Strawberries punch well above their weight: cup for cup they hold more vitamin C than oranges, all for very few calories, and their polyphenols have been studied for blunting the rise in blood sugar and insulin after a meal. That combination is why strawberries appear so often in research on skin health, heart health and blood sugar control.
Compounds & anti-nutrients in Strawberries
Per 100 g, Strawberries is a notable dietary source of these active compounds. Tap any to see its full sources map and how to work with it.
Why strawberries are good for you
Strawberries are one of the better fruit sources of vitamin C, the antioxidant the body uses to build collagen for firm skin and to support immune cells. Their red colour comes from anthocyanins, polyphenols studied for vascular health, and they supply manganese and folate too. Notably, the polyphenols in strawberries have been linked to a gentler blood sugar and insulin response when eaten alongside carbohydrate-rich foods.
Because vitamin C aids iron absorption, scattering strawberries over an iron-containing breakfast, or pairing them with seeds, helps your body get more from the meal.
Strawberries nutrition at a glance
The full detail is in the label above. The headline is a lot of vitamin C, fibre and plant pigments for almost no calories, which makes strawberries a genuinely low-impact way to satisfy a sweet craving. They are naturally sweet but low in sugar overall, and that sugar comes wrapped in fibre and water, so they sit comfortably even in diets mindful of blood sugar.
How to choose, store and eat strawberries
Look for berries that are fully red, fragrant and free of soft or mouldy spots; strawberries do not ripen further once picked. Keep them dry and unwashed in the fridge, washing only just before eating, as moisture speeds spoilage. They are perfect raw, but also work blended into smoothies or roasted to intensify their flavour. Strawberries pair beautifully with Greek yoghurt or alongside blueberries for a mixed-berry bowl. Discover more in our fruits section.
Common questions
Are strawberries good for people watching blood sugar? Strawberries are relatively low in sugar and their polyphenols may ease the post-meal blood sugar response, so a normal portion fits well in a balanced, blood-sugar-aware diet.
Should you wash strawberries before storing them? No, wash them only just before eating. Washing in advance leaves them damp, which encourages mould and shortens their shelf life in the fridge.
Explore by health goal
Strawberries is one of many foods that support these goals:
