Strawberries – Beneficial Health Attributes and Simple Recipes Perfect for Summer
Emilia Szymańska
2026-03-24
6 min. read
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The sweet and fragrant strawberries not only captivate with their taste, but also with their abundance of nutrients. These small fruits are a genuine treasure trove of vitamins, minerals, and antioxidants that support health on many levels. These fruits are excellent in light desserts, refreshing drinks, and also in more sophisticated dishes.
Strawberries – Nutritional value
Strawberries are distinguished by a high nutrient content with low caloric value – 100 g of fresh fruit provides only 33 kcal. This amount contains an average of 0.7 g of protein, 0.3 g of fat, and 7.7 g of carbohydrates, of which about 4.9 g are simple sugars. Strawberries also constitute a significant source of dietary fiber (approximately 2 g/100 g). These fruits particularly stand out for their high vitamin C content – 100 g of strawberries contain 58–66 mg of this vitamin, which covers most of the daily requirement for adults and exceeds its content in lemons or oranges. Strawberries also provide vitamin K and folic acid, as well as smaller amounts of B-group vitamins (B2, B3, B6), A, and E. Among the mineral constituents, potassium predominates. Moreover, strawberries contain numerous bioactive substances such as flavonoids (e.g., quercetin, catechin, kaempferol), anthocyanins, ellagic acid, and other polyphenols, which exhibit significant antioxidant properties. These fruits consist of about 90% water and have a low glycemic index, making them a suitable choice for individuals with disturbances in carbohydrate metabolism. (Source: USDA 2019)
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