Strawberries, like other berries, are rich in vitamins, minerals, fiber, and compounds with antioxidant and anti-inflammatory properties. As part of a nutritious diet, they can help prevent various conditions. They’re an excellent source of vitamin C and manganese and also contain decent amounts of folate (vitamin B9) and potassium. Strawberries are very rich in antioxidants and plant compounds, which may have benefits for heart health and blood sugar control.
Strawberries mainly consist of water (91%) and carbohydrates (7.7%). They contain only minor amounts of fat (0.3%) and protein (0.7%). Fresh strawberries are very high in water, so their total carb content is very low — fewer than 8 grams of carbs per 3.5 ounces (100 grams). The net digestible carb content is fewer than 6 grams in the same serving size. Most of these berries’ carbs come from simple sugars — such as glucose, fructose, and sucrose — but they also contain a decent amount of fiber.
Strawberries have a glycemic index (GI) score of 40, which is relatively low (4). This means that strawberries should not lead to big spikes in blood sugar levels and are considered safe for people with diabetes. Fiber comprises around 26% of the carb content of strawberries. One 3.5-ounce (100-gram) serving of strawberries provides 2 grams of fiber — both soluble and insoluble. Dietary fibers are important to feed the friendly bacteria in your gut and improve digestive health. They are also useful for weight loss and can help prevent many diseases.
The most abundant vitamins and minerals in strawberries are:
- Vitamin C. Strawberries are an excellent source of vitamin C, an antioxidant necessary for immune and skin health (7Trusted Source, 8Trusted Source).
- Manganese. Frequently found in high amounts in whole grains, legumes, fruits, and vegetables, this trace element is important for many processes in your body (9Trusted Source).
- Folate (vitamin B9). One of the B vitamins, folate is important for normal tissue growth and cell function — and fundamental for pregnant women and older adults (10Trusted Source, 11Trusted Source, 12Trusted Source).
- Potassium. This mineral is involved in many essential body functions, such as regulating blood pressure (13Trusted Source, 14Trusted Source).
To a lesser extent, strawberries also provide iron, copper, magnesium, phosphorus, and vitamins B6, K, and E.