries

Some other fruits or fruit juices with similar calories to strawberries by weight:

Protein in Strawberries

One cup of strawberries has 1 grams of protein or about 2% of daily recommended intake. Strawberries are relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

  • Protein: 1.02 g
  • Threonine: 0.03 g
  • Leucine: 0.05 g
  • Lysine: 0.04 g
  • Phenylalanine: 0.03 g
  • Valine: 0.03 g
There is no significant amounts of tryptophan, isoleucine, methionine or histidine in strawberries.

Protein Similar to Strawberries

Some other fruits or fruit juices with similar amounts of protein to strawberries by weight:
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Vitamins and Minerals in Strawberries

An good source of nutrients, strawberries contain abundant amounts of Vitamin C and potassium. In fact, a single cup of strawberries contains 119% of recommended daily values or 89.4 mg of Vitamin C.

Vitamins in strawberries (1 cup):
  • Vitamin a: 1.5 ug
  • Niacin: 0.6 mg
  • Vitamin b6: 0.1 mg
  • Vitamin c: 89.4 mg
  • Vitamin e: 0.4 mg
  • Folate: 36.5 ug
  • Vitamin k: 3.3 ug
Minerals in strawberries (1 cup):
  • Calcium: 24.3 mg
  • Potassium: 232.6 mg
  • Iron: 0.6 mg
  • Magnesium: 19.8 mg
  • Zinc: 0.2 mg
  • Selenium: 0.6 ug
  • Phosphorus: 36.5 mg
  • Copper: 0.1 mg
  • Manganese: 0.6 mg
  • Choline: 8.7 mg
There is no significant amounts of thiamin, riboflavin, pantothenic acid or vitamin b12 in strawberries.

Similar to Strawberries for Vitamin C

Here are some other fruits or fruit juices with similarly abundant amounts of Vitamin C to strawberries:

Flavonoids and Carotenoids in Strawberries [3]

Strawberries contain a couple of healthy phytonutrients and antioxidants, specifically carotenoid lutein + zeaxanthin and flavonoid kaempferol and quercetin. In one cup of strawberries:

  • lutein + zeaxanthin: 40 ug
  • kaempferol: 0.76 mg
  • Quercetin: 1.69 mg

Strawberries Nutrition Chart

Strawberries:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Strawberries in Cooking

Strawberries are in the top 10% of most popular ingredients for recipes. Strawberries can be consumed raw and is often sliced or hulled before cooking or serving. Most recipes call for one or two cups of strawberries.

Friends and Relatives of Strawberries

Foods commonly cooked with strawberries: Other similar relatives:


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