Strawberries, raw
FDC 167762NLEA serving (147 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 92 · +11 vs Fruits & juices medianFresh strawberries land in the Elite band with a score of 92 of 100, placing them 11th of 60 entries in the Fruits & juices category. A single NLEA serving delivers 65% of the daily value for vitamin C, the standout figure behind that ranking, on a base of just 32 calories per 100 grams.
They're most often eaten out of hand, hulled into a fruit salad, or folded into yogurt and oatmeal; a 147 gram serving works well as a mid-morning snack. The main thing to watch is sugar - about 4.89 grams per 100 grams - though that's unremarkable for a fresh fruit and there's no flagged limit on this entry.
See how this score is calculated, build a plate around strawberries, raw, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 32 kcal | 2% |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1 mg | 0% |
| Carbohydrate | 7.7 g | 3% |
| Dietary fiber | 2 g | 7% |
| Sugars | 4.9 g | |
| Protein | 0.67 g | 1% |
| Potassium | 153 mg | 3% |
| Calcium | 16 mg | 1% |
| Iron | 0.41 mg | 2% |
| Magnesium | 13 mg | 3% |
| Vitamin C | 59 mg | 65% |
| Vitamin A | 1 µg | 0% |
| Vitamin E | 0.29 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 47 kcal | 2% |
| Total fat | 0.44 g | 1% |
| Saturated fat | 0.02 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1.5 mg | 0% |
| Carbohydrate | 11 g | 4% |
| Dietary fiber | 2.9 g | 11% |
| Sugars | 7.2 g | |
| Protein | 0.98 g | 2% |
| Potassium | 225 mg | 5% |
| Calcium | 24 mg | 2% |
| Iron | 0.6 mg | 3% |
| Magnesium | 19 mg | 5% |
| Vitamin C | 86 mg | 96% |
| Vitamin A | 1.5 µg | 0% |
| Vitamin E | 0.43 mg | 3% |
Source: USDA FoodData Central · Public domain
FDC 167762Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fruits & juices median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Raspberries, rawDensity 92 vs 92Lime juice, rawDensity 92 vs 92Guava sauce, cookedDensity 93 vs 92Original analysis by NutriVerdict
In the kitchen and how to use it
Strawberries are almost always eaten raw, hulled and sliced over cereal or yogurt, tossed whole into a fruit salad, blended into smoothies, or macerated with a little sugar to draw out their juice for shortcake and trifle. They also hold up well cooked down into jam, baked into pies and crumbles, or dipped in melted chocolate. Their soft, juicy flesh and bright, slightly tart-sweet flavor pair naturally with cream, vanilla, balsamic vinegar, mint, rhubarb, and other berries.
Look for berries that are fully red with the green cap still attached; strawberries stop ripening once picked, so color at the store is what you get. They are fragile and mold quickly, so keep them unwashed in the refrigerator and rinse only right before eating. At just 32 calories per 100 grams with 4.89 grams of sugar, they are a low-calorie way to add natural sweetness to a dish, and a single NLEA serving (147 grams) delivers around 65% of the Daily Value for vitamin C, the main standout nutrient in this fruit.
Frequently asked questions about strawberries, raw
How many calories are in strawberries?
Raw strawberries have about 32 calories per 100 grams, making them one of the lower-calorie fresh fruits.
Are strawberries a good source of vitamin C?
Yes, a typical serving (147 grams) provides around 65% of the Daily Value for vitamin C.
How should strawberries be stored?
Keep them unwashed and refrigerated with the green caps on, and rinse them only right before eating to slow mold growth.