Strawberrieslike other berriesare rich in vitaminsmineralsfiberand compounds with antioxidant and anti-inflammatory properties.

As part of a nutritious dietthey may help prevent various conditionsone of which is type 2 diabetes. Evidence suggests this fruit lowers the post-meal increase in blood sugar in some people with insulin resistance.

Ingredients within strawberries may also help protect against heart diseasestrokecancerhigh blood pressureand constipation.

Keep reading to learn more about the nutritional content and health benefits of strawberriesalong with ways to add them to the diet.

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The United States Department of Agriculture (USDA) reports that 1 cup of slicedfresh strawberriesor 166 grams (g)contains the following nutrients:

  • calories: 53.1 calories
  • protein: 1.11 g
  • carbohydrates: 12.7 g
  • dietary fiber: 3.32 g
  • calcium: 26.6 milligrams (mg)
  • iron: 0.681 mg
  • magnesium: 21.6 mg
  • phosphorus: 39.8 mg
  • potassium: 254 mg
  • vitamin C: 97.6 mg
  • folate: 39.8 micrograms (mcg)
  • vitamin A: 19.9 international units (IU)

Strawberries are also rich in phytochemicalsplant compounds that promote wellness. These include ellagic acid and a variety of flavonoidssuch as anthocyaninsquercetinkaempferoland catechin.

The nutrients in strawberries help support the body’s defense against the following conditions.

Heart disease

Strawberries might help protect against heart disease due to their anthocyanin and quercetin content.

A 2025 study found a link between higher flavonoid intake and a reduced risk of heart disease. Additionallyquercetin has anti-inflammatory properties that appear to reduce the risk of atherosclerosis.

Stroke

A 2016 meta-analysis examined 11 clinical trials to assess the association between dietary flavonoid intake and stroke. It found that consuming these compounds may have an inverse link with the likelihood of the condition.

After adjusting for the results for cardiovascular risk factorsthe authors concluded that a diet higher in flavonoids may moderately reduce the risk of stroke.

Cancer

The nutritious compounds in strawberries and other berries may help protect against certain cancersaccording to a 2016 review.

They are primarily helpful in preventing gastrointestinal and breast cancersbut to a lesser extentthey may help prevent lungprostateliverand pancreatic cancers.

Howeverit is important to note that the cited studies were animal studieswhich did not look specifically at strawberriesbut berries in general.

Rather than identifying one compound responsible for this protectionthe authors speculated that the benefit likely stems from a combined effect of all the compounds in strawberries working together.

High blood pressure

The potassium in strawberries might offer some benefit for people with high blood pressure. This is due to how the substance helps offset the negative effects of sodium in the bodyaccording to a 2018 review.

The authors note that increasing the intake of potassium-rich foods can lower blood pressurewhich helps prevent heart attacks and strokes.

Constipation

Eating high fiber foodssuch as strawberrieshelps maintain regular bowel movements. Fiber promotes stool movement through the intestinal tractwhich helps prevent constipation.

Experts also advise increasing water intake to promote regularity. Although it is important to drink plenty of fluidseating water-containing foodssuch as fruitis also beneficialas fruits contain 80 to 90% water.

Strawberries are available freshfrozenand freeze driedas well as in jellies and jams.

Check the labels of frozen and dried strawberries for added sugars. When shopping for jellies or jamschoose all-fruit spreads with lower amounts of added sugars.

Rather than focusing on strawberriesit is best to add them to a nutritious diet that includes:

Below are some tips for including more strawberries in diets:

  • Slice strawberries and sprinkle over plain yogurtor make a parfait with alternating layers of strawberriessliced almondsand fruit.
  • Sprinkle strawberries over oatmeal or a whole grain cereal.
  • Mix chopped strawberries with other fruit to make a salsa to serve over chicken.
  • Blend strawberries with a banana and yogurt to make a smoothie.
  • Serve sliced strawberries over whole grain pancakes and waffles.
  • Mix cut strawberries with spinachwalnutsand goat cheese to make a tasty salad.

Each yearthe Environmental Working Group (EWG) produces a list of fruits and vegetables with the highest levels of pesticide residueknown as the “Dirty Dozen.”

Strawberries often rank high on this list. The EWG suggests buying organic strawberries to help reduce the risk of pesticide exposure.

Howeverthe EWG has been highly criticized for their unscientific methods by food scientists and toxicologists. It’s also worth noting that their reports are not peer-reviewed.

Buying fresh fruits and vegetables is a healthy choicewhether they are organic or conventional.

Strawberries are low in carbs and high in fibermaking them a great addition to a keto diet plan.

A 1-cup (166-gram) serving of strawberries has 12.7 grams of carbs and 3.32 grams of fiber.

Strawberries are a nutrient-richlow calorie fruit with a low glycemic index (GI).

They are unlikely to cause a spike in blood sugar when eaten in moderation. Talk with a healthcare professional for personalized advice.

Strawberries are rich in nutrientsincluding vitamin Cfiberpotassiumand antioxidantsthat promote a range of wellness benefits. Washing fruit before eating can help reduce exposure to pesticides.