Immune & Recovery
Strawberries
A juicy berry with more vitamin C, by weight, than most citrus fruits.
Heart Health
Skin Health
Immunity
Serving
1 cup, sliced (152g)
Calories Per Serving
49
Key nutrients
Vitamin C, manganese, anthocyanins, fiber
Nutrient density
212
Why it’s worth eating
Strawberries are rich in vitamin C, manganese, and antioxidants. They may support heart health and reduce inflammation. Enjoy strawberries on their own, in smoothies, or over yogurt.
What you may notice
Skin appearance
Energy and immunity
Markers worth tracking
Vitamin C status
LDL cholesterol
How to eat it
Wash just before eating, not before storing, moisture speeds up mold growth and nutrient loss.
Pairs well with
Healthy fats (yogurt, nut butter), helps the body retain fat-soluble antioxidants longer
Black pepper, an unusual but effective pairing for enhancing antioxidant absorption
Storage
Refrigerate unwashed in a single layer; use within 3-5 days, as they're highly perishable.
The numbers, per 1 cup, sliced (152g)
3%
Vitamin K
0%
Vitamin A
99%
Vitamin C
2%
Calcium
3%
Iron
5%
Magnesium
5%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
3.0g
Strawberries, raw (FDC 167762)
Evidence
C
Rests on a large, long cohort with a specific whole-food signal. Limitations are observational confounding and that the anthocyanin effect is shared with other berries rather than strawberry-specific.
Study dose vs. serving
Highest versus lowest anthocyanin quintile: HR 0.68 (95% CI 0.49-0.96) for myocardial infarction. Combined 3 or more servings/week of strawberries and blueberries: HR 0.66 (trend).
Cassidy A, Mukamal KJ, Liu L, et al. Circulation. 2013;127(2):188-196. DOI 10.1161/CIRCULATIONAHA.112.122408. PMID 23319811. Nurses Health Study II, 93,600 women, 18-year follow-up.
Use caution if
You have an oral allergy syndrome related to birch pollen, strawberries can cross-react
You take blood thinners, very high intake adds a small amount of vitamin K
Details
Type
Fruits & Veg
Season
Late spring to summer (May-Jul)
Forms
Fresh, frozen, freeze-dried, jam
Price
Mid
Bioactive
Pelargonidin-class anthocyanins
Heat stable
No - anthocyanins degrade with heat; freezing retains them
Watch
Strawberries top advocacy residue lists. The regulatory read (USDA Pesticide Data Program, FDA monitoring) is that the large majority of residues fall within EPA tolerances and measured levels are generally far below toxicological concern. Washing reduces surface residue.
Reliability
4 / 5
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