Nutrition for Strawberries
Calories, Protein, Vitamins and More
Strawberries Nutrition Summary
One cup of strawberries (152 grams or 0.3 lb) contains 49 calories and 1 grams of protein. Strawberries consists of 91% water, 8% carbohydrates, and less than 1% of protein or fat.Strawberries are an excellent source of many nutrients, including dietary fiber, Vitamin C and potassium. It also contains significant amounts of calcium and manganese.
In one cup of strawberries:
- Calories: 49
- Protein: 1 g
- Sugar: 7.4 g
- Dietary fiber: 3 g
- Fat: 0.5 g
- Sodium: 1.5 mg
See the Strawberries Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Strawberries, raw.
Calories in Strawberries
Strawberries have 49 calories per cup or 32 calories for every 100 grams. Most of its calories are from carbohydrates.85% of calories in strawberries are from carbohydrates, 8% of calories are from fat and 7% of calories are from protein.
Calories from Carbs
The majority, or 85% of the calories in strawberries are from carbohydrates.
The carbs in strawberries are mostly in the form of dietary fiber, sugar and starch (29%, 70% and 1%). A great high-fiber food, a single cup of strawberries contains 12% of recommended daily values or 3 grams of dietary fiber.
- Dietary fiber: 3 g
- Sugar: 7.4 g
- Starch: 0.1 g
Calories from Fat
A small portion, or 8% the calories in Strawberries are from fat. Strawberries are very low in total fat, with 0.5 grams per cup. Most of the fat in strawberries are healthier unsaturated fats.
Strawberries are cholesterol free and trans-fat free.
Strawberries are cholesterol free and trans-fat free.
- Total fat: 0.5 g
- Monounsaturated fat: 0.1 g
- Polyunsaturated fat: 0.2 g
Omega-6 in Strawberries
A source of omega-6 fatty acids, every cup of strawberries contain a total of 0.1 grams of omega-6. In addition, a large portion of the omega-6 in strawberries come from linolenic acid - the only essential omega-6 fatty acid.
[2]
- linoleic acid: 0.14 g
Calories Similar to Strawberries
Some other fruits or fruit juices with similar calories to strawberries by weight:- Cantaloupe: +3 calories
- Lime: -3 calories
- Watermelon: -3 calories
- Lemon: -5 calories
Protein in Strawberries
One cup of Strawberries has 1 grams of protein or about 2% of daily recommended intake. Strawberries are relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.- Protein: 1.02 g
- Threonine: 0.03 g
- Leucine: 0.05 g
- Lysine: 0.04 g
- Phenylalanine: 0.03 g
- Valine: 0.03 g
Protein Similar to Strawberries
Some other fruits or fruit juices with similar amounts of protein to strawberries by weight:- Plums: same
- Orange Juice: same
- Lime: same
- Orange: same
Vitamins and Minerals in Strawberries
An good source of nutrients, strawberries contain abundant amounts of Vitamin C and potassium. In fact, a single cup of strawberries contains 119% of recommended daily values or 89.4 milligrams of Vitamin C.Vitamins in strawberries (1 cup):
- Vitamin a: 1.5 ug
- Niacin: 0.6 mg
- Vitamin b6: 0.1 mg
- Vitamin c: 89.4 mg
- Vitamin e: 0.4 mg
- Folate: 36.5 ug
- Vitamin k: 3.3 ug
- Calcium: 24.3 mg
- Potassium: 232.6 mg
- Iron: 0.6 mg
- Magnesium: 19.8 mg
- Zinc: 0.2 mg
- Selenium: 0.6 ug
- Phosphorus: 36.5 mg
- Copper: 0.1 mg
- Manganese: 0.6 mg
- Choline: 8.7 mg
Similar to Strawberries for Vitamin C
Here are some other fruits or fruit juices with similarly abundant amounts of Vitamin C to strawberries:- Papaya: +3.2 MG
- Lemon: -8.8 MG
- Persimmon: +11 MG
- Goji Berry: -16 MG
Flavonoids and Carotenoids in Strawberries [3]
Strawberries contain a couple of healthy phytonutrients and antioxidants, specifically carotenoid lutein + zeaxanthin and flavonoid kaempferol and quercetin. In one cup of strawberries:
- lutein + zeaxanthin: 40 ug
- kaempferol: 0.76 mg
- Quercetin: 1.69 mg
Strawberries Nutrition Chart
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