Should You Eat More Strawberries? Nutrition Facts and Benefits Explained by Wellness Experts

There’s nothing quite like eating a bowl of sweet and juicy strawberries. Having sliced strawberries atop a spinach salad is a classic. And don’t forget chocolate-dipped strawberries. Any way you slice them, strawberries are a delicious treat that’s good for you, too.

And strawberries are a clearly a favorite amongst Americans. In 2023, the U.S. produced over 1.3 billion pounds of strawberries, according to Statista data.

Think of them as nature’s candy. Once you know all about their truly impressive nutrition profile and health benefits, you’ll want to eat more. Here’s what you need to know about strawberry nutrition, benefits, risks, and the best ways to eat them.

All about strawberries

The official name of the strawberry plant is Fragaria, a member of the rose family. The cultivated variety—the one that winds up in your cereal or dessert—is the species Fragaria ananassa.

These juicy fruits are grown all over the United States, but California and Florida grow more of these gems than any other state. According to Agricultural Marketing Resource Center, California, which produces 91% of strawberries, grows them year-round, while Florida grows them during chilly months. In other states, “in-season” strawberries are grown between March and November.

Strawberry nutrition facts

Strawberries are rich in antioxidants and are a great source of vitamin C and manganese. They’re also known to contain generous amounts of vitamin B9 (folate) and potassium. One thing to note: strawberries mostly contain water and carbs with minimal amounts of fat and protein.

Here’s a closer look at nutrition for one cup, or 150 grams (g), of raw strawberries:

• Calories: 48
• Protein: 1 g (2 % DV)
• Fat: 0.5 g (1% DV)
• Carbohydrates: 11.5 g (4% DV)
• Fiber: 3 g (11% DV)
• Sugars: 7 g
• Potassium: 230 mg (8% DV)
• Vitamin C: 88 mg (99% DV for men; 117% DV for women)
• Folate: 36 mcg (9% of the DV)

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Are strawberries good for you?

Yes! There are numerous strawberry health benefits due to their rich nutritional profile. Here are a few that the fruit is touted for, according to our registered dietitians and science.

Strawberries are loaded with immune-boosting vitamin C

The next time you reach for an orange to fight off a cold—try a bowl of strawberries instead. Just one cup fulfills or exceeds your daily requirement for C, a nutrient necessary for strong immune health. And remember: fresh strawberries are available year-round, even in winter.

But wait, there’s more in the power of vitamin C. “Vitamin C also helps the body absorb iron from plant-based foods,” says Mia Syn, RDN, a registered dietitian nutritionist in Charleston, South Carolina. Remember those strawberry slices atop the spinach salad? They’re a natural pairing for a healthy body—the vitamin C in the strawberries can help your body better absorb iron in the spinach.

Strawberries help fight disease

What more can vitamin C do? “Vitamin C acts as an antioxidant in the body, meaning it helps protect cells from the damage caused by free radicals,” explains Whitney Linsenmeyer, RD, spokesperson for the Academy of Nutrition and Dietetics and assistant professor of nutrition at Saint Louis University in  Missouri.

Strawberries also contain anthocyanins, a flavonoid that gives the berries their red color.

“Free radicals are compounds formed in the body through normal metabolism, as well as environmental exposures from cigarette smoke, air pollution, and ultraviolet light from the sun,” says Linsenmeyer. Consuming more C-rich foods like strawberries can neutralize these free radicals before they can damage cells and contribute to disease.

Strawberries fight brain aging

In a study, published in 2019 in the journal Nutrients, adults aged 58 to 98 who enjoyed a higher intake of strawberries reduced their risk of developing Alzheimer’s disease by 34% compared to those who didn’t. Strawberries contain an antioxidant called pelargonidin, along with vitamin C and anthocyanins, which may be responsible for their neuroprotective properties.

Strawberries promote heart health

Did their gorgeous red color give them away? Strawberries may help improve cholesterol and other lipid levels, decrease systolic blood pressure, help improve the flexibility of arteries (so blood can flow more freely through them), and reduce inflammation, according to a review of studies published in 2019 in the journal Nutrients.

Risks and side effects

Unfortunately, strawberries are ranked high among the produce that can be contaminated due to high pesticide residue even after you wash them. If this is a concern for you—and your budget can allow it—consider buying organic strawberries.

If you choose conventionally-grown varieties, know that washing does make a difference. It may not remove all pesticide residue, but rinsing for at least one minute reduced concentrations of three insecticides and two fungicides by over 50%, according to a study in Environmental Monitoring and Assessment. You could also soak strawberries in a 3% vinegar or 3% salt solution and then rinse them thoroughly with water, which was found to be the most effective washing method by a 2023 study published in Foods.

It’s worth mentioning that a small percentage of Americans are allergic to strawberries. Mayo Clinic notes that 8% of children under 5 years and up to 4% of adults have food allergies, though the percentage of those with strawberry allergies specifically is unknown.

Symptoms of a food allergy include:

• Itchy mouth
• Hives, itching, or eczema
• Swelling of the body, particularly the face, lips, tongue, and throat
• Wheezing or trouble breathing
• Dizziness or lightheadedness
• Nausea or vomiting
• Stomach pain
• Diarrhea

Anaphylaxis is also possible and requires immediate medical treatment.

People with food allergies should also seek treatment if they have difficult breathing, a significant drop in blood pressure, and rapid heartbeat.

Best ways to eat strawberries

There are so many strawberry recipes to enjoy.

• Add frozen strawberries to homemade smoothies, says Syn. Try a strawberry-yogurt smoothie.
• Top oatmeal or cereal with sliced strawberries.
• Chop strawberries into salsa with jalapeno, lime, and cilantro, suggests Linsenmeyer.
• Slice and arrange on toast spread with nut butter.
• Place sliced strawberries in a jar with vinegar, sugar, and salt to “quick pickle” them, says Linsenmeyer. “Then add them to a cheese board with some crusty bread.”
• Dip in dark chocolate and freeze.
• Slice or chop and add to salads.
• Serve strawberries alongside homemade whipped cream for a simple dessert, says Linsenmeyer. Fancy it up with a lemon-flavored Strawberry Parfait.

For daily wellness updates, subscribe to The Healthy by Reader’s Digest newsletter and follow The Healthy on Facebook and Instagram. Keep reading:

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