Read about the nutrition facts, health benefits, nutritional value and calories found in Strawberry

Strawberry Nutrition

This fruit, the strawberry, needs no further introduction as there is virtually not a single person who hasn’t heard of or tasted it. Being a seasonal fruit, strawberries are freshest and best eaten in the months of winter. One bite into this wonderful fruit and it will keep you craving for more! Believe it or not, this exquisitely sweet and juicy has a lower sugar content than that of bananas. The consumption of strawberries was first seen in Italy and it considered a royal fruit since then. These berries are not only useful as food, but they can also be converted into jellies, jams and lip balms. If you are ready try these strawberries out, then it is only wise that you learn about its nutritive value and the health benefits that it provides.  



The earliest account of strawberries date back to ancient Rome in 200 BC, where they have been mentioned in the writings of Cato, a Roman senator. After the downfall of the Empire, strawberries surfaced during the Middle Ages in Europe, where they were appreciated for their medicinal purposes rather than their palatability. There was also a time in the 12th century when Saint Hildegard von Binger declared them unfit for consumption as they were grown too close to the ground that was snake infested. It was not until the 18th century that a Swedish botanist, Charles Linnaeus, put this superstition to rest. Later, a French engineer brought back these berries, which were native to Chile and Peru, to France. Here, hybrid strawberries (caused by natural crossbreeding) were created where the dominant one was large, juicy and sweet. During the 19th century onwards, it started gained popularity in the rest of Europe and the world. Today, the United States, France, Italy, Canada, Australia, New Zealand and Japan are amongst the leading producers of strawberries. In India, strawberries are cultivated in Nainital, Dehradun, Mahabaleshwar, Kashmir Valley, Bangalore and Kalimpong.


Health Benefits of Jharbhari (Strawberries)

  • Strawberries are rich in antioxidant nutrients such as vitamin C, flavonoids, phenolic phytochemicals and ellagic acid that fight against free radicals and provide protection from eye problems like drying up of eyes, degeneration of optical nerves, age-related macular degeneration and other vision defects such as cataract. Vitamin C, in particular, is a powerful antioxidant that contributes to maintaining an effective immune system and fights against various infectious agents. Hence, strawberries should be included in your daily diet.

  • Folate, anthocyanin, quercetin and kaempferol along with vitamin C present in strawberries have excellent anti-carcinogenic properties that act as a defense mechanism against cancerous cells. Strawberries contain another anti-cancer ingredient in the form of ellagitannin.

  • The phenols in strawberries fight many inflammatory disorders like osteoarthritis, asthma and atherosclerosis by slowing down the enzyme, cyclooxygenase (COX).

  • The antioxidants, vitamins and minerals in strawberries combine together and keep the body away from the risk of rheumatism, gout and catarrh. The berries are great remedies for high blood pressure, constipation and flu.

  • Owing to its high amount of potassium, strawberries regulate electrolytes in the body, thus, lowering any chances of contracting heart attacks and strokes and also, delaying the onset of Alzheimer’s disease.

  • Strawberries are rich in dietary fiber and low in calories. This helps in maintaining a proper digestive system. The icing on the cake is that when this dietary fiber is coupled with folate, fats, phytochemicals and vitamins B and C, it is excellent for the cardiac muscles.

  • Many important minerals like potassium, manganese, iron, copper, iodine and fluoride are abundantly found in strawberries. Potassium and manganese help in bringing down the high blood pressure, iodine helps in proper functioning of the brain and the nervous system, iron and copper form red blood cells and decrease the risk of anemia and finally, fluoride is an important component of bones and teeth and is thus, responsible for preventing dental problems.


Nutritional Value & Calories In Strawberry 

Amount: 1 cup

Weight: 179 g

Basic Components

1.2 g


162.7 g


0.7 g


21 mg


Total Calories


Calories From Carbohydrates


Calories From Fats


Calories From Proteins


Total Carbohydrates

14 g

Dietary Fiber

3.6 g


71 mg


8.7 g

Fats & Fatty Acids

Total Fat

536 mg

Saturated Fat

27 mg

Monounsaturated Fat

77 mg

Polyunsaturated Fat

277 mg

Omega-3 Fatty Acids

116 mg

Omega-6 Fatty Acids

161 mg


Vitamin A

21 IU

Vitamin C

105 mg

Vitamin E

518 mcg

Vitamin K

3.9 mcg


43 mcg


39 mcg


689 mcg

Vitamin B6

84 mcg


43 mcg

Pantothenic Acid

223 mcg


10.2 mg


0.4 mg


29 mg


732 mcg


23 mg


43 mg


273 mg


1.8 mg


250 mcg


86 mcg


689 mcg


0.71 mcg


7.9 mcg


How many calories in strawberries (per 100 g)

Strawberries have about 32 calories per 100 g of weight.


How to Buy Strawberries

  • Once picked from the plant, strawberries do not ripen any further. They are highly perishable fruits that need to be consumed quickly.

  • It is advisable to handpick strawberries from a local farm as these would be fresher than those available in the market.

  • Look for strawberries that are deep red in colour with a shiny skin, plump but firm and with no signs of mold on them. The green appendages must be attached to the top.  

  • If strawberries appear too dark then this means they are overripe. If they have yellow or green discolouration spots, it means that they are still unripe.

  • When buying pre-packaged strawberries, check that the packaging is not too tight; otherwise the fruits inside could be damaged, crushed or bruised. Also, ensure that there are no signs of moisture in the container.


Strawberries Storage Tips

  • Spoiled strawberries have a tendency of transferring their contamination to the good ones too. Therefore, it is advisable to separate the two.

  • Storing strawberries at room temperature is unadvisable.

  • Fresh strawberries stored in the refrigerator will keep it edible for a couple of days. Spread the good ones on a plate, cover them with plastic wrap.

  • Strawberries can also be frozen for almost year. Gently wash them without removing the green caps, spread across a plate, cover with a plastic wrap and put into the freezer for some time. After this, remove and place in a plastic bag and put them back into the freezer. Adding lemon juice to strawberries will preserve their colour.

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