Strawberry

What Strawberries Provide

Strawberries are among the most vitamin-C-dense fruits, delivering more per serving than an orange while remaining very low in calories. They also provide manganese, folate, and a range of polyphenol antioxidants, particularly the red anthocyanins concentrated in the skin. Their high water content makes them naturally low in energy density.

Nutrition Highlights

Vitamin C

One cup of sliced strawberries provides about 89 mg of vitamin C — close to the full daily requirement. Vitamin C contributes to immune function and collagen formation.

Anthocyanin Antioxidants

The red colour of strawberries comes from anthocyanins such as pelargonidin. These polyphenols are being studied for their role in protecting cells from oxidative stress.

Manganese

A cup of strawberries supplies roughly 0.6 mg of manganese. Manganese is a cofactor for enzymes involved in bone formation and in the metabolism of carbohydrates and cholesterol.

Low Energy Density

At about 49 kcal per cup, strawberries are one of the lowest-calorie fruits. Their water and fibre content makes them satisfying for the energy they provide.

How to Include Strawberries in a Balanced Diet

• Sliced over oatmeal, yogurt, or cottage cheese.
• Added to spinach salads with a light vinaigrette.
• Blended into smoothies with banana and milk or yogurt.
• Eaten on their own as a low-calorie snack.
• Frozen and blended into a simple sorbet.

Who Might Want to Watch Portions

Strawberries are low in sugar and calories, so most people can enjoy them freely. A small number of people are genuinely allergic to strawberries and may experience itching or hives. As with all berries, rinse well before eating to reduce pesticide residue and soil.